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Erin Pittman
In the summer, the sun rises earlier and sets later, providing more daylight hours to adopt healthy habits.
Nourish your mind and body with these simple yet effective habits, integrated into every part of your day from dawn until dusk, that can improve your overall wellbeing.
Early Morning: Rise and Shine
Start your day with a refreshing morning routine to awaken your senses and prepare for the day ahead.
Hydration: Start your day with a glass of water to hydrate after a night’s rest, and add a squeeze of fresh lemon for an extra boost of Vitamin C.
Try Sun Salutations: Absorb the energy of the rising sun with a few sun salutations and gentle stretches to loosen your muscles and increase blood flow.
Apply SPF: Protect your skin from the sun’s rays by using a broad-spectrum sunscreen with an SPF of 30 or higher. Choose one that has a lightweight, non-comedogenic formula that won’t clog pores.
Morning: Increase energy and focus
As your morning progresses, maintain your energy and mental clarity with a nourishing routine.
Snack smartly: A nutritious mid-morning snack like fresh fruit, Greek yogurt and mixed nuts will fuel your body and keep your energy levels up until lunch.
Take a Mindful Break: Take some time away from work to practice mindfulness and deep breathing exercises, which can help reduce stress and improve focus.
Stay hydrated: Keep a reusable water bottle on hand and sip from it throughout the morning to stay hydrated in the summer heat.
Lunchtime: Fuel and Recharge
Make the most of your lunch break by indulging in healthy food and restorative activities.
Enjoy Farmer’s Market Food: Visit your local farmers market each week and stock up on in-season fruits and vegetables. Incorporate them into your lunches to create fresh, nutritious meals.
Outdoor dining: Make the most of the beautiful weather and enjoy your lunch outdoors. Whether it’s a picnic in the park or a quiet spot in your office courtyard, let the sunshine lift your mood and boost your Vitamin D levels.
Take active breaks: Instead of sitting at a desk, go for a brisk walk or do some light exercise to energize your body and get the blood flowing.
Afternoon: Recharge and refocus
As your day progresses, keep your momentum up and combat afternoon fatigue with rejuvenating practices.
Stay calmBeat the heat by seeking shade or staying indoors during the hottest parts of the day. Use a handheld fan or mist spray to stay cool and refreshed.
Healthy hydration: To stay hydrated, drink herbal tea or water infused with herbal tea instead of sugary sodas or caffeinated drinks to avoid the extra calories and caffeine crash that comes with other drinks.
Power Nap: If possible, take a quick nap to recharge your batteries and boost your cognitive function—keep it short (20-30 minutes) so as not to disrupt your sleep schedule, and for some true summer tranquility, find a shady hammock.
Evening: Relax and unwind
As the sun sets, the day’s activities conclude and you transition into a restful evening routine.
Light exercise: Take a leisurely walk after dinner to aid digestion, release the stresses of the day and enjoy the warm weather. Evening is also a great time for a swim.
skin care: Cleanse your skin to remove the day’s dirt, sweat and sunscreen build-up, then apply a good moisturizer to keep your skin hydrated, balanced and restored from sun exposure.
Digital detox: To promote restful sleep, step away from screens at least an hour before bedtime. Engage in relaxing activities like reading, drinking herbal tea on the patio, meditating, or doing some gentle stretching.
Incorporating these simple wellness tips into every aspect of your summer day can boost your health, vitality and happiness. Enjoy the season and take care of yourself by making the most of every moment.
Your mind and body.
Erin Pittman is chief Prince William’s Lifeshe Contact him at epittman@princewilliamliving.com
