7 easy ways to stay healthy this summer
With weekends bookended by BBQs and days out at the seaside, it can feel hard to stay healthy in the summer months, particularly when your calendar is full of social gatherings.
While the occasional Aperol Spritz or an extra scoop of gelato is all good in moderation, factoring in daily movement, staying hydrated and limiting those overindulgences will help you stay energised and healthy throughout the sunny season.
Whether you’re hitting the beach, exploring new hiking trails, or simply sunbathing in your garden, incorporating healthy habits into your summer routine is simpler than you might think.
7 ways to stay healthy this summer
Fill up your fridge with fruit
Summer is often the easiest time to load your fridge up with seasonal fruit and veg. If you normally surpass your five-a-day, try and aim for 10 during the summer months when strawberries are at their ripest and raspberries their sweetest.
Fruit can also make a great addition to drinks – both alcoholic and non-alcoholic. Add sliced oranges, lemons and limes to your water or cucumber to a slimline G&T to add flavour and vitamin-infused benefits to your beverage.
Hot weather and BBQs go hand in hand, so make the most of the grilling season by cooking your proteins al fresco. Grilling chicken, fish, or tofu, along with an assortment of vegetables is a great way to add a smoky flavour to your food while doubling down on added fats.
Rather than using sticky, sugar-loaded sauces to marinate your food, use fresh or dried herbs, spices, and citrus juices for extra flavour, and opt for a colourful mix of vegetables like peppers, aubergine and mushrooms to keep your fibre intake up.
Want to up the gut-friendly credentials? Enjoy your protein with a side of kimchi to keep good gut bugs happy.
Make the most of sunny evenings
Longer daylight hours mean more time to squeeze in a movement session after you clock off at 5pm.
Adding extra steps into your day is a great way to stay fit and help you maintain or lose weight, depending on your health goals.
An evening walk can also promote better sleep quality as it regulates your body’s circadian rhythm, signalling to your brain that it’s time to wind down and prepare for rest.
Try exercise snacking
Exercise snacking is an easy way of breaking down your physical activity into short, bite-sized bursts. It’s particularly good if you want to incorporate more movement in your day, but can’t commit to time-intensive sessions.
This might involve a quick set of bodyweight exercises, a brief walk around your local park, a few minutes of stretching or yoga poses, or even performing household chores with increased intensity.
Exercise snacking can be as little as two minutes long, making it a great solution for anyone short on time during the summer months.
As well as stocking up on hydrating foods like watermelon, cucumber and berries to help you stay refreshed and energised during the sunny season, water or sports drinks with added electrolytes are another way to replenish your reserves.
Sweating (an unavoidable side effect of warmer weather), results in our bodies losing essential minerals like sodium, potassium, and magnesium, so electrolyte-rich beverages such as coconut water or sports drinks can be very effective. Just try to stick to options with lower or no added sugars to avoid blood sugar spikes.
In certain situations, such as intense exercise or after a period of dehydration or illness, electrolyte supplements may be a good option. These supplements are available in various forms, including tablets, powders, and oral rehydration solutions. Use our LIZLOVES23 code to save 15% off BodyBio’s Balanced Electrolyte Concentrate Supplement.
Beat the heat
If you can, avoid working out from 10am to 3pm, which is the hottest part of the day. In fact, the best time to work out during summer is early in the morning.
The cooler temperatures not only help you stay comfortable and reduces the risk of heat-related illnesses, but rising with the dawn chorus will also allow you to avoid high levels of pollutants and allergens that accumulate in the air as the day goes on.
Make summer salads that boost your gut microbiome
Make the most of the abundance of summer herbs and vegetables by whipping up vibrant salads using seasonal ingredients.
Combine leafy greens, cherry tomatoes, cucumbers, radishes, and other favourite vegetables, along with fruits like strawberries or peaches for a touch of sweetness.
Eating plenty of nutritious veg is one of the best ways to make our tummies happy and support our gut microbiome. You can also experiment with homemade dressings using olive oil, lemon juice, and herbs for a lighter and healthier option.