Summer is here! ‘Tis the season for pool days, backyard barbeques, and outdoor adventures. And while summer brings plenty of fun, with the heat, travel, and busy schedules, it’s easy for healthy habits to get off track.
Fortunately, you can still stay healthy while enjoying all the season has to offer. A functional medicine approach focuses on exactly that: simple, sustainable habits that support your body from the inside out. With a few simple habits, you can support your body and feel your best all summer long. Keep reading for a functional medicine doctor’s top tips for a healthy summer.
1 – Prioritize Hydration
With summer comes hotter temperatures and more sweating. And with that, your body needs more water to replace lost fluids.
Be sure to drink plenty of water throughout the day, and don’t wait until you’re thirsty. By that point, mild dehydration has already set in. Instead, sip water consistently. A good goal is 2.5-3.5 liters per day during the hot summer months.
If you’re hiking, biking, swimming, or playing sports, you’ll need even more fluids. Electrolytes can also help replace the minerals lost through sweat. Pass on the sugary sports drinks in favor of natural options like coconut water. Or keep electrolyte packets on hand for those days you need a boost.
My favorite clean hydration support products are Quinton Isotonic Ampoules and Aquon Matrix Isotonic. Both are rich in electrolytes and trace minerals, and free of sugar and artificial additives. Prefer a flavored option? Nectar offers clean electrolytes that are sugar-free and flavored with organic fruit. The cherry pomegranate is my favorite!
2 – Enjoy Seasonal Summer Produce
Eating seasonally is one of the best ways to support your body through the hot summer months. Summer brings an abundance of fresh fruits and vegetables that are both flavorful and nutrient-dense. Bonus? These foods are also more affordable when in season.
Here are some seasonal summer foods to consider adding to the menu:
- Fruits: strawberries, cherries, raspberries, peaches, blackberries, watermelon, cantaloupe
- Vegetables: asparagus, radishes, peas, lettuce, tomatoes, zucchini, summer squash, corn
Many of these foods also have a high water content and help support hydration. Isn’t Mother Nature smart?
Farmers’ markets and farm stands are an easy way to eat with the seasons while supporting the local community. Here are a couple of options if you live in the Orland Park area:
- Just Picked Farm Stand in Tinley Park
- Tinley Park Farmer’s Market
3 – Be Sun Smart
Soaking up the summer sun is like putting a deposit in your “sunshine bank.” It builds vitamin D stores, which can be used in the winter months, when sunlight is more scarce.
That said, balance is key. Too much sun can damage skin due to harmful UV rays. So it’s best not to overdo it.
Here are some tips to help you protect your skin this summer:
- Avoid prolonged sun exposure during peak hours (10 am- 4 pm).
- Wear protective clothing, like a wide-brimmed hat and long sleeves.
- Seek shade and take breaks inside when needed.
- Apply sunscreen every 2 hours when outside.
If you’re looking for clean sun protection, here are some of my local favorites that are chemical-free:
- Aware Skin’s Before, During, After Sun
- Mion’s Organic Sunscreen
4 – Banish the Bugs
One of the not-so-fun parts about summer is dealing with all the bugs. Mosquitoes thrive in warm, humid weather. And Chicago is ranked the second-worst city in the U.S. for mosquito activity.1
Whether you’re hiking, camping, or headed to an outdoor event, insect repellent is a must. But it’s worth being mindful about what you put on your skin. Many conventional products contain chemicals like DEET. While DEET is effective at preventing bites, many people prefer more natural alternatives.
Natural ways to keep the bugs away include:
- Wear pants and long sleeves when outside at dawn or dusk.
- Check your clothing and body for ticks after spending time in wooded areas.
- Choose a natural bug repellent with citronella or lemon eucalyptus oil (I love Mion’s Bug Spray).
- Reapply as needed when spending longer stretches outdoors.
If you do choose a DEET-based product, stick with lower concentrations, ideally 30% or less.
