Ahh, summer…..Longer days, sunshine, a more relaxed schedule, and hopefully, a much-needed vacation. It’s a welcome shift. But with more gatherings with family and friends – like graduations, weddings, barbecues, pool parties, and travel – it can be tough to stick to a healthy a routine. Many of us end up overeating, drinking too many cocktails, staying up late, or skipping exercise.
Before you know it, you’re feeling puffy, tired, and wondering where your energy went. And if you’re in midlife or dealing with menopause, it might feel like it catches up to you more quickly than it used to. But you CAN feel light and energized all summer, without dieting, restricting, or missing out on all the fun.
Here are four simple strategies to help you enjoy every minute of the season, have great energy, and feel good in your skin. All while enjoying some extra indulgences…Without the guilt!
1. Drink Lots of Water
Staying hydrated is especially important during the hot summer months when you’re spending more time outside in the sun. In the heat, our bodies are working overtime to keep us cool, and that means we need more water than usual or dehydration can sneak up fast.
And added salty snacks and alcohol can show up as bloating, puffiness, fatigue, cravings, and even weight gain because your body holds onto water when it’s not getting enough.
Hydration keeps things flowing. It can reduce puffiness, helps with digestion, supports your metabolism, and even eases sugar cravings. Sometimes when you think you’re hungry, your body’s actually just asking for water.
Try carrying a water bottle with you and sip throughout the day. Add lemon, berries, or mint to make it more refreshing.
2. Get Out and Move – Make It Fun!
Just because it’s hot outside doesn’t mean you should be a couch potato! It just means you might need to get a little creative.
Take a walk early in the morning before it gets too hot. Go for a refreshing swim or splash around in the pool. Hike in the shade. Do a strength training workout indoors. Dance in your kitchen. Do a few stretches while watching TV. Or make a habit of going for a short walk after dinner.
When you’re traveling, look for natural ways to move: walk on the beach, rent a bike, paddleboard, or play with your kids or grandkids in the ocean or pool. It doesn’t have to be structured. Every little bit counts!
Movement isn’t a punishment. It’s a gift to your body. It boosts your mood, supports your metabolism, and improves digestion and even hormone balance.
Midlife bodies especially benefit from regular exercise to feel strong and energized. The trick is to choose something you actually enjoy so it becomes something you look forward to, not a chore.
3. Follow the 80/20 Rule
You don’t need to eat “perfectly” to be healthy. Trying to be 100 percent “clean” all the time just sets you up for feeling guilty and beating yourself up when you can’t stick to it.
Instead, aim for the 80/20 rule. Eat nourishing, whole foods – like fruits, veggies, protein, fiber, and healthy fats – most of the time. And enjoy your favorite splurges here and there. You can absolutely say yes to that juicy burger or a margarita by the pool. Just balance it out with healthy foods that make your body feel good and satisfied.
When you focus on consistency rather than perfection, everything feels more doable. You’re not trapped in the all-or-nothing cycle. One treat doesn’t mean you’ve blown your whole wellness plan. Just like one workout doesn’t get you into shape.
It’s about creating a lifestyle you can actually live with. When your choices come from a place of nourishment instead of restriction, you build healthy habits that last.
4. Prioritize Protein
Protein is essential at every stage of life, but it becomes especially important in midlife, menopause, and beyond. This is because, as estrogen levels drop, we naturally lose muscle which can slow your metabolism and increase fat storage.
Getting enough protein helps support muscle, stabilizes blood sugar, keeps your metabolism humming and helps you feel full longer. It can also reduce cravings, so you’re less likely to snack on chips or sweets later.
Aim to get one full serving (about a palm-sized portion) of lean protein with every meal, such as eggs, grilled chicken, fish, beans, or tofu.
You don’t have to cut out carbs or follow a strict plan. Just add more protein and notice how much better your body feels. It’s a simple shift that can make a big difference.
You deserve to enjoy your summer!
Your wellness journey isn’t about being perfect. It’s about adding in what your body needs and making choices from a place of love and respect, not restriction or guilt.
When you focus on fueling and nourishing instead of depriving, something magical happens. You start to feel good in your body.
When you hydrate, move in ways that feel good, and eat with balance, you build a foundation that helps keep you strong, energized, and confident.
So go soak up the sun and eat the dang ice cream.
Here’s to enjoying all the deliciousness of summer!
