My Top Tips for a Healthy Summer 2022
May 25, 2022
Whether you have serious performance goals, or you just like to go to the gym on occasion, here are some simple tips that will help you have a happy, healthy summer.
Author: Kamryn Zimmer, RD, LD
May 25th, 2022
Skip the detoxes, juice cleanses, and diet pills. Instead, focus on building healthy daily habits, such as consuming a variety of nutrient-dense foods, getting daily activity (no matter what your level of fitness is), and managing your stress.
Tip #2: Hydrate!
Make sure throughout your day, you are drinking plenty of fluids. I highly recommend taking a water bottle with you wherever you go (if possible). If you are not a huge fan of water, try sipping on refreshing low-calorie drinks, like iced tea (unsweet) with lemon, Crystal Light, or sparkling water. If you are an athlete, make sure you are drinking a combination of water and electrolyte beverages each day.
Tip #3: Explore your local farmer’s market
Produce in season always tastes the best! The food you buy at the farmers market is in-season. It doesn’t have to travel long distances like produce in supermarkets, which makes it taste fresh and reflects the truest flavors (1). Farmer’s markets often have produce and foods that are not sold in typical supermarkets, so this is a great opportunity to get out of your comfort zone and try a new fruit or vegetable! While shopping, you can:
- Buy produce to incorporate into big summer salads (cucumbers, tomatoes, kale, beets, carrots)
- Buy produce for grilling (zucchini, mushrooms, asparagus, onions)
- Buy a variety of fruit to snack on every day
- Use the produce you buy to make a big fruit bowl or veggie tray to take to your next cookout
Tip #4: Have fun with your fitness goals
Set new goals for the summer or try something new to mix up your fitness routine. Try a new exercise class that you've always thought about trying or take some of your workouts outside!
Tip #5: Don’t starve or deprive yourself
There is nothing wrong with enjoying treats and fun foods. Not honoring your hunger cues and being over-restrictive with your diet to try to achieve a certain physique can do more harm than good when it comes to your physical and mental health. So, focus on consuming a well-balanced diet with a variety of nutrient-dense foods on a regular basis, then allow yourself to enjoy the treats you want at summer cookouts, parties, and family gatherings.
Have a happy, healthy summer!
References:
- “10 Reasons to Support Farmers Markets.” CUESA, 7 Aug. 2013, cuesa.org/learn/10-reasons-support-farmers-markets.
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Living inside our intestines are trillions of microorganisms (bacteria, fungi, etc.), collectively known as the gut microbiome . Our gut microbiome plays a huge role in our overall health and wellbeing. Having a healthy gut goes beyond good digestion. With emerging research, we now know that the tiny microbes living in our gut can have an impact on almost every area of our body. Mental Health and Cognition The human gut microbiome affects the brain in many ways. The gut-brain axis is a bidirectional communication network. Through signaling pathways like hormones, nerves, and neurotransmitters, the gut sends signals to the brain and vice versa, leading to certain health outcomes. Brain fog is a common symptom of an underlying gut issue, which is usually due to inflammation stemming from our gut. A 2025 review states that there are even specific species of bacteria in our gut that affect our mood and cognitive performance. In fact, one large population study reported that frequent antibiotic use increases the risk for developing anxiety and depression, since antibiotics can deplete our gut of beneficial bacteria. Skin Health Eczema (Atopic Dermatitis) is a chronic inflammatory skin condition. Studies have shown potential links between the gut microbiome and the presence of eczema. This happens when dysbiosis (imbalance of microbiota) occurs in the gut, which triggers an inflammatory response in the body, sometimes leading to inflamed areas on the skin. This can also cause acne in some people. In fact, a 2019 review concluded that it is clear that different intestinal microbes can contribute to the presence of acne. So, if you’ve struggled with acne no matter what products you try, you may want to shift your focus to your gut instead. Immunity Clinicians are recognizing more and more the link between our immune system and the gut microbiome. 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Certain gut bacteria and their metabolites may influence inflammation, blood pressure, and cholesterol levels. Although there is clear evidence of the relationship between your gut and your heart, more research is needed to identify specific gut-based approaches in the prevention and management of cardiovascular disease. Weight Management There is a significant association between obesity and low microbial diversity. However, it is unclear which comes first. There is evidence that specific species of gut bacteria have an impact on body weight. For example, research has clearly shown that higher levels of Akkermansia (a beneficial gut bacterium) is associated with lower body weight and a lower risk of obesity, possibly due to its effect on appetite control, blood sugar tolerance, and insulin sensitivity. Food cravings are a common hindrance to people’s weight loss goals. 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As you can tell, there are lots of reasons why you should take care of your gut. The more research that is done, the more evident it becomes that poor gut health can lead to many consequences, affecting almost any area of the body. Curious about your gut health ? Apply for coaching here to get assessed by Kamryn and see if you need a GI-MAP test.
