Dr. Marita’s Foundational Guide to Summer Self Care

Ahhh Summer– sunshine, BBQ’s, events galore, vacation mode. Self care is a balancing act no matter what time of year, but it can feel especially hard to keep up in the hustle and bustle and break from routine that comes with this season. 

As we all step into ‘summer mode’, I want to focus on helpful self care tips specific to this hot-weather season. 

If you know me, you know I am a big believer in setting a good foundation for health and in the summertime, it is no different. The goal of self care is always to set yourself up for more energy, creativity, vitality and balance in the areas of your mind, body and emotions.

1. Support Your Foundation

Cover the basics first and foremost for a healthy summer foundation. 

• Hydrate.

  Not only is our risk for dehydration greater in the hot weather, keeping hydrated during hot summer days greatly benefits our energy levels, mood and mental clarity. A helpful tip is to add a little salt to your water or juice for added electrolytes. Remember to limit sodas and alcoholic beverages as they actually dehydrate rather than hydrate. 

• Move Your Body.

  Any type of physical activity, whether it be stretching, a walk on the beach, yoga practice, or going for a run greatly improves our mood by inducing feel-good endorphins. It may be tempting to lay by the pool all day, but a little walk goes a long way. 

• Eat Nourishing Foods

  Although it is tempting to live on icecream, BBQ,  smoothies and juices during the hot summer months, it is important to keep a balanced diet to fuel our bodies and our adventures. Summer is plentiful with fresh fruits and vegetables, so take advantage of the abundance while also making sure to get plenty of whole grains, protein and healthy fats.

2. Be Mindful of Sun Exposure

While we want to be sun smart, let’s not forget that sunlight exposure is also an essential part of our physical, mental and emotional health with its support in Vitamin D production. Vitamin D is essential in maintaining healthy bones, muscles, teeth, supporting our immune system and plays a vital role in mood regulation by boosting our serotonin levels and thus helping us get a better sleep. Use these tips to enjoy the sunshine responsibly

• Plan Your Time in the Sun Wisely

  The UV rays of the sun are much stronger between 10am and 3pm, and so try to enjoy the sun in the early mornings or late afternoons to receive the benefits with less risk.

• Choose Natural Sunscreen

  Look for natural sunscreens with active ingredients that have low toxicity levels as sunscreens with toxic ingredients can disrupt your endocrine (hormone) system. Many natural sunscreens can be found at health food stores that use minerals such as zinc oxide or titanium dioxide as the active ingredient as well as other oils that provide moderate SPF levels. Keep in mind that they are not invincible and to take part in other sun protection measures.

• Seek Shade & Cover up

  If you have a full day planned out in the sun, plan to have an ‘escape’ where you can seek a source of shade. Bringing along a beach umbrella and wearing a few lightweight layers supports the flexibility of being able to shield your skin from the sun’s rays whenever you desire.

3. Tend to Your Nervous System

If you tend to spend your summers full of social gatherings, get togethers and outings, don’t forget to tend to your nervous system and mental and emotional health. 

• Create Moments of Calm

  A short meditation or breathwork practice can activate the parasympathetic nervous system assisting with our body’s relaxation after a big day of stimulation and energy exertion. 

• Expose Yourself to Cold Water

  Cold water therapy is beneficial throughout the year, but perhaps even more easy to do in the heat! Cold water stimulates the immune system and activates the vagus nerve. The vagus nerve regulates our heart rate and digestive system. Take a plunge in the ocean or lake, or have a cold shower for a quick refresh and for optimal vagus nerve function.

• Walk Barefoot

  Walking in bare feet out in nature is arguably the most simple way to balance your nervous system and helps to alleviate any electromagnetic radiation that we absorb from technical devices. Being shoeless is an almost effortless way to regulate your nervous system, and especially easy in the summer months when we can walk the sandy beach and we find ourselves out and about more often enjoying the sunshine.

The more we can prioritize the cultivation of a strong foundation for our health and wellbeing to support our body’s needs, the more we will experience our summer days with regulation, ease and the space to be more present and really enjoy our lives, surrounded by the people and activities we love most.