9 Best Practices for a Healthy Summer Body You’ll Love!

/

*Updated May 2024

A healthy summer body will have you feeling younger, happier, more energized. And, there are some simple, effective changes you can make right now! If you’re not looking forward to putting on your summer wardrobe, you’re not alone.

But, getting in shape doesn’t have to be complicated. Actually, the best nutritional practices aren’t. However, with so much contradictory information out there, it can seem overwhelming. But, we’ve got you covered!

9 Best Practices for a Healthy Summer Body You’ll Love!

Before moving on, quickly save this Pin to reference later.

9 Best Practices for a Healthy Summer Body You'll Love!

As an affiliate I earn from qualifying products.

A Healthy Summer Body

Here are 9 best practices for a healthy summer body that are both practical and based in science. We all know that with the rise of weight loss drugs, cosmetic surgery and “quick fixes”, the weight loss industry is booming. However, I’m here to share some tried and true, common sense lifestyle shift that can upgrade your health and the quality of your life without breaking the bank. And, nowadays, this is not an easy feat! So, let’s jump right in!

“Create healthy lifestyle habits, not restrictions, and your body will love you for it!”

Melissa Damiani

1. Yoga

Yoga is the foundation of a healthy lifestyle. The spiritual and emotional aspects of practicing yoga will put you in a positive head space, and support you in making the best choices for a healthy summer body.

Yoga is beneficial on so many levels. In the article, Yoga: A Preventative Medicine, Dr. Natalie Nevins states that, “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.”

When practicing yoga, you are more inclined to care for yourself, your loved ones, and the Earth. And, you’ll support others in doing the same. This is also a wonderful way to accrue good karma and raise your vibrational frequency.

2. Hit the Farmers Market

Check out your neighborhood farmers market to find fresh, locally grown, and delicious produce like asparagus, strawberries, and kale. Shopping the season helps align your body with the rhythms of nature. As a result, you’ll feel more grounded, vibrant, and in the flow of life.

Farmers markets are also great places to find new foods. By consuming a wider variety of colorful fruits and vegetables, you’ll enjoy a broader range of nutrients. And, many local farmers have adopted low-impact practices, like on-site composting and reducing the use of pesticides. So, when you support a farmers market, you’re not only creating healthier lifestyle, you’re also helping the environment!

3. Hydrate

Drinking water first thing in the morning is a great way to start your day! That’s because it creates more oxygenated blood which stimulates the growth of red blood cells. And, that gives you energy! Warm water, in particular, can stop premature aging by repairing skin cells and supporting your digestive system.

Another benefit of staying hydrated is an increased metabolic rate. This helps your body burn calories more quickly. And, drinking water on an empty stomach clears your body of toxins which keeps your skin healthy and glowing!

4. Limit Alcohol

Drinking alcohol can create a chain reaction of health issues. And, although there have been studies touting some benefits or alcohol, it can cause weight gain significant health problems in the long run. So, instead of reaching for another glass of red wine for its health benefits, why not introduce resveratrol into your wellness routine? According to an article by WedMD, “Resveratrol is part of a group of compounds called polyphenols. They’re thought to act like antioxidants, protecting the body against damage that can put you at higher risk for things like cancer and heart disease.”

Alcohol is also contrary to living mindfully. So, by limiting your alcohol intake, you can be more conscious of food choices and portion control to enjoy a healthy summer lifestyle! Sparkling water or natural water with a twist of lemon are refreshing alternatives.

“To keep the body in good health is a duty, otherwise we shall not be able to keep our minds strong and clear.”

Buddha

5. Vitamins and Supplements

It’s important to take a proactive role in your health and taking the right supplements is an even more critical part of self care. It can be difficult to meet all of your nutritional needs through diet alone, even if you eat a wide variety of nutrient-rich foods. Therefore, supplements are key to maintaining your health.

Taking supplements will help you repair damaged cells. They also fight free radicals which can cause cancer. And, taking supplements can help you look younger and feel energized! Adding supplements to a vitamin-packed diet will keep you strong and help you achieve your healthy summer body goals! To create a personalized supplement routine, click here.

6. Probiotics

Probiotics are live bacteria and yeasts that are naturally present in the body. These microorganisms are good bacteria that establish balance in a healthy digestive system. And, they support the healthy function of multiple systems within the body.

Gastrointestinal and vaginal problems happen when this balance breaks down either due to an illness, a round of antibiotics, a poor diet lacking in nutrients, or the overgrowth of unfriendly bacteria.

