Summer is the perfect time to prioritize self-care, especially for women over 40. As we navigate this vibrant season, it’s essential to focus on practices that nourish our bodies, minds, and spirits. Here are some summer self-care suggestions to help you feel your best.
1. Stay Hydrated
Hydration is key, especially during the hot summer months. Proper hydration maintains skin elasticity, supports digestion, and keeps you feeling energized. Shoot for consuming at least 8 8oz glasses of water a day. More if you are in extreme heat or on days you exercise. Keep it interesting and fun by infusing your water with slices of cucumber, lemon, or berries.
2. Protect Your Skin
Proper sun protection is vital at any age. However, it’s especially important as we age because our skin becomes more sensitive. Be sure to use a natural broad-spectrum sunscreen with at least SPF 30. Reapply sunscreen often, every two hours or so when you are in direct sunlight. Remember to wear a wide-brimmed hat and sunglasses to protect your face and eyes. In addition, you may want to bring an umbrella to your outings to have a place to escape to when your skin has had enough.
3. Eat Seasonal Fruits and Vegetables
Self-care comes in many forms and summer offers a bounty of fresh, seasonal produce. Why not incorporate a variety of fruits and vegetables into your nutrition plan to benefit from their vitamins, minerals, and antioxidants? Choosing in season produce will help you save on your grocery bills too! Some summer favorites are berries, watermelon, cucumbers, and leafy greens. These are excellent choices that can help you stay both hydrated and nourished. For more info on fresh summer eats check out last week’s blog here.
4. Engage in Gentle Exercise
While the summer heat can be daunting, it’s still important to stay active. Choose forms of exercise that are gentler on your body such as walking, strength training, swimming, or yoga. These forms of movement are easier on the joints and help maintain flexibility and strength. Choose your workout times when the temperatures are cooler and more comfortable. I prefer mornings before the day gets away from me, but evenings can also work if that accommodates your schedule better.
5. Prioritize Mental Health
Summer is a great time to relax, unwind and enjoy the peacefulness of nature. Implement practices such as mindfulness through meditation, journaling, or spending time outdoors. Taking regular breaks and allowing yourself time to rest is crucial for your mental well-being.
6. Stay Connected
Social connections are crucial for optimal emotional health. Plan activities with friends and family. It can be a simple picnic in the park, impromptu beach day, or grabbing a quick cup of coffee to catch-up. Staying connected can provide much needed support and a sense of community.
7. Pamper Yourself
Take time to indulge in self-care practices that make you feel amazing. This could be anything from a relaxing bath, a spa day, alone time doing whatever you like, or making an appointment for a massage or to get your nails done. These small acts of self-love add up and can have a profound impact on your overall well-being.
8. Wear Comfortable and Breathable Clothing
This may not seem like self-care but choosing comfort in this case is good for the soul. Choose light, breathable fabrics like cotton and linen to stay cool and comfortable in the summer heat, especially if you are experiencing hot flashes due to menopause. Loose-fitting clothes may prevent overheating and allows your skin to breathe, keeping you comfortable and happy through these summer days.
9. Set Boundaries
Summer, although it seems like a relaxing time of year can quickly become busy when juggling work, kids being out of school, summer camps, vacations, etc. Make a summer bucket list and prioritize activities that truly bring you and your family joy. Also, learn to say no to any and all things that don’t serve you in that moment. Setting boundaries is essential for maintaining a healthy work-life balance. It’s not easy, but it is worth it!
10. Get Adequate Sleep
I can’t emphasize this one enough. Ensure you get enough rest by maintaining a regular sleep/wake schedule. Longer daylight hours sometimes interferes with your sleep patterns. Create a soothing bedtime routine and make sure your sleeping environment is conducive to rest.
Self-care is a vital part of leading a healthy life, especially for women over 40. By incorporating these summer self-care practices, you can ensure that you stay energized, healthy, and happy this summer. Remember, taking care of yourself is a necessity, not a luxury. Enjoy the sunshine and take time to nurture yourself. YOU are worth it!
Looking to kick-start your efforts this summer? Try my 30 Day Thriving Through 2024 Challenge and take the 2nd half of your year by storm! You can start anytime and go at your own pace. If you have questions you can reach me at [email protected].
Wishing you much love, health, and happiness,
Christine
