With average daytime temperatures rising to 80 – 90°F (or 27 – 32°C) this summer, protecting both your physical health and your mental health becomes important. You can try taking a 20-minute brisk walk before breakfast to boost energy and mood or take depression counselling. This is because research shows that regular physical activity can reduce symptoms of depression by up to 30%, highlighting the strong connection between physical well-being and mental health.
Let’s look at more practical summer wellness tips – from eating regimen, hydration strategies, sun safety measures, to simple exercises – that improve both your physical and mental health, so you can become a happier you this season.
Eat Seasonal, Colorful Foods
Summer brings a variety of summer fruits and vegetables to enjoy. Go with the rainbow color range and include radishes, strawberries, peppers, and beans in your meals. In this way, you can support gut health and boost your nutrient intake.
Try to avoid refined and processed foods, which are often heavy in sugars and unhealthy fats. Instead, choose lighter, nutrient-dense meals to maintain steady energy levels throughout the day. If you smoke, consider alternatives like nicotine pouches, which don’t affect your sense of taste or smell and are safer in hot weather since they don’t pose a fire risk or leave behind cigarette butts.
Keep healthy snacks on hand, such as nuts, fresh fruit, or yogurt, to fuel your activities and avoid energy slumps.
The Matter of Hydration
Staying hydrated is essential for both physical and mental well-being, especially in the heat. Why? Because even mild dehydration can impair concentration, cognitive function, and mood, reflecting the connection between dehydration and mental health. Staying hydrated keeps you sharp, focused, and emotionally balanced throughout the day.
Moreover, hydration aids digestion by helping break down food and absorb nutrients, preventing constipation and promoting metabolic health. This means you can have an even greater time enjoying those summer foods when you are hydrated.
Aim to drink at least eight glasses of water daily, adjusting for your activity level and the temperature. Try infusing your water with slices of lemon, cucumber, or mint for a refreshing twist. Carry a reusable water bottle to remind yourself to sip regularly.
Get Outside and Move
Swap indoor workouts for outdoor activities like walking in nature, playing racquet sports, or simply soaking up sunlight. Exposure to natural light and green spaces improves mood, immunity, and vitamin D levels, further improving your health and wellness.
A secret to a happier you with outdoor activities is to spend 5-10 minutes walking barefoot on grass or sand to reduce stress and inflammation. Incorporate stretching exercises into your everyday routine to reduce injury risk, improve workouts, and support digestion.
Remember to protect your skin by applying broad-spectrum sunscreen with at least SPF 15. Reapply every two hours or after swimming or sweating to avoid sun damage.
Enjoy Nature and Some Time Alone
Start your day early to experience the peaceful sounds of birdsong, which can lift your spirits and set a calm tone for the day. Taking a moment to appreciate the quiet of the early morning also encourages mindfulness and a sense of calm before the day’s activities begin.
Throughout the busy summer months, try to balance social events with intentional “me time”. Spending quiet moments alone can help you recharge emotionally and mentally. These moments provide space to reflect, reduce stress, and reconnect with yourself.
With these hacks that combine nutrition, hydration, physical activity, mindfulness, and self-care, you’ll be well-prepared to enjoy a healthier, more joyful summer and become a happier version of yourself during these sunny months.