Summer Wellness with Holly Limbrick

1. Embrace the early mornings
In summer, the early bird catches the worm. As the mercury rises during the day, exercising in the morning can be a game-changer. Early mornings offer cooler temperatures, reduced humidity, and the opportunity to energize yourself for the day ahead. A walk or a rejuvenating yoga session can set the tone for a positive and active day. Light exposure early in the day is also great for setting the circadian rhythm and keeping energy levels high during the day, as well as helping you get a great night’s sleep. 

2. Hydration, hydration, hydration
One of the most crucial aspects of staying fit and healthy in the summer is proper hydration. Sweating in the heat can lead to dehydration, which may cause fatigue, dizziness, and heat-related illnesses. Always carry a water bottle with you, and make it a habit to drink water regularly, even if you don't feel thirsty. For added flavour, try infusing your water with slices of fruits like lemon, cucumber, or mint. You could also try adding a pinch of Himalayan rock or sea salt and a splash of orange juice to your water to replenish electrolytes.

Light exposure early in the day is also great for setting the circadian rhythm and keeping energy levels high during the day, as well as helping you get a great night’s sleep. 

3. Seasonal and colourful nutrition
Summer brings an abundance of delicious and nutrient-rich fruits and vegetables. Incorporate fresh, seasonal produce like watermelon, berries, tomatoes, cucumbers, and peppers into your meals. They are not only refreshing but also packed with polyphenols and antioxidants. These foods are not only delicious but also rich in essential vitamins and minerals that help keep you hydrated, they can count towards your daily fluid intake. Salads, smoothie bowls, and grilled vegetable platters are fantastic summer meal options. You can also boost taste and absorption of nutrients by adding herbs and spices or a digestive dressing of extra virgin olive oil, apple cider vinegar, lemon juice and mustard powder.

5. Sun safety
Exercising outdoors exposes you to the sun's rays, and while vitamin D is essential, too much sun can be harmful. Protect yourself by wearing sunscreen with a high SPF, a wide-brimmed hat, and sunglasses. Ditch dark-coloured clothing, which absorbs heat, and opt for lightweight and breathable clothing in pastel shades that reflect the sunlight. Spending ten minutes outside (not long enough to burn) with skin on show can ensure you are making vitamin D. Then stay in the shade, cover up or use a high SPF if you have to be in the sun. Sun exposure and building vitamin D stores in the summer are essential to supporting your immune health during the winter.