Summer wellness tips
Summer has a way of encouraging us to slow down and savor life's simple pleasures—longer days, fresh produce, backyard gatherings, and time spent outdoors with family and friends. It's also a wonderful time to give our bodies the nourishment they need to support lifelong wellness.
Our nutritional needs change throughout life. Appetite may decrease, thirst signals may become less reliable, and maintaining muscle mass after age 35 requires more attention than it once did. The good news? Small adjustments can make a big difference.
Here are a few simple summer nutrition tips to help you feel your best:
☀️ Stay Ahead of Dehydration
We may not feel thirsty until we're already becoming dehydrated. Aim to sip fluids throughout the day rather than waiting until you're thirsty. Water is always a great choice, but herbal tea, sparkling water, and water-rich foods like watermelon, cucumbers, berries, tomatoes, and peaches can help, too. The Blue Zone website recently reported the results of a long term study that recommends 7 glasses of water per day to attain optimal hydration. You can meet that recommendation if you start every day with a glass of water.
🍓 Take Advantage of Seasonal Produce
Summer fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber. Visit your local farmers market or grocery store and fill your plate with colorful choices such as blueberries, cherries, leafy greens, zucchini, corn, and tomatoes. Eating a variety of colors helps support immune function, brain health, and overall vitality.
🍗 Remember Protein from Real Food Sources
Maintaining muscle becomes increasingly important as early as age 35. Include a source of protein at each meal and snack, such as fish, chicken, eggs, Greek yogurt, beans, lentils, tofu, nuts, or lean meats. Adequate protein supports strength, balance, recovery, and independence.
🥗 Think Balance, Not Restriction
Summer often brings vacations, cookouts, and celebrations. Rather than focusing on "good" or "bad" foods, aim for balance. Enjoy your favorite treats mindfully while also making room for nourishing foods that help you feel energized and satisfied. Believe me, I will enjoy my favorite ice cream a few times (maple walnut) over the summer.
🚶 Pair Nutrition with Movement
A short walk after dinner, gardening, swimming, golf, pickleball, or simply staying active around the house can complement healthy eating habits. Movement supports heart health, blood sugar control, mood, and mobility.
🌻 Focus on What Adds to Your Life
Lifelong wellness isn't about perfection. It's about preserving the ability to do the things you love—playing with grandchildren, traveling, pursuing hobbies, volunteering, and enjoying time with the people who matter most.
This summer, instead of chasing the latest diet trend, consider adding one small habit that feels manageable. Drink an extra glass of water. Add a serving of fruit at breakfast. Include protein at lunch. Take an evening walk.
Small, consistent choices often lead to the greatest rewards.
Wishing you a healthy, active, and joy-filled summer.
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Need a simple handbook for healthy eating? Try my book Food Becomes You - Simple Steps for Lifelong Wellness. In it you’ll find menus, recipes and stories of people who have changed their eating to a sustainable way of nourishing themselves. Find out how easy it is once you let go of perfection.
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Follow me on FB at Wellness and You or on Joyful Old Dames