Summertime and the Livin’ is Easy with these Naturopathic Tips
Written by Dr. Suzanne Tang
May 31, 2023
With the Summer Solstice just around the corner on June 21st and schools getting out of session soon, life seems to be switching quickly into summer mode!
These coming months are iconically full of play, lovely sunny weather (many of us in SoCal are ready for some much-needed sunshine from May Gray), a more leisurely schedule, travel with family and friends, and trips to local beaches/pools. Amidst all the fun to be had, there are a few important notes to keep you healthy and balanced throughout this season.
Protect Your Skin from the Inside-Out
Load up on antioxidants to protect your cells from free radicals that accompany the sun. Consume these daily (and extra on days you're spending more time in the sun!):
Organic Fruit, especially: watermelon, cherries, blueberries, kiwi, papaya, tomatoes, grapefruit, and mango
Organic Veggies, especially: sweet potato, beets, kale, yellow bell peppers, avocado, and carrots
Wild Caught Seafood: the pigment that makes salmon, lobster, shrimp, and algae a red/pink color is due to an antioxidant called astaxanthin. This antioxidant is especially powerful in reversing skin damage caused by UV-A radiation.
Herbs + Oils: rosemary, curcumin, and olive oil provide the necessary nutrients to protect your skin against free radicals
Supplements: Boost your nutrient status with extended exposure to UV rays. Nutrients that help to protect the skin and also heal it include zinc, vitamin C, Vitamin E, vitamin K2, Vitamin D, Omega 3 fatty acids, CoQ10, resveratrol, and probiotics.
Be Sunscreen Savvy
Wear sunscreen any time you'll be exposed to the sun for longer than 10 minutes. But just wearing sunscreen isn't enough! Make sure your sunscreen is free of toxins, such as avobenzone or oxybenzone, that will actually harm your skin in the long run by checking on the Environmental Working Group website, click here. If you see zinc oxide or titanium dioxide listed, that's a keeper! In case you are wondering, my favorite sunscreen brands are Mychelle and All Good.
Water is Essential
Hydrate, Hydrate, Hydrate! This is worth repeating three times, it's that important! Especially as our weather warms up! Hydration is one of your body's basic needs, right up there with safety and shelter. Proper hydration is vital for well living, from regulating body temperature through perspiration and respiration to flushing wastes from the body. Not only will it keep your body operating at its highest capacity, but it will also maintain soft and supple skin. Divide your weight in half and drink that amount in ounces daily. For example, if you weigh 150 lbs, drink 75 oz per day. Include 16oz of green tea as well for a polyphenol boost to protect against antioxidant depletion in the epidermis of the skin.
Keep a large, non-plastic water bottle near you throughout the day and set reminders to drink from it! Don't like plain water? Infuse it with fresh berries, citrus, watermelon, or cucumber!
Eating through Summer
With food sources accounting for up to 20% of your daily fluid intake, mindful eating habits are a big focus during the summer. Seasonal fruits such as melons, tomatoes, and strawberries are naturally rich in water and minerals including electrolytes. Also, try adding other juicy fruits and veggies as snack options throughout the day.
With traveling often comes constipation due to the change in eating and exercise habits and decreased intake of high-fiber foods, such as whole grains, beans, green leafy vegetables, and fruits. To combat travel constipation aim to eat at least 4 to 5 cups of vegetables per day, avoid skipping meals, choose whole grains over refined grains, and incorporate plant-based proteins like beans, quinoa, nuts, and seeds since overconsumption of meat can be constipating and hydrate, hydrate hydrate. Engage in 30-60 minutes of daily physical activity with walks, online fitness classes, or if accessible, hit the hotel gym.
Pack travel-friendly probiotics (Thorne Floramend is my go-to probiotic formula that doesn’t need to be refrigerated) and magnesium citrate to keep your gut healthy and support regular bowel movements, especially if access to whole and unprocessed foods during vacations is more challenging. Magnesium citrate not only brings moisture to the large intestine to aid bowel regularity but also relaxes tense muscles, calms the nervous system, and promotes deeper sleep which can all come in handy during long road trips or flights.
Tap into your Zen
Travel can be filled with adventure, rest and relaxation, and connection with loved ones, but for some it may also be a source of stress to plan or follow the itinerary, arrive at destinations on time and be out of your usual routine.
Furthermore, you may find yourself getting triggered or annoyed by family members or friends who you are traveling with. Triggers often reveal an expectation or unmet need you are being asked to reflect upon and address within. This takes the focus away from the person who is triggering you and the story about it and helps you see clearly what the growth lesson is really about. Triggers can dissipate as you shift your perspective and ask yourself what truly needs tending to. Be sure to prioritize self-care while traveling and take your stress reduction practice with you!
Don’t have a regular stress reduction practice? Here are some tips:
Take three deep belly breaths to calm your nervous system BEFORE you begin to feel overwhelmed or triggered. Pause to encourage a response rather than a reaction!
Meditate in the morning or before bed. My 10-minute meditations with the Calm app make meditating simple and easy to stick to.
Ensure plenty of downtimes to read, journal, rest, be in nature, or recharge. Move your body with daily yoga stretches, walks, hikes, or bike rides.
Low blood sugar can trigger anxiety, so be mindful about eating throughout the day and avoid excess sugar and alcohol intake.
Stick to a regular bedtime routine and aim for 7 hours of sleep per night to help restore your nervous system and buffer the stress response. Taking 0.5 to 5 mg melatonin at bedtime, between 10 pm to 12 am, for 5 nights has been shown in numerous clinical trials to effectively reduce jet lag, initiate and maintain sleep and reset the circadian rhythm. For children, pregnant or lactating women, please consult with your integrative doctor about melatonin supplementation.
I’ll be taking an adventurous summer road trip to visit colleges and explore national parks along the way with my two teenagers, so I will be sure to implement these naturopathic tips myself to maintain balance, flexibility, wellness and some sanity :)
Wishing you and your family lots of wellness and fun as you embark on your summer plans!
The summer solstice is not the only big event happening this month!
Yours in Wellness,
Dr. Suzanne Tang, ND, LAc
