Summer Health
Staying healthy during the holidays
As a nutritional therapist, I often hear from clients who feel like their wellbeing goes off track during the summer, whether it's the school holidays, a trip abroad, or simply more socialising at home. While summer is definitely a time for enjoyment and flexibility, it doesn’t have to come at the cost of your health.
In fact, with a bit of planning and a few supportive habits, summer can be a fantastic opportunity to boost your energy levels, regulate your nervous system, move more and to get some much needed Vitamin D.
Here are my top tips for staying healthy during the summer months:
- Get smart about sun exposure
We’ve become so conditioned to fear the sun that many of us are now deficient in vitamin D, especially in the UK. But the sun is vital for mood, immune health, circadian rhythm and hormone balance.
Tip: Aim for sensible, gradual exposure to natural sunlight without sun cream—10–20 minutes on bare skin (arms, legs, or torso) depending on your skin type, before applying any protection. Avoid burning, and try to get your sun earlier or later in the day.
Consider choosing a mineral-based sun cream (with zinc oxide or titanium dioxide) when you do need protection, as these are generally gentler on the skin and avoid potentially harmful chemical filters.
- Hydrate properly (and add minerals)
Warm weather, travel and alcohol can all lead to dehydration, which can cause fatigue, headaches, and sluggish digestion.
Tip: Aim for 1.5–2 litres of filtered water daily, more if you’re in the sun. Add a pinch of sea salt or use an electrolyte sachet (look for ones without artificial sweeteners). Coconut water is also a great option.
- Eat a blood sugar friendly breakfast
When you're away or out of routine, it’s easy to reach for toast, croissants, or skip breakfast entirely but this can lead to energy dips, mood swings and cravings.
Tip: Start the day with a protein-rich breakfast. Think boiled eggs and avocado, cold meats, Greek yoghurt with fruit and seeds, or a smoothie with protein powder, berries and nut butter.
- Don’t let “treats” replace real food
It’s normal to want to indulge on holiday, but remember to still nourish yourself.
Tip: Try the 80/20 approach. Focus 80% of your meals on whole, colourful, nutrient-dense foods, and enjoy treats mindfully.
- Support your gut while you travel
Flying, new foods, and stress can all disrupt your digestion and microbiome.
Tip: Travel with a good-quality probiotic such as Optibac Travel Abroad. Include fibre from fruits, vegetables, and wholegrains and don’t forget to move your body to support regularity. If you get constipated while away, magnesium citrate, a couple of kiwis a day or 5-10 prunes can help.
- Enjoy alcohol mindfully
Summer often comes with BBQs, pub gardens and holiday drinks but, as we all know, too much alcohol can impact sleep, blood sugar and liver function.
Tip: Choose clearer drinks like gin or vodka with soda and fresh lime, or opt for organic or biodynamic wines if possible. Alternate with water and support your liver with foods like beetroot, leafy greens and bitter herbs.
- Keep Moving – without the gym
Movement is essential for detoxification, lymphatic flow and mental health, not just fitness.
Tip: You don’t need a gym. Long walks, swimming, beach games, paddleboarding, or stretching in the garden are all beneficial.
- Maintain your sleep rhythm
Long evenings and travel across time zones can throw off your natural sleep-wake cycle.
Tip: Get outside in the morning to anchor your circadian rhythm. Avoid screens late at night and if you’re struggling to wind down, try magnesium glycinate, chamomile tea, or a calming bedtime routine with some breathwork.
- Support your nervous system
The stress of travel, keeping kids entertained, or being “on the go” can leave you depleted, even on holiday.
Tip: Find time for small moments each day to do a few minutes of deep breathing (google coherent breathing 6-6) barefoot grounding, or jotting down a few thing you're grateful for every day,
Health is not all-or-nothing
You don’t have to be perfect to feel good. The body thrives with consistency, not rigidity. It's what you do most of the time that matters.
Charlotte Bennett
