A Whole Woman Health Summer: 10 Ways to Feel Good All Season Long

Summer brings longer days, lighter meals, and often, more demands on our time and energy. In the whirlwind of travel, sunshine, and social gatherings, it can be easy to lose track of what your body and spirit truly need.

Here are ten gentle, grounded ways to support your health this season—physically, emotionally, and energetically. They’re not about perfection. They’re about returning to what helps you feel like yourself.

Let’s make this summer one of nourishment, joy, and whole woman health.

1. Catch the Sun

I recommend 20 minutes of early morning and late afternoon sun with no sunscreen to get some vitamin D. If you will be outside all day, protect your skin from the sun using an all-natural sunscreen with an SPF of 30 or higher. Remember to protect your lips and ears!!!

2. Make Room for Rest

There's a lot of fun to be had in the summer. Remember to make time to slow it all down. Read a book. Watch the waves. Take a nap under a tree.

3. Eat with the Season

Eat a diet rich in vegetables, protein, and complex carbohydrates like squash, corn, or wild rice. Limit processed foods, sugary drinks, and unhealthy fats. Focus on seasonal local vegetables. Hit your local farmer's market!

4. Honor Your Boundaries

Practice saying no when you need to—whether it's to another barbeque, another cocktail, or another ice cream. The abundance of summer can steamroll us. Sometimes boundaries are in order to preserve either our physical or mental health.

5. Move Your Body (Outside If You Can!)

Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Ideally, 2 of the sessions are strength training. Focus on outside activities like hiking, biking, or swimming. It's summer!!!

6. Prioritize Sleep

Get enough sleep. Aim for 8 hours of sleep per night. Pull the curtains and turn the fan on—a dark and cool environment supports restorative sleep.

7. Manage the Chaos

Summer can be challenging, whether it's losing structure with kids being out of school, erratic schedules due to travel or company, or simply having longer days. Manage stress in health-supporting ways such as yoga, meditation, or time in nature.

8. Stay Hydrated

Drink plenty of water throughout the day, especially around the times when you are exercising or sweating. If you are sweating a lot, consider repleting your electrolytes with a formulated product or a pinch of Himalayan salt and a drizzle of maple syrup in your water bottle.

9. Connect with People You Love

Spend time with loved ones. Social connection is important for your overall health and well-being. Try combining some of these activities, like a hike with a friend.

10. Follow Your Joy

Do things that you enjoy. Make time for activities that you find enjoyable and relaxing or try adding some new activities into the mix. Try paddleboarding, take a plein air painting class, and explore someplace new.

Coming Home to Yourself

This season, I invite you to slow down and ask: What would feel good right now? Let your answer be your guide. Whether you're lying under a tree or making a colorful meal from your local market, remember—caring for yourself doesn't have to be complicated.

Start where you are. Be gentle. And enjoy your summer.