That’s why it’s essential to incorporate a high-quality probiotic into your daily wellness routine. Personally, I enjoyed some noticeable and surprisingly wonderful results after starting a high quality, non-GMO probiotic.

My (mid)life outlook has changed for the better and I feel motivated and inspired every day. Learn more about my probiotic journey here! To purchase a high-quality, non GMO probiotic, click here to save!

7. Portion Control

Portion control is one of the easiest ways to change your eating habits and shed pounds. However, many of us think that one portion is a lot bigger than it really is. So, take the time to educate yourself.

An easy way to know the right portion size is by using your hands. For example, one serving of chips or crackers is equivalent to one cupped hand. And, a portion of meat is about 3 ounces, comparable to the size of your palm.

In 2011, the government changed the food pyramid to My Plate. So, in order to have a balanced, nutritious meal, half of your plate should be made up of fruits and vegetables. Grains and proteins should each cover one-fourth of your plate.

When choosing a protein avoid red, processed meat. Instead, opt for lean meats like fish or grilled chicken. And, the low fat or fat free option for dairy products like milk, cheese and yogurt is always the way to go.

8. Healthy Snacks

So here’s the real scoop about snacking. It’s not bad to snack in between meals! And, although snacking gets bad press, it’s only because of the love affair we have with the unhealthy ones. Snacking is actually beneficial. And, the right foods gives you energy and elevates your mood. So, the trick is to choose foods that pack in nutrients without packing on pounds.

Snacks like blueberries and pistachios can actually decrease the risk of cancer. Apple slices with peanut butter, a mixed berry smoothie, or dark chocolate and almonds are all satisfying, healthy snacks full of nutrients. (Be sure to add collagen to your smoothie due to its many benefits for women in midlife!)

9. Mindfulness

Just as yoga helps us maintain a healthy lifestyle, meditation is the anchor that keeps us grounded in presence. The Mindful Awareness Research Center at UCLA defines mindful awareness as “as paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is”.

Mindfulness Meditation

Mindfulness meditation relieves stress, lowers blood pressure, reduces chronic pain, improves sleep, helps with digestion, and is good for your heart. Meditation helps you create the space you need to slow down, quiet your mind, and connect with your deeper self. And, understandably, this can be difficult. Thoughts can often bring you back to past events or keep you focused on the future.

However, meditation will keep you firmly rooted in the present moment, which is the creator of all future moments. And, one conscious breath alone, in the midst of a chaotic day, can make you feel 10 pounds lighter! Meditating is a vital part of caring for your whole self so you can maintain a healthy summer body all year long.

A Healthy Body

Choosing fresh, nutrient packed foods, staying hydrated, and taking supplements are all important habits of mind. But, being healthy is more than diet alone. Truly caring for your body means that we align our thoughts, feelings, beliefs, actions, and intentions. And, a strong mind-body connection, through yoga practice and mindful meditation, is key to supporting a healthy lifestyle.

What are some of your best practices for a healthy summer body? What things have worked for you in the past? Comment below and support fellow readers. I would love to hear your thoughts!

If you enjoyed this post, please subscribe and share with friends! And, be sure to follow us on Pinterest, Facebook, and Instagram. Let’s take this journey together! Your support is greatly appreciated!

Disclosure: Melissa Damiani is a participant in the Routine Probiotics Program an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to merchant, and the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking amazon.com. Although I only promote products that I love, use, and have confidence in, always do your own research before purchasing any product or service. Read my disclaimer here.

Melissa Damiani has a BA in Psychology and an M.Ed in Education. She is a wellness blogger and a personal coach who lives in New England with her husband and three fur babies. She enjoys reading, writing, practicing yoga, being in nature, British and medieval history, and all things Italian.

61 Comments

  • Jenny Bhatia

    June 21, 2019 at 4:17 PM Reply

    As I sit here drinking a beer…These are perfect tips, especially for the summer. Stay hydrated. And eat lots of fruits and veggies. Our farmer’s market here in Florida tends to dwindle in the summer months. Too hot for anything. But, it is back strong by October. Love our farmer’s market.

    • Melissa Damiani

      June 21, 2019 at 10:32 PM Reply

      Lol! Well, we have to enjoy a beer or wine once in a while, right? Our farmers market is starting to gear up here in the northeast finally. I LOVE visiting the market and getting fresh produce. It’s so much better than the market. Thanks so much for reaching out! Melissa

  • The Virginia Nymph

    June 13, 2019 at 9:20 PM Reply

    Hydration, hydration, hydration. That is a big one for all of us. Time out in the sun means you need to be extra vigilant about your water intake. Your skin will thank you as well ^_^

  • Stephanie

    June 13, 2019 at 7:23 PM Reply

    It is amazing how small changes can really add up! I particularly love the tips on mindfulness meditation, yoga, and visiting farm stands. All three are on my priority list for this summer! This list is comprehensive and doable! Thanks for sharing and for reminding us all to take care of ourselves!

