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Carine Watier will be leading the 2nd Edition of Rise To Wellness Day with her class on Mastering Blood Glucose

Six Summer Wellness Tips: Healthy Ways to Beat the Heat

1. Start Your Day with 2 Glasses of Room-Temperature Water

Hydration is even more essential in summer heat. Drinking two glasses of room-temperature water first thing in the morning helps “wake up” your digestive system, replenish fluids lost overnight, and prepare your body for the day ahead. Room-temperature water is gentler on the stomach and supports smooth digestion, helping you stay cool and hydrated all day.

2. Cool Showers to Refresh

Beat the summer heat by ending your warm shower with 60–120 seconds of cool water. Cool showers aren't just invigorating—they offer real health benefits:

• Stimulate circulation and bring blood flow to vital organs

• Boost mood via endorphin release

• Support immune function

• Reduce muscle soreness after summer activities

• Tighten pores for smoother-looking skin

• Help regulate your body temperature on hot days

  
  

3. Prioritize Light, Protein- and Fibre-Rich Meals

Hot weather often calls for lighter meals that keep you full without weighing you down. Protein and fibre are key for summer wellness:

• Protein helps maintain lean muscle, supports hormone balance, and keeps you feeling satisfied longer.

• Fibre nourishes your gut bacteria, promotes regular digestion, and helps regulate blood sugar.

Aim for colourful summer produce, grilled lean proteins, legumes, whole grains, nuts, and seeds to fuel your body with nutrients while keeping meals fresh and seasonal.

4. Be Mindful of What You Put on Your Skin

Summer means more skin exposure and often more products (sunscreen, lotions). Your skin is

your largest organ, and many ingredients can cause hormone disruption over time. Always check labels and try to avoid:

• Fragrance/parfum (often a hidden source of phthalates)

• Phthalates (hormone disruptors)

• Parabens (preservatives linked to endocrine disruption)

• BPA (often in packaging that can leach into products)

Opt for mineral sunscreens and simple, transparent ingredient lists for safer summer skincare.

5. Walk Daily, Even in the Cool of Morning or Evening

Don’t let the heat be an excuse to skip movement. Walking daily improves cardiovascular health, reduces stress, supports digestion, and helps manage weight. During hot weather, aim for early morning or evening walks when it’s cooler, and always stay hydrated. Even short strolls after meals can help regulate blood sugar and reduce bloating.

6. Prioritize 7–9 Hours of Quality Sleep

Summer’s longer days and social events can disrupt sleep, but getting enough rest is vital. During deep sleep, your body repairs tissues, balances hormones, strengthens immunity, and your brain clears out waste through its “detox” process. Create a cool, dark bedroom environment, limit screens before bed, and keep a consistent routine—even during summer travel and festivities.

Carine Watier, BBA, Msc

HCA-LHC™ Coach certifiée en santé integrative

HCA-LHC™ Certified Integrative Health Coach

Instagram: @madamelafraise

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