Easy Ways to Improve Self-care this Summer

 

Summer is a great time to kick-back and relax. If you can afford it, it’s also fun to travel and/or start that project you’ve been putting off until you have free time and/or money to do it.

This post offers tips and ideas to help you balance high-energy outdoor or creative activities with restorative or relaxing ones to maximize your sense of pleasure and well-being this summer.

Just know that this post was written for information and entertainment purposes only. If you need or want medical, psychological, or nutritional advice, consult with a professional provider.

 

1. Hydrate frequently. Drink plenty of water and other beverages and eat water rich foods to preserve electrolytes to counteract heat fatigue. Prioritize hydrating by eating foods that nourish and hydrate including berries, leafy greens, cucumbers, and celery. Get electrolytes naturally with a balanced diet rich in bananas, oranges, summer fruit, nuts, seeds, and beans. For intense exercise or high heat, hydrate by drinking a homemade beverage to supply electrolytes. The ingredients may include unsweetened coconut water for potassium, orange juice for potassium and fruit sugar, lime juice for magnesium, and a pinch of salt for sodium. Be as creative as you want, and make this cooler look and taste divine.

 

2. Apply sunscreen generously, as it is essential to protect skin from harmful UV radiation, which peaks during the summer months. Sunscreen acts as a shield against DNA-damaging UVA/UVB rays, maintaining skin health, and even skin tone. Practice Summer Skin Sun Safety. The best times to walk or play outdoors is early or late in the day. For more tips about summer sun safety read Stay Sun Safe This Summer at the American Cancer Society Website.

 

3. Engage in nature-based activities. Let green energy and the healing power of Mother Nature help you take in nature's beauty and relax and/or refresh body, mind, and spirit. Allow for a few minutes each day to sit outdoors (for a natural dose of Vitamin D) or envision you are outside and picture the birds and other animals. Listen to nature's sounds and sights, or find additional ways to sense nature. Read this post from the Cleveland Clinic, about ways forest therapy is beneficial for your mind and body.

 

4. Maintain a consistent sleep schedule. This healthy habit regulates circadian rhythm, ensures better sleep quality, improves mood, and provides higher energy levels for activities. It prevents the "summer slump," keeps immune systems strong, and makes the transition back to school or work schedules easier by preventing extreme sleep debt.

 

5. Stick to a regular, nutritious eating plan during summertime for energy, regulating mood, and supporting overall health during busy, warmer months. Try to keep meals simple by making sandwiches or wraps, cook ahead or serve one dish meals, or make recipes for foods you can serve at least two or three times that week. Perhaps you’ll introduce one or two new plant-based recipes to upgrade the quality of the food you eat. See “Make the Best TomatoGazpacho Soup,” “How to Make Superb Vegan Chickpea Salad”, and “How to Make a Tempting Red, White, and Blue Dessert," for ideas.

6. Set boundaries to avoid social burnout. When you think of things to do this summer, nix activities that create emotional or financial stress, and connect with people who you love spending time with to fully enjoy your break. It may help to plan your calendar in advance, and practice saying “no” and valuing down time without guilt. See Budget Friendly Activities to Create Joy for ideas.

 

7. Cool off your workout. Take a dip in a pool, ocean, or lake and/or participate in a water aerobics program. Adjust your workout time to cooler hours (early in the morning or later in the evening). Remember to include the kiddos! It’s recommended that children get at least 60 minutes of physical activity each day.

8. Reconnect with a friend or family member you haven't be able to see in a while. Reserve time this summer to go out to lunch, or if your loved one lives far away or is working, use Facetime or zoom to bond. Go with a bud to visit a museum, see a play, movie, or concert. Quality time spent with a family member or close friend makes the activity more enjoyable, and you'll be able to savor the memories long afterward.

 

9. Practice self-compassion by not comparing your ideas or summer plans with anyone else’s. Summer offers a unique opportunity to pause, step away from daily routines, and nurture yourself by looking inward. Optimal self-care means treating yourself with the same kindness and understanding offered to a dear friend. Know that it's important to be kind, caring, and understanding to yourself, particularly during moments of stress or perceived failure. 

You are the best one to know what you need to do to improve self-care this summer. The first step is to be mindful and intentional. Take tender, loving care of yourself and reap big contentment and serenity rewards.

Do you need to work straight through the summer months or can you take some time off? Please comment below.

How much attention and energy do you devote to entertainment, relaxation, and restorative activities during the week and weekend? 

Do you feel centered and balanced or frazzled and rushed most of the time? Summer is a good time to evaluate how much stress you carry and come up with a more user-friendly way of dealing with that unease.

What steps have you taken to simplify your lifestyle and ways you have enhanced downtime activities to reflect your most important wants and needs? Please share your ideas below.

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Wishing you a beautiful summer, filled with opportunities to be more thoughtful and proactive about self-care. 💓