    • Melissa Damiani

      June 13, 2019 at 8:52 PM Reply

      Hi Stephanie, I’m so glad you found the post helpful! I think mindfulness and meditation, yoga, and healthy, natural foods are key to a healthy body and mind! Thanks so much for your thoughtful and insightful comment. SIncerely, Melissa

  • Deola

    June 13, 2019 at 3:39 PM Reply

    Ah the struggle to eat and stay healthy is real. lol I am getting better with drinking more water. I’ll pick a few more from this list to work on.

    • Melissa Damiani

      June 13, 2019 at 4:08 PM Reply

      Hi, Yes it is! It’s something I work on everyday! I’m so glad you’re going to incorporate these tips into your daily routine. I hope this helps you on your self care journey! Melissa 🙂

    • Melissa Damiani

      June 13, 2019 at 2:43 PM Reply

      Haha, I totally get it Sydney! But, we have to live a little, too! I think if we have a consistent health care routine, we can enjoy brunch and a glass of prosecco now and then. Thanks for the thoughtful comment and for reaching out! Glad you found it helpful. Melissa

  • Jen @ Jenron Designs

    June 13, 2019 at 9:28 AM Reply

    Great list and I have to say my number one thing that has changed my lifestyle a ton has been limiting my alcohol in take, sometimes surrounding yourself by bad influencers encourage this behavior more than it should and eliminating that has helped out a lot too.

    • Melissa Damiani

      June 13, 2019 at 9:39 AM Reply

      Hi Jen, I totally agree. It’s been a game-Change for me too! Not drinking alcohol helps me maintain healthy habits and keeps my weight down! I’m glad you enjoyed the post. Thanks for reaching out! Melissa

  • Fiorella - https://www.lacasadefreja.com/

    June 13, 2019 at 3:48 AM Reply

    What I like the most is visiting the farmers market, we have been already thinking about it. It’s the best way possible to keep up eating healthy food and vegetables and fruits every single day. Yoga and mindfulness are also a great combination for this summer and all year long. Thanks!

    • Melissa Damiani

      June 13, 2019 at 5:41 AM Reply

      Hi Fiorella, I love the farmers market so much! I look forward to my weekend visits, and the fruits and veggies are so fresh. I agree with you about yoga and mindfulness. They go hand in hand. I’m glad you found the article helpful! Thanks for the thoughtful comment. Sincerely, Melissa

  • Devon Harris

    June 11, 2019 at 7:28 PM Reply

    I needed these tips!! I always start to crave beer and margaritas when the nice weather rolls around. I just got a big water bottle to carry with me, so hopefully that helps to curb my cravings 🙂 Thanks for sharing!

    • Melissa Damiani

      June 11, 2019 at 9:32 PM Reply

      HI Deon, I totally get it…I love drinking white wine while I cook. So, I decided to try water with lemon and fennel seed (suggested by a friend from India) and it it so good. It’s just replacing one habit with another. Good for you for getting that big water bottle. I’m sure it will make a difference! Thanks for your thoughtful comment. Good luck! Melissa 🙂

  • Heather

    June 11, 2019 at 7:01 PM Reply

    Yes! Even being pregnant this summer, I am able to do all of these things to keep my body healthy. It’s so important to take care of yourself. These are awesome tips.

  • Emily

    June 10, 2019 at 11:21 AM Reply

    I have been trying to limit my alcohol. Don’t get me wrong I will have a drink every now and then but not as regularly as I did before. It has made the world of difference to my body though! <3 Would love it if you had a mixture to pop over to my blog! http://www.emilyclarebeauty.com

    • Melissa Damiani

      June 10, 2019 at 1:16 PM Reply

      Hi Emily, I noticed that I just kind of decreased my alcohol intake naturally as I got older. But, I love a chilled Prosecco or spritz in the summer! You can’t totally deprive yourself! Lol Did you mean an alcoholic or non-alcoholic mixed drink? I’d be happy to oblige! Melissa 🙂

  • Tracy C

    June 10, 2019 at 11:18 AM Reply

    These are great tips. I love all the fresh fruits and veggies that are available in the summer, and it’s much easier to drink more water then, as well (teaching is not conducive to water drinking).

