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I can’t believe it’s already spring – it feels like it was just yesterday that we kicked off 2023 together with our first healing challenge. With summer just around the corner, it’s time to revisit our health goals and adjust them based on the new season. Personally, I find that during the colder winter months, I tend to turn inwards with a focus on introspection and hibernation, while the summer requires me to call on a different set of tools in my healing toolkit with warmer weather, travel, and more social time.
Given the seasonal shifts, I’ve created a new edition focused on supporting health-promoting habits during summertime. Together, we’re committing to completing a 14-day challenge where we will incorporate one simple lifestyle change each day to reduce our symptoms and build our ultimate autoimmune summer routine. Are you in?
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Hydration is important year round but even more so during the warmer months since we tend to lose more fluids when we sweat.
Bored of drinking plain water? Try drinking floral or fruity teas like:
Ingredients:
Blend all the ingredients together, add your favorite toppings (I like a combo of berries and hemp seeds), and enjoy!
Refined sugars are ultra processed, low in healing nutrients, and spike blood sugar. Here are some healthier snack ideas for this summer:
Gentle movement like pilates helps you to reap the benefits of exercise without spiking your stress levels. My personal favorites are Alo Yoga, Move with Nicole, Bailey Brown, and Sanne Vloet.
Research has found that spending just 20 minutes in nature helps relieve stress, boost immunity, and improve digestion. You’ll also be getting some much needed sunshine that was lacking during the winter months — we’re finally getting that vitamin D going! Being in nature lowers levels of the stress hormone, cortisol, and increases your exposure to beneficial microbes that can boost your immunity.
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Electrolytes are minerals that help to maintain the balance of water and other fluids in your body. With the warmer weather, it’s important to make sure we replenish these electrolytes that have been lost through sweating. I’ve been loving LMNT electrolytes, especially their citrus and orange salt flavors.
Many cleaning products contain volatile organic compounds (VOCs) which are toxic chemicals that can disrupt your hormones, cause allergic reactions, or even disrupt the immune system:
Mindfulness meditation helps to reduce stress, support a balanced nervous system, and balance hormones. I’ve been loving this 10-minute guided meditation by Dr. Andrew Huberman
Some apps that I also love include:
Toxic makeup and skincare brands to avoid:
Products from these brands have a high hazard score according to the EWG.
Here are some clean alternatives:
To see if the brands you use are toxic or non-toxic, check out the EWG website.
Nutrient density is essential! Foods that are in season are not only fresher and tastier, but can also provide high levels of nutrients.
Check out your nearest farmer’s market or chat with someone at your local grocery store to find out what’s in season.
Gua sha stimulates the lymphatic system, increases blood circulation, reduces swelling, and provides relief for chronic inflammation. It helps to break down any trapped toxins from within the body and supports the body in eliminating them via the lymphatic system.
Here is a helpful video on how to do a gua sha facial lymphatic massage. Choose a tool that is smooth and rounded, and has various contours on each edge — I like the gua sha tool by Wildling Beauty.
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