From weddings and family holidays to last-minute getaways and weekend barbecues, there’s often always something in the calendar during summer. As a result, staying on track with our health can feel like a challenge.
But fear not – there are plenty of ways that we can still enjoy a happy and healthy summer, without missing out.
8 easy ways to have a healthy summer (without missing out)
Don’t arrive at the party famished
“One of the simplest things you can do before a summer lunch or barbecue is avoid arriving ravenous,” says Vidushi Binani, a chef, nutritionist, Pilates instructor and founder of Volonté.
A handful of nuts, some Greek yoghurt or hummus with crudités an hour or so beforehand can take the edge off – leaving you free to enjoy what’s on offer without feeling like you need to eat everything immediately.
Make your glass of wine count
Yes – a glass of something can still be on the menu. The key is being mindful with it.
“I firmly believe there’s room for pleasure in a healthy lifestyle,” says Vidushi. “Food and drink are about nourishment, but they’re also about celebration, connection and creating memories.”
Rather than drinking out of habit, make it something you consciously choose. Pick a wine you really enjoy, pour yourself a glass, savour it and – most importantly – enjoy the occasion it’s part of. And enjoy it alongside food, rather than on its own.
“I also like to alternate each glass with water, especially in the summer, so you stay hydrated and feel your best,” suggests Vidushi.
Adding ice to your glass can also help to water down the booze.
Add before you subtract
“Instead of focusing on what to cut out, ask yourself what you can add,” suggests Vidushi.
Think colourful vegetables, a source of protein, a drizzle of extra virgin olive oil, some avocado, pulses or a handful of nuts and seeds. Adding these foods brings more fibre, protein, healthy fats and micronutrients to your plate. And, there might still be room for a that slice of crusty bread or dessert, too.
Take your routine outside
Daylight has so many benefits for our health, so make the most of summer to get out more.
A morning coffee in the garden. Lunch in the park instead of eating at your desk. Yoga on the lawn. A swim after work. Reading beneath a tree rather than under a lamp.
Look for opportunities to take things outdoors rather than adding another task to your to-do list. Even something as simple as moving your workspace into the garden or taking the long way home can give you a welcome dose of daylight, vitamin D, fresh air and nature.
And if you can turn your usual workout into an outdoor adventure, even better. Swap the treadmill for a hike, your studio class for an alfresco yoga session, or your usual evening stroll for somewhere more scenic.
Make hydration part of the occasion
When the weather warms up, it’s easy to forget just how much fluid we’re losing. Keep a bottle or glass of water handy to make an easy habit of drinking little and often throughout the day.
And Vidushi has another simple hack, too.
“In hot weather it’s surprisingly easy to mistake mild dehydration for hunger,” she says. “Drink a glass of water and wait 10 minutes. If you’re still hungry afterwards, eat something nourishing. If not, your body was probably asking for fluids rather than food.”
When it comes to summer drinks, think beyond plain water, too. Sparkling water with lemon, cucumber and mint, herbal iced tea or a botanical alcohol-free drink can all feel a little more special.
Adding electrolytes to your morning glass of water is an easy hydration hack, too.
Take a post-meal stroll
A gentle stroll after eating can help to support digestion and blood glucose management. Even just 10 minutes has been shown to be beneficial.
So rather than heading straight from the dinner table to the sofa, put your shoes on and wander around the block.
Don’t eat sugar naked
If there’s one thing summer does particularly well, it’s dessert – from strawberries and cream to sticky pavlovas and enormous scoops of gelato. And there’s no reason to miss out.
“When you eat carbohydrates alongside protein, healthy fats or fibre, digestion slows, helping to reduce sharp blood sugar spikes and keeping you feeling satisfied for longer,” says Vidushi.
Basically, enjoy your sweet treat after a nutritious meal rather than eating it on an empty stomach.
Be choosy with your time
When every weekend is booked up and every evening has an engagement attached to it, even exciting plans can start to feel like obligations. And there is absolutely nothing wrong with wanting a quiet Saturday, an early night or a day with nowhere to be.
So be selective. Say yes to the people and experiences that leave you feeling energised, connected and happy – and give yourself permission to say no when your diary is simply too full.