    • Melissa Damiani

      June 10, 2019 at 1:13 PM Reply

      Thanks Tracy, sometimes we need a reminder of the basics and a few new helpful ideas! I just left teaching. I taught for 20 year so I totally get it. The struggle is real! Lol. Thanks for reaching out! Melissa 🙂

  • Kitty Katie

    June 10, 2019 at 9:22 AM Reply

    The winter has left me in the mindset of being lazy, but the beautiful weather makes me want to go outside more. There are some wonderful advice and tips in this article I haven’t thought about. Like Yoga! I think I’ll give that a try in my garden soon.

    • Melissa Damiani

      June 10, 2019 at 11:06 AM Reply

      Yoga is always a good option. And, I love knowing that I can ditch my PVC mat for something eco friendly! I also want to try goat yoga! I’m so glad you were inspired by the post! Thanks for reaching out! Melisss

    • Melissa Damiani

      June 9, 2019 at 2:04 PM Reply

      Thanks Jade! I’m so glad you enjoyed reading about the different ideas, and that it gave you inspiration to incorporate some of them into your routine. Lmk how it works out for you. Thanks so much for reaching out!Melissa

    • Melissa Damiani

      June 9, 2019 at 2:01 PM Reply

      Thanks so much Larissa, Yoga outdoors, goat yoga, Bikram yoga, it’s ALL good! 🙂 I’ve been drinking room temperature water with lemon and fennel seeds everyday and it’s really helped me increase my intake. That might help! Thanks for reaching out! Melissa 🙂

  • Patti

    June 9, 2019 at 11:45 AM Reply

    I love all of your ideas. Summer is such a great time to kick start new habits especially when there are so many fresh fruits and veggies available. Totally need to hydrate with water not soda, tea, coffee, alcohol, etc. One thing I’d suggest is staying out of the sun and using a good spf sun screen.

    • Melissa Damiani

      June 9, 2019 at 12:30 PM Reply

      Hi Patti, I agree! Summer is such a wonderful time of year to get our health care routines back on track! Hydrating can always be a little tricky, but once we’re in the habit, it gets a lot easier. I put lemon and fennel seeds in my water and it’s like a snack! Thanks for the added suggestion of SPF! It’s so important to care for our skin and that’s a big part of it! Thanks for reaching out! Melissa

  • Disha Smith

    June 8, 2019 at 1:44 PM Reply

    I love this post. These are so important!! I love going to the farmer’s market and loading up on lots of yummy fresh fruits and veggies. I think limiting alcohol is key too. I used to have a glass of wine every night and it made me feel bloated. I only drink it once a week now and I feel much better. Great post!

    • Melissa Damiani

      June 8, 2019 at 1:48 PM Reply

      I hear you Disha! I only drink one or two glasses per month and I feel so much better. It’s funny how just changing a few habits can make all difference! And, I love spending weekend mornings at the farmers market. It’s so cheerful and I love trying new things. Thanks for reaching out! Melissa

    • Melissa Damiani

      June 8, 2019 at 10:12 AM Reply

      Hi Ivan, I think the trick is to stay disciplined until they become habits. Easier said than done, I know! But, knowing what to do is the first step. Once we get good at one thing, everything else will fall into place more easily. Thanks for reaching out! Melissa

    • Melissa Damiani

      June 8, 2019 at 10:10 AM Reply

      Hi John,
      I’m glad these suggestions resonated with you! These are all the things I work on, too. Health is a lifestyle, but sometimes we do things in isolation. Have a wonderful, healthy summer! Thanks, Melissa

      • Sheqo

        June 8, 2019 at 12:24 PM Reply

        Great post! I need to work on the health snack part. I just started on Vitamins and hopefully l will keep up with it. Thanks for sharing ❤

        • Melissa Damiani

          June 8, 2019 at 12:46 PM Reply

          Thanks so much Sheqo! I noticed that the more I read and researched for this post, the healthier I ate! Lol. I guess I’ll have to keep reading it. Good luck with your healthy snacks. Try the berry smoothie recipe. It’s so yummy! So glad it helped! Sincerely, Melissa ☺️

    • Melissa Damiani

      June 8, 2019 at 10:07 AM Reply

      Hi Angela, You’re very welcome. Even if we can stay faithful to a few of these, we can really get that strong summer body to maintain health and wellbeing. Thanks for commenting! Melissa

Leave a Reply

Your email address will not be published. Required fields are marked *