July has arrived in Vancouver, bringing with it the promise of long, sunny days, outdoor adventures, and that vibrant energy that only summer can offer! As a Naturopathic Doctor, I love this season, but I also know that thriving through the summer months involves being mindful of our health. To truly enjoy all that this beautiful season has to offer, it’s important to support our bodies with proactive, natural strategies.
Today, I want to share my essential naturopathic guide for a healthy and vibrant summer, focusing on three key pillars: Hydration, Sun Safety, and Allergy Management.
Pillar 1: Optimal Hydration - More Than Just Drinking Water
Staying hydrated is arguably the most important thing you can do for your health in the summer, yet it’s often misunderstood. When we sweat in the heat, we lose not just water but also crucial electrolytes like sodium, potassium, and magnesium, which are vital for energy, nerve function, and muscle health [1].
- Elevate Your Water: Give your water a boost by adding a pinch of high-quality sea salt and a squeeze of lemon or lime for natural electrolytes.
- Eat Your Water: Many summer foods are incredibly hydrating! Incorporate local, seasonal produce like cucumbers, watermelon, celery, and strawberries into your diet.
- Simple DIY Hydration Drink: For a simple electrolyte drink, mix coconut water (a great source of potassium and magnesium) with a splash of fresh-squeezed orange juice and a tiny pinch of sea salt.
Pillar 2: Holistic Sun Safety - Nourishing Your Skin from Within
Enjoying the Vancouver sun is one of summer’s great pleasures, and it’s our best source of Vitamin D, which is essential for immune health and mood [2]. A naturopathic approach to sun safety includes being smart about exposure while also nourishing our skin from the inside out.
- Sensible Sun Exposure: Aim for short, regular periods of unprotected sun exposure (e.g., 10-20 minutes) during non-peak hours (before 10 a.m. or after 3 p.m.) to support Vitamin D production. After that, cover up with clothing, a hat, and a quality mineral-based sunscreen.
- Build Skin Resilience with Antioxidants: What you eat can help protect your skin from oxidative stress caused by UV rays. Focus on a diet rich in antioxidants found in colorful fruits and vegetables like local BC berries, dark leafy greens, and red/orange veggies [3].
- Natural After-Sun Care: If you do get a little too much sun, soothing your skin naturally can provide great relief. Applying pure aloe vera gel can cool and hydrate the skin, and has been shown to aid in healing skin burns [4]. Similarly, cool compresses soaked in chamomile tea can help reduce inflammation due to its known anti-inflammatory properties [5].
Pillar 3: Managing Summer Allergies Naturally
For many, summer brings on a new wave of seasonal allergies from grass and weed pollens. While sniffles and itchy eyes are common, a naturopathic approach looks at supporting the body’s overall immune balance to reduce the severity of these reactions.
- Focus on Gut Health: A significant portion of your immune system resides in your gut. Research increasingly shows a strong connection between the gut microbiome and allergic rhinitis, suggesting that a healthy gut can lead to a more balanced immune response [6]. Supporting your gut with fiber-rich foods and probiotics can be very helpful.
- Incorporate Natural Antihistamines: Certain foods and plant-based compounds have natural antihistamine or mast cell-stabilizing properties, meaning they can help calm the allergic response. Quercetin, an antioxidant found in foods like apples, onions, berries, and broccoli, is a fantastic example that has been shown to inhibit histamine release from mast cells [7].
Embrace a Healthy & Vibrant Summer
By focusing on these three pillars—staying truly hydrated, supporting your skin holistically, and balancing your immune response—you can fully embrace all the joy that a Vancouver summer has to offer. These naturopathic summer health tips are about working with your body to create resilience and vitality.
Here’s to a wonderful and healthy July!
Your Personalized Summer Wellness Plan
If you’re looking for personalized guidance on managing seasonal allergies, supporting your skin, or creating a wellness plan to help you thrive this summer and beyond, I invite you to book a consultation.
References:
- Shrimanker, I., & Bhattarai, S. (2023). Electrolytes. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.
- Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6 Suppl), 1678S–1688S.
- Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-endocrinology, 4(3), 298–307.
- Hekmatpou, D., Mehrabi, F., Rahzani, K., & Aminiyan, A. (2019). The Effect of Aloe Vera Clinical Trials on Prevention and Healing of Skin Wound: A Systematic Review. Iranian Journal of Medical Sciences, 44(1), 1–9.
- Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895–901.
- Pascal, M., Perez-Gordo, M., Caballero, T., Escribese, M. M., Longo, M. N., Luengo, O., … & Mayorga, C. (2018). Microbiome and Allergic Diseases. Frontiers in immunology, 9, 1584. (Example of a scientific review on the gut microbiome and allergies).
- Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and Its Anti-Allergic Immune Response. Molecules (Basel, Switzerland), 21(5), 623.