5 – Choose Supportive Footwear
Summer often means more time on your feet, whether you’re exploring the sights on a trip or chasing the kids on the playground. And that increased activity can take a toll on your body without the right support.
Most summer footwear, like sandals and flip flops, provides little support. This can change your gait, increase the risk of injuries, and strain your feet, knees, hips, and back.
The good news? You don’t need to throw out your cute summer sandals. Just choose supportive footwear options when you know you’ll be active for long stretches.
Here are some of my favorite brands with good arch support:
- OluKai: sandals and flip flops that are both comfortable and stylish
- Hoka: great for hiking and running
- Vionic: walking shoes with excellent arch support
6 – Make Time for Rest
Summer is a busy season. Longer days make it easy to stay up late and fill your calendar with activities galore. Plus, kids are off from school, which can throw off routines for the entire family.
While it’s easy to get caught up in all the summer fun, the busier you are, the more recovery you need. You need time to recharge, especially if you’re spending a lot of time outdoors in the heat.
Aim for at least 7 hours of sleep each night. And if you’re traveling, be sure to balance excursions with downtime. If you’re spending the day at the pool, lake, or beach, be sure to take breaks indoors or in the shade to cool off and recharge.
7 – Support Your Body with Chiropractic Care
Whether you’re swimming, kayaking, or playing pickleball, summer often means more physical activity. And with more activity comes more wear and tear on the body. Even with the best habits, your body may need some extra support during the active summer months.
This is where chiropractic care can help. Chiropractic adjustments restore the natural alignment of your spine and joints. This can reduce pain, improve mobility, and ease muscle tension.
Regular chiropractic care can also support recovery from the physical demands of summer. Whether you’re traveling, playing sports, or keeping up with the kids, it can help you get back to your favorite summer activities faster.
Your Health Doesn’t Have to Take a Back Seat This Summer
Summer is meant to be enjoyed — and with the right support, it can be. Small, consistent habits go a long way toward keeping your energy up, your body feeling good, and your health on track through the busiest months of the year. At Anchored in Health, we believe that feeling your best shouldn’t stop when the season gets hectic.
Whether you’re looking to address lingering fatigue, support your body through increased activity, or simply stay ahead of your health, functional medicine in Orland Park, IL gives you the tools to do that. And when you’re ready to take a deeper look at what your body needs this summer, our functional medicine doctor is here to help you build a plan that actually works for you.
Stay Healthy & Active This Summer with Functional Medicine in Orland Park, IL
Summer means more movement, travel, and time outdoors. And while these tips are a great starting point, your body may need more personalized support to truly thrive this season.
That’s where functional medicine in Orland Park, IL comes in. At Anchored in Health, we look at the full picture — your energy, hydration, sleep, and how your body is responding to the demands of summer — so you can feel your best from the inside out. And if your body needs extra physical support, our chiropractic care can help reduce pain, ease stiffness, and keep you moving well all season long.
Live in the Orland Park or Chicago area and ready to take the next step? Anchored in Health is here to help. Here’s how to get started:
- Contact us with any questions about functional medicine and chiropractic care.
- Schedule your first appointment with a functional medicine doctor in Orland Park.
- Get a personalized plan so you can stay healthy, active, and enjoy every moment of your summer.
Other Holistic Health Services at Anchored in Health in Orland Park, IL
Anchored in Health provides a wide range of services to help you stay healthy and balanced. This includes functional medicine, chiropractic care, acupuncture, massage therapy, and the Shape ReClaimed program. We also offer genetic testing, thermography, DUTCH testing, and Vibrant Wellness testing to help you uncover important insights about your health. If you’re looking for holistic support to help make this your healthiest summer yet, reach out to us today!
Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.
Reading this blog does not establish a doctor-patient relationship between you and Anchored In Health or any of its practitioners. Reliance on any information provided in this blog is solely at your own risk.
