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AM summer diet

Summer diet for antiaging and overall health

June 15th, 2024

As we head in the summer season it’s the perfect time to make changes to your lifestyle and diet to promote anti-aging and your overall health and wellbeing. The warmer months provide a great opportunity to introduce more fresh, seasonal produce, enjoy the great outdoors and make lifestyle changes that provide long-term benefits. Let’s have a look at some simple ways that you can make some changes this summer.

Introduce a Summer Diet

The summertime brings a plentiful supply of fresh fruit and vegetables which are not only delicious but packed with essential nutrients and antioxidants that support anti-aging and your overall health. Berries such as strawberries, blueberries and raspberries, are particularly rich in antioxidants, vitamin C and K and fiber. Including these fruits in your diet helps to combat oxidative stress and inflammation which are both significant contributors to the aging process. By regularly including berries in your diet you can promote skin health, improve your immune function and reduce the visible signs of aging.

Another summer staple that offers great health benefits are tomatoes. These are high in lycopene, a powerful antioxidant that has been linked to reduce risk of chronic diseases like heart disease and cancer. Lycopene also protects the skin from sun damage and ensuring you regularly consume tomatoes can help you to maintain a youthful appearance and support your overall health.

We often hear leafy green referred to as Superfoods and greens like spinach and kale are packed with key nutrients like vitamin A, C, E and K as well essential minerals like iron and calcium. Leafy greens also contain antioxidants that help neutralize free radicals, protecting your cells from damage and slowing down the aging process.

Cucumbers and zucchini are also perfect for summer months, they are high in water content and vitamins and minerals but low in calories. Their high-water content keeps you hydrated and aids in digestion and helps to maintain a healthy weight. The nutrients found in these vegetables makes them a valuable addition to your summer diet to promote a youthful appearance and your overall health.

Enjoy Outdoor Exercise

Alongside changes to your diet, the summer is a great time to take advantage of the longer days and warmer weather and take part in outdoor activities, ensure you take advantage of your parks, trails and beaches and running or walking provides a great opportunity to improve your heart health, boos your mood and help to manage your weight. The fresh air and sunshine also help to increase your vitamin D levels which are crucial for bone health and your immune system.

Many parks now feature outdoor gym equipment or offer fitness classes like yoga and Pilates, which allow you to vary your workouts and stay motivated. Exercising outdoors provides the benefits of not just physical activity but a connection with nature, which can enhance mental well-being and reduce stress levels. Outdoor fitness classes also offer a social aspect, allowing you to meet new people and enjoy a sense of community while working towards your fitness goals.

Swimming is another fantastic option for a full-body workout that is easy on the joints. Taking to the water is not only improves your cardiovascular health but also builds muscle strength and provides relaxation. If you have a lake or ocean near you can also benefit from the additional minerals and calming environment.

Whether you choose to swim, walk, run or participate in another outdoor activity increasing your physical activity during the summer months can help to maintain and healthy wait, improve cardiovascular health and support your mental well-being.

Avoid Common Pitfalls

Whilst the Summer season can offer lots of opportunities for a healthy life it is important to avoid some habits which can undermine your health and antiaging efforts. Excessive alcohol consumption can dehydrate your skin and disrupt your sleep patters. Alcohol is high in empty calories which can contribute to weight gain. To mitigate these effects, limit your intake and opt for healthier alternatives like water, herbal teas, or mocktails, which can be both refreshing and nutritious.

Smoking is another major contributor to premature aging and various health issues, including respiratory and cardiovascular diseases. If you are a smoker then the summer season, with its many outdoor activities, can be an excellent time to focus on quitting. Engaging in physical activities and spending time in nature can help reduce cravings and provide a healthier outlet for stress.

Lack of exercise is another common pitfall during summer, despite the perfect conditions for staying active. It’s easy to fall into a sedentary routine.  However, making use of the longer daylight hours to set a routine that includes both cardiovascular and strength training exercises is crucial. Staying active is essential for maintaining overall health and vitality, as regular exercise supports heart health, strengthens muscles, and enhances mood.

Adapting to Seasonal Changes

As summer transitions into fall, it’s important to adapt your lifestyle and diet to maintain the benefits you’ve gained over the warmer months. The change in seasons can bring different nutritional needs and different opportunities for physical activity. Continue to focus on eating seasonal produce, such as root vegetables, apples, and squashes, which are rich in vitamins and minerals that support immune health. These foods can provide the necessary nutrients to prepare your body for the colder months and help maintain a strong immune system.

Maintaining an exercise routine is important as the seasons change, so consider indoor activities like gym workouts, home exercises, or joining a fitness class. Consistency is key to keeping your body healthy and active year-round. Moving to indoor activities doesn’t mean you have to give up on the benefits of outdoor exercise; you could consider introducing activities like indoor swimming, indoor rock climbing, or using a treadmill for running.

Supporting your health with supplements can also be helpful as the seasons change. Supplements such as:

  • Vitamin C boosters are great for immune support, which can help protect against seasonal colds and boost overall immunity.
  • Melatonin can also help to regulate sleep patterns, especially as the days become shorter and your body’s natural rhythms may be affected.
  • NADH can provide an energy boost and support cognitive function, helping you stay alert and active during the colder months.

Making key changes to your lifestyle and diet during the summer can significantly boost your overall health and provide antiaging benefits. Remember to include more seasonal fruits and vegetables into your diet, enjoy outdoor exercise, and the avoid common health pitfalls. As the seasons change, ensure you continue to adapt your habits to maintain these benefits year-round. Remember, always seek medical advice if you or a loved one have any health concerns. By making these changes, you can enjoy a healthier, more vibrant life.

For more information on supplements and health products, please read our online magazine or visit us at Above all, make sure you view the Summer as a great time to focus on health and well-being and carry these healthy habits into the changing seasons for long-lasting benefits.


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