It’s that time of year again!
Summer is one of the best times to reconnect with nature, move your body, and soak in sunshine — but it also brings increased exposure to UV rays, dehydration, environmental toxins, bugs, and heat exhaustion.
A holistic approach to summer health focuses on supporting the body naturally while minimizing toxic burden. Let’s talk about the most important wellness essentials to help you stay protected, energized, and balanced all summer long.
1. Choose a Safer Sunscreen
Many conventional sunscreens contain chemicals like oxybenzone, octinoxate, and homosalate, which may disrupt hormones and irritate sensitive skin.
Instead, look for:
- Mineral-based sunscreens
- Non-nano zinc oxide
- Reef-safe formulas
- Fragrance-free options
- EWG-verified products
Ingredients to Avoid:
- Oxybenzone
- Octinoxate
- Parabens
- Artificial fragrance
- Aerosol sprays, when possible
Holistic Tip
Sun exposure in moderation is beneficial for vitamin D production and circadian rhythm support.
Aim for:
- Morning or late afternoon sun exposure
- Short periods without sunscreen when appropriate
- Avoiding peak UV hours (11 AM–3 PM)
2. Prioritize Electrolytes & Hydration
Sweating increases the loss of minerals like sodium, potassium, and magnesium. Drinking only plain water can sometimes leave people feeling depleted.
Summer Hydration Essentials
- Electrolyte powders without artificial sweeteners
- Coconut water
- Mineral-rich sea salt
- Magnesium supplementation
- Lemon water for trace minerals and digestion
Signs You May Need More Electrolytes
- Fatigue
- Headaches
- Muscle cramps
- Dizziness
- Brain fog
3. Support the Skin From Within
Healthy summer skin starts internally.
Nutrients That Support Skin Protection
- Omega-3 fatty acids
- Vitamin C
- Zinc
- Collagen peptides
These nutrients help support:
- Skin repair
- Antioxidant protection
- Collagen production
- Hydration
- Reduced inflammation
Summer Foods for Skin Health
- Watermelon
- Berries
- Cucumbers
- Citrus fruits
- Leafy greens
- Wild salmon
4. Use Natural Bug Protection
Conventional bug sprays often contain DEET, which some individuals prefer to minimize exposure to, when possible.
Natural Alternatives
Look for sprays containing:
- Lemon eucalyptus
- Citronella
- Cedarwood
- Lavender
- Peppermint
Extra Protection Tips
- Wear light-colored clothing
- Avoid standing water
- Use fans outdoors
- Shower after hiking or wooded activities
5. Support Gut Health During Travel & BBQ Season
Summer often means:
More restaurant meals
Alcohol
Sugar
Travel
Disrupted routines
All of these can impact digestion and overall inflammation.
Helpful Gut Support in Any Season
- Probiotics
- Digestive enzymes
- Fermented foods
- Staying hydrated
- Limiting excessive processed foods and seed oils
6. Protect Sleep & Circadian Rhythm
Longer daylight hours and travel can easily disrupt sleep quality.
Ways to Support Better Summer Sleep
Morning sunlight exposure
Limiting blue light at night
Cooling the bedroom
Magnesium glycinate before bed
Maintaining a consistent sleep schedule
Quality sleep supports:
- Hormone balance
- Immune function
- Skin repair
- Energy levels
- Mood stability
7. Reduce Toxic Load
Summer products can quickly add up:
- Sunscreens
- Chlorine
- Candles
- Air fresheners
- Bug sprays
- Pool chemicals
- Synthetic fragrances
Simple Low-Toxin Swaps
- Glass or stainless steel water bottles
- Cleaner skincare products
- Natural deodorant
- Organic cotton clothing and sheets, when possible
- Fragrance-free household products
Holistic summer wellness is not about fear or perfection — it’s about supporting the body with
intentional choices that help you feel your best.
When you:
- nourish your body,
- minimize unnecessary toxins,
- stay hydrated,
- protect your skin naturally,
- and spend time outdoors wisely,
you create a foundation for a healthier, more energized summer season.
Here’s to a healthy and happy Summer!
Mikaela Cradit, CNHP
The Nutritional Healing Center
