Summer is here, and the season of social gatherings, BBQs, picnics and beach outings are in full swing. While it’s only natural to enjoy a bit of indulgence and live in the moment, the constant temptations can easily throw off your health goals. However, with a few mindful strategies, you can still embrace a sociable summer while staying on track and looking after your well-being.
Here, Plenish Nutritionist Katie Morley, highlights five tips to balance fun and wellness, making sure your summer is both enjoyable and healthy.
Simple tips for a healthier, more social summer
1. Prioritise skin-protecting foods
Long sunny days require extra care for your skin, as UV rays can cause damage and accelerate ageing. To help protect your skin from sun damage, incorporate snacks rich in Vitamin A – like carrots, sweet potatoes, and squash – in your diet. These foods support collagen production, which enhances skin smoothness and elasticity, while also reducing inflammation. Focusing on fresh, organic and anti-inflammatory whole foods can further protect against UV damage. For example, tomatoes contain lycopene, spinach provides lutein, and brightly coloured fruits and vegetables like sweet potatoes and bell peppers are rich in beta-carotene, all of which strengthen your skin’s defence against UV rays. For an even easier way to boost your intake of these protective compounds, try our organic juice range, packed with powerful antioxidants and bioactive ingredients that help shield your skin on-the-go.
2. Choose lighter meals with fresh, seasonal produce
Opting for seasonal produce during the summer is a smart way to go. These fruits and vegetables are typically richer in vitamins and minerals, taste better because they’re picked at peak ripeness and cost less. In the UK, summer offers a bounty of fruits like blackberries, raspberries, strawberries, cherries, plums and redcurrants, as well as vegetables like aubergine, beetroot, broad beans, lettuce, mangetout, summer squash, radishes, rocket and courgettes. Adding these seasonal gems into your daily meals and snacks can provide your body with essential nutrients it needs to function at its best.
Another hack for a healthier summer is to opt for lighter meals during the hotter months, as we naturally tend to do this season. Lighter meals are easier on your digestive system, help keep you hydrated with water-rich fruits and vegetables and may boost your energy levels and cognitive function. For a nutrient-packed and refreshing addition to your summer meal plan, consider our 5:2 cleanse package, which involves reducing your calorie intake two days a week, while still nourishing your body with organic fruits and vegetables through our juices.
3. Include hydrating fruits and vegetables
We get about 20% of our daily water intake from the foods we eat, with raw fruits and vegetables being the best sources. These foods not only have high water content but also provide essential vitamins, minerals and fibre, all of which contribute to our overall health and well-being. Staying hydrated is especially important in the summer, when higher temperatures lead to increased sweating and greater water loss, and increased caffeine and alcohol intake may further dehydrate the body.
Proper hydration is crucial for regulating body temperature, supporting cognitive function, ensuring a healthy digestive system and stabilising moods. To stay on track, include fruits and vegetables that are over 80% water, such as cucumbers, iceberg lettuce, celery, radishes, romaine lettuce, tomatoes, zucchini, summer squash, asparagus, cabbage, bell peppers, spinach, strawberries and watermelon. On top of eating your hydration through water-rich produce, aim to drink plenty of water, juices or herbal teas, all of which contribute to your daily hydration needs.
4. Boost your intake of plant-based protein
You’ve likely heard it before, and it’s worth repeating: protein is an essential part of a healthy diet. It supports everything from cellular repair and hormone production to muscle building and blood clotting. The quality of protein is just as important as the quantity, and plant-based proteins provide a nutrient-rich package, being high in vitamins, minerals, antioxidants and fibre. These nutrients contribute to better digestion, weight management and a reduced risk of chronic diseases, thanks to their anti-inflammatory properties.
Some great sources of plant-based proteins include beans and legumes, grains, lentils, nuts and seeds, and soy products like edamame, tofu, and tempeh. So, as you go about your summer, try to weave in more plant-based proteins into your diet to enjoy these benefits and enhance your overall health.
5. Practise mindful drinking
Mindful drinking can be challenging, especially during the summer when it’s tempting to enjoy a drink in the sun. However, cutting back on alcohol has numerous benefits, including better immunity, improved digestion, enhanced sleep quality and a boost to your mental well-being. If you plan to drink at social events or on holiday this summer, it’s helpful to boost your awareness of the potential nutritional deficiencies alcohol can cause and take steps to address these.
Did you know alcohol may lower levels of magnesium, selenium, zinc, thiamine, folate, and vitamins A, B12, C, D, E, and K? It also functions as a diuretic, resulting in the loss of water and electrolytes as it’s metabolised. To support your health while drinking, make sure you’re eating a balanced diet rich in fresh produce and consider taking a high-quality multivitamin or electrolytes if needed. For alcohol-free alternatives, you can try kombucha for a digestive health boost or alcohol-free spirits, which offer the experience of sociable, ‘going out’ drink without the costs to your health.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk