Summer is knocking on our door, and as we head into this eagerly awaited season, it's a good idea to be prepared with the right care for our body. Although not huge, the transition between spring and summer does exist, and our body may have a harder time going through it. In this article, we'll give you a few ideas to help you prepare your body for the hottest season of the year.
Eating According to the Season
Besides the wonderful warm weather, summer also brings with it a rich variety of fresh fruits and vegetables. Seasonal food gives us a wonderful opportunity to get more of the nutrients our body needs and to stay hydrated. Summer “superfoods” are a great way to get essential vitamins, minerals, and antioxidants, while also adding something delicious to our menu every day.
Thanks to our favorable geographical location, our country enjoys a huge variety of fruits and vegetables during the warm seasons. Among the plant foods you can find in summer are cherries, rich in melatonin; apricots, which contain a high percentage of beta-carotene, beneficial for eye health; peaches, packed with numerous nutrients – vitamin C, vitamin A, and the antioxidant compounds known as flavonoids; and watermelon and cantaloupe, which give you the hydration you need thanks to their high water content. Summer is the ideal time to include these “gifts of nature” in your diet, so why not also try…
Detox
The benefits of detoxing are numerous and especially suited to warm weather. Literally, “detox” means cleansing the body of toxins that have accumulated over time. External factors such as polluted air and processed food build up harmful substances, and in the long run this can lead not only to weight gain but also to a range of respiratory, digestive, mobility, and cardiovascular issues.
At the core of detoxing is clean eating with plant-based foods for a set period of time. In the new episode of our podcast RealTalks, nutrition specialist Radoslava Todorova shared the detox plans she creates for her clients, pointing out that there's no need to go to extremes when doing a detox – such as drinking only fruit juices. It's important to approach it thoughtfully and carefully, and to consult a specialist in the field so we can find the most suitable routine together - being rational is key to getting a beneficial effect.
If you're interested in the topic of detoxing and want to learn more about healthy eating and getting in shape for summer, watch the new episode of our podcast RealTalks with Radoslava Todorova here.
Movement
The fresh, warm weather can give us great motivation to finally take up the activities we've long been putting off. Winter is behind us, and spring's changeable weather is now history – it's time to get moving.
Of course, there's no need to put the body under stress with heavy, exhausting workouts. If these haven't been part of your daily routine so far, suddenly taking them on would overload your body. The warm months are perfect for long walks in good company, summer activities like swimming and yoga, or outdoor exercise that lets us enjoy nature at its peak and get plenty of fresh air.
Sun Protection
Don't forget that one of the must-do things for summer is caring for your skin. Sunscreen is the “armor” that protects us from the harmful effects of the sun. Frequent exposure can cause superficial burns to the skin, as well as much more serious conditions.
Many people believe sunscreen is only needed in summer, but that's not true – even on days without sunshine, there's still a risk of rays penetrating our skin, so it's best applied year-round. Several studies have examined people's behavior regarding this misconception, concluding that usage tends to be limited mainly to the beach.
The choice of product depends on personal needs and how strong a level of protection you want. It should be reapplied every few hours, covering as many areas as possible, with special attention paid to any scars, tattoos, or other skin formations.
Antioxidants for the Skin
With our favorite warm season comes a greater risk of skin damage due to the harmful effects of free radicals. These “invisible enemies” of our skin can enter through UV rays and air pollution, causing oxidation, as well as pushing the skin toward premature aging. Research on the topic looks at how these attach to the atoms in our skin, leading to more visible fine lines, pigmentation spots, and the breakdown of vital proteins that support the skin, such as collagen and elastin.
That's where antioxidants come to the rescue. We can get them both from food and from supplements and cosmetic products - vitamins with active antioxidant properties include C, E, D, and Coenzyme Q10. They work at the molecular level, binding to free radicals and directly neutralizing them. In this way, they help reduce inflammation and improve the synthesis of collagen and elastin in the skin, resulting in skin that's more hydrated and smoother with regular use.
Antioxidants are easy to get from food and can be added to our menu - foods rich in them include small berries (blueberries, strawberries, raspberries), leafy green vegetables, as well as citrus fruits and green tea. Dark chocolate also offers good antioxidant properties, so we can enjoy it without any guilt.
Probiotics
One of the first things associated with spring is spring allergies. If not managed in time, they can affect us negatively and linger longer than expected. In the warmest months, our body becomes more susceptible to environmental irritants due to increased humidity and pollen from flowering plants.
Separately, the most significant factor contributing to allergic reactions and discomfort in summer is the effect of heat and common viral conditions. Due to fluid loss, the body may experience greater heat stress, become dehydrated, and develop gastrointestinal issues. Longer-term intake of probiotics helps heal the gut lining, which can become easily irritated during this period. They strengthen the intestinal wall and balance the microflora, which plays a key role in overall immunity.
The range of care routines at the threshold of the hottest season can include many different “tricks,” but it's important to understand what works best for our own body personally. Summer comes with high temperatures and longer days, so it's a good idea to turn our attention to ourselves and give ourselves the care we need.
