Embrace Summer: A Wellness Guide for the Season

Photography by Kike Vega

Summer brings warmth, longer days and plenty of opportunities to embrace the outdoors, but as much as we all might enjoy the heat and the frivolities of the festive season, staying physically and mentally well can sometimes require a little extra attention. Here are our top tips for a healthier, happier summer season.

Photography by Amin Ramezani

Eat Well

Embrace summer’s delicious seasonal produce to help boost your nutritional intake, keep your energy levels high and prevent dehydration. Fresh fruits and vegetables are packed with vitamins, antioxidants and fibre, and in summer, the selection is vast –from juicy mangos, pineapples, nectarines, peaches and cherries to tasty cucumbers, tomatoes and capsicums. If you want to take your nutrition even further this summer, then jump into the kitchen (or straight out to the barbeque) and cook something new using some fresh summer produce. If you’re interested in learning how to work with different flavour combinations or cuisines, head online – YouTube is a great place to learn. Alternatively, sign up for a local cooking class or take a private lesson, then practise your new skills with loved ones.

Photography by Dana Devolk

Sleep Easy

Summer’s long days and warm nights can disrupt sleep schedules, making it difficult to fall asleep and rest comfortably throughout the night. To help you sleep better in the heat, keep your room as cool as possible – use a fan or air conditioner, close curtains during the day, invest in cooling sheets, and open windows if there’s an evening breeze. Like any time of year, but particularly in summer, it helps to establish a bedtime routine – going to bed and waking up at the same time can help regulate your body’s internal clock, making sleeping in the warmer months just that little bit easier. As always, try to limit screen time before bed, as it can interfere with melatonin production.

Photography by Dylan Gillis

Get Outdoors

Physical activity has a range of benefits, from boosting your mood to keeping you fit and physically healthy. This summer, take advantage of the longer days and fresh, warm air and head outside for some activity – play some sport, go on a leisurely walk or a more challenging hike up a mountain, or jump on a bike and go for a ride somewhere new. Summer is also a perfect time to explore water-based activities, like swimming, kayaking, or paddleboarding. Do remember, exercising in the heat can also have its risks, so aim for cooler parts of the day, like the early mornings or evenings, and wear breathable, moisture-wicking fabrics to keep your body cool.

Photography by Kaylee Garrett

Be Sun Smart

Australia has one of the highest rates of skin cancer in the world, and with the sun’s UV rays strongest in the summer, the risk of skin damage and sunburn increases significantly. By now, we should all know to slip, slop, slap and protect ourselves from the sun’s rays by using sunscreen and wearing protective clothing that covers your skin. Always use a broad-spectrum SPF 30 or higher, reapplying every two hours and after swimming or sweating. When used as directed, SPF 30 sunscreen filters 96.7% of UV radiation and SPF 50 filters 98%, so the higher the SPF, the better.

Photography by Kaylee Garrett

Photography by Daiga Ellaby

Hydration

Over the summer, it’s so important to stay hydrated. With the rising temperatures, your body loses water quickly, especially during outdoor activities. Aim for 8-10 glasses a day, increasing intake on hotter days and when you’re more active. If that seems like a lot to drink, why not incorporate hydrating, waterrich foods into your diet, like watermelon, cucumbers, and strawberries. Another way to help with hydration is to limit sugary or caffeinated drinks. Instead, opt for flavourinfused water with mint, lemon or lime.

Photography by Jamie Street

SELF-CARE

Summer is the time for well-deserved holidays, Christmas celebrations and relaxation, but it can also be exhausting and stressful due to busy schedules, so it’s important to set aside time for self-care. Yoga, pilates and meditation can be effective ways to increase your wellbeing, whether that’s at home with an app or online video. Even a few minutes a day for meditation or journaling can help you reset and recharge. Classes, retreats and workshops can give you a more interactive experience, from yoga to guidance on nutrition, meditation or general wellbeing. If you’re after a bit of indulgence, then a day spa can offer you a variety of face and body treatments to relax and reduce stress. You can even create a home day spa with a bath, some candles and your favourite music. Spending time in nature can also help maintain your mental health over the busy period – studies show that being outdoors can reduce stress levels. It’s also important to stay connected with the people you love, so nurture the relationships closest to you, as they can greatly enhance mental and emotional wellness.

Photography by Adrian Motroc