After the spring showers and May flowers, those sunny summer months are just around the corner. As temps heat up, it’s the perfect time to revitalize healthy habits that transform you into your most confident self.
To commemorate summer, we’re offering our top health tips to get summer-ready. Get ready to feel your best in the sand from the top of your head to the tips of your toes.
Here are our top 5 ways to look and feel your best this summer:
1. Give Your Skin Some TLC
In order to achieve that sun-kissed glow, your skin may need a little TLC. Your summer skin routine does not need to break the bank or be time-intensive - just a few key habits will do.
Start with getting in your daily dose of vitamin D. Before applying sunblock, spend 10-15 minutes soaking up those rays sans sunscreen for a healthy dose of vitamin D. This is important because research has shown vitamin D may help support healthy skin and delay premature aging.1
Now it’s time to protect your skin with sunscreen. Dermatologists recommend an SPF of 30 or higher, for you and for the whole family. It may be best to use an SPF of 50 or more for young children, as their skin tends to be more susceptible to sunburn.
Certain anti-inflammatory foods can also promote beautiful skin such as avocados, salmon, citrus fruits, and nuts.2
2. Hydrate, Hydrate, Hydrate
Drinking water is always a must, but even more so in summer to remain hydrated, energized, and to aid in proper digestion.
Always keep a water bottle with you, and make it as enticing as possible. Add ice to make it extra cold, flavor it up with your favorite fresh herbs or veggies, or use a thermos that tallies up your daily intake for motivation.
Eating more water-rich fruits and veggies like strawberries, peaches, watermelon, cucumber, tomatoes, celery, and lettuce can also count towards your water needs.
3. Get Your Sweat On
Whether you want to lose weight or tone up, staying active is a must to get into beach shape. Combining both cardio and strength training is best to burn body fat and tone up at the same time.
For cardio, high-intensity interval training or “HIIT” workouts are often the most effective in a short amount of time. For best results, aim for at least 150 minutes per week of moderate-intensity cardio like jogging, swimming, or biking or 75 minutes of high-intensity such as running or HIIT exercises.
For toning, aim for at least 2 days a week with 12-15 reps of all major muscle groups. One easy way to fit it in is doing upper body one day and lower body the next.3
4. Personalized Nutrition
If you’re continuously feeling bloated, overly full, or run-down in your bathing suit, your diet choices may be to blame.
Enjoying a diverse number of gut-friendly foods like fruits, vegetables, and probiotics like yogurt, kimchi, and kefir supports healthy digestion and can help you feel lighter and more confident. A balanced diet helps balance the microbiome, the community of bacteria residing in your gut.
A healthy microbiome can ease occasional gas, bloating, and stomach discomfort that makes you feel sluggish on the beach.
It’s important to note however that everyone’s microbiome responds differently to certain foods in the diet, so it’s vital to take an individualized approach.4
5. Go With Your Gut
The state of your gut influences how you feel physically and mentally. Gut health is not a one-size-fits-all approach, and traditional “healthy” foods like green veggies or yogurt don’t always agree with everyone.
If you’re wondering where to start, there are a few key habits that can support optimal gut health. This includes:
A diet high in fiber, plant-based foods, and lean proteins but low in sugary, high fat, and highly processed convenience foods.
Eating slowly to allow time to digest the food you’re eating. This can help reduce any digestive discomfort and promote a happy gut.
Managing stress by practicing daily self-care such as meditation, reading, or walking.
Prioritizing sleep - aiming for 7-8 hours of sleep every night.
But if you’re suffering from occasional bloating or constipation, you may need to dig deeper and get down into the nitty-gritty on what’s triggering these digestive woes.
At Viome we help identify the types of foods that help you feel your best as well as ones that just don’t jive well with you.
In order to determine the best plan to optimize your gut health, individualized testing can provide you with the specific information you need. A personalized microbiome test can give you the answers necessary to begin a plan that will match your needs and help you feel your best.
Because you are unique and deserve to feel amazing this summer. And when it comes down to it, it’s all about going with your gut.
References:
Alshahrani FM, Almalki MH, Aljohani N, Alzahrani A, Alsaleh Y, Holick MF. Dermatoendocrinol. 2013;5(1):177-180. doi:10.4161/derm.23351
Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Dermatoendocrinol. 2012;4(3):298-307. doi:10.4161/derm.22876
Yang YJ. Korean J Fam Med. 2019;40(3):135-142. doi:10.4082/kjfm.19.0038
Walker, R.L., Vlamakis, H., Lee, J.W.J. et al.Genome Med 13, 188 (2021). https://doi.org/10.1186/s13073-021-01007-5
