As we move through these beautiful summer months, I’ve taken some time this past week to reflect.
As a Naturopathic doctor, I want to share some suggestions to help you support and maintain your health during the busy and hot days of summer!
Many of you can probably relate—summer often means different routines. Social commitments seem endless, work continues, kids are home, eating habits have the ability to change, and alcohol consumption might increase. While these activities have their own benefits, such as fostering social connections, building healthy relationships, enjoying the outdoors, and relaxing, I know they can also lead to some common issues:
- Dehydration and heat-related discomfort
- Fatigue and low energy
- Worsened allergies
- Increased feelings of burnout
- Flare-ups of underlying autoimmune diseases (e.g., IBD, rheumatoid arthritis, Hashimoto’s)
- Digestive disturbances
- Inadequate sleep
Here are some simple yet effective strategies to keep you feeling your best throughout the summer:
Stay Hydrated – Aim for minimum 3L water daily. To stay optimally hydrated, especially in the heat, after drinking alcohol, or during intense sweating, consider adding electrolytes. Some of my favorites include coconut water, lemon water, Organika electrolyte packages, and LMNT electrolytes.
Protein smoothie – A daily protein smoothie is a refreshing way to get 20 grams of protein and cool down. Here’s a balanced smoothie formula:
1 scoop of protein powder
1 Tbsp of nut butter or 1/4-1/2 avocado for healthy fats
2 cups of spinach leaves,
1/2 cup frozen berries
up to 1/2 a banana (or sweet cooked sweet potato or cauliflower frozen),
optional greek yogurt for extra protein
add water or nut milk (soy milk for extra protein).
Antioxidant rich foods – give your liver and digestive system some fiber and love.
Green beans, spinach, kale, swiss chard, berries, peaches, lemon, ginger, legumes.
Summer Salad prep – Prepare a nutrient-dense salad each week to ensure you have a healthy option ready for busy days. Aim for a salad rich in fiber, healthy fats, protein, and vibrant colors. Here’s one of my go-to recipes: Quinoa Greek Salad with Chickpeas.
With these strategies in place, you can enjoy all the summer activities you love. If you find yourself burning the candle at both ends and your body is complaining, it might be time for more personalized support.
Check out my latest instagram post on my holiday reflections – https://www.instagram.com
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