Last summer, I found myself feeling exhausted and uninspired. At 45, I realized that I had been neglecting my health and well-being, and it was time for a change. That’s when I decided to embark on a journey to create the ultimate summer wellness guide for women in midlife. Through research and personal experience, I’ve compiled 12 must-try tips to help you have your healthiest season ever.
1. Embrace Outdoor Activities
Take advantage of the warm weather and engage in outdoor activities like hiking, swimming, or yoga in the park to boost your mood and get your daily dose of vitamin D. Spending time in nature has been shown to reduce stress, improve cognitive function, and increase overall happiness. Incorporating outdoor activities into your ultimate summer wellness guide in midlife can help you feel more energized and connected to the world around you.
2. Stay Hydrated
As we age, our sense of thirst diminishes, making it easier to become dehydrated. A 2020 study by the Journal of the American Medical Directors Association found that up to 50% of older adults are chronically dehydrated. Drink plenty of water throughout the day to keep your body hydrated and maintain healthy skin, hair, and nails. Aim for at least 8 glasses of water per day, and more if you’re engaging in physical activity or spending time outdoors. Staying hydrated is a crucial component of any ultimate summer wellness guide in midlife.
3. Eat Seasonal Fruits And Vegetables
Summer is the perfect time to enjoy a bounty of fresh, colorful fruits and vegetables. Incorporate seasonal produce like berries, melon, tomatoes, and zucchini into your meal plan for a nutrient-packed boost. Eating a diet rich in fruits and vegetables can help reduce the risk of chronic diseases and promote healthy aging. When creating your ultimate summer wellness guide in midlife, make sure to include plenty of seasonal produce.
Speaking of seasonal fruits, why not try this delicious and healthy Blueberry Crumble recipe that features a nutritious twist on the classic crumble topping?
Blueberry Crumble with Seeded Nutty Topping
Ingredients:
– 4 cups fresh blueberries
– 1 tbsp lemon juice
– 1/2 cup pumpkin seeds
– 1/2 cup sunflower seeds
– 1/2 cup chopped walnuts
– 1/4 cup brown sugar
– 1/4 cup melted butter
– 1 tsp ground cinnamon
Instructions:
- Preheat oven to 375°F (190°C).
- In a large bowl, mix blueberries and lemon juice. Transfer to a greased 9-inch baking dish.
- In another bowl, combine pumpkin seeds, sunflower seeds, chopped walnuts, brown sugar, melted butter, and cinnamon. Mix until well combined.
- Sprinkle the seed and nut mixture evenly over the blueberries.
- Bake for 30-35 minutes, or until the topping is golden brown and the blueberries are bubbling.
- Serve warm, topped with a scoop of vanilla ice cream or a dollop of Greek yogurt, if desired.
This recipe is a perfect addition to your ultimate summer wellness guide in midlife, as it features healthy ingredients and showcases the best of summer’s bounty.
4. Protect Your Skin
Sun damage is cumulative, and it’s never too late to start protecting your skin. Apply a broad-spectrum sunscreen with an SPF of at least 30 every day, even on cloudy days, to protect your skin from harmful UV rays and prevent premature aging. Don’t forget to reapply every 2 hours, or more often if you’re swimming or sweating. Protecting your skin is an essential part of any ultimate summer wellness guide in midlife.
5. Try Cold Showers
While a steaming hot shower might feel luxurious, consider turning the temperature down for a refreshing cold shower. Cold showers have been shown to improve circulation, boost immunity, and reduce stress. Start with a brief 30-second cold blast at the end of your regular shower and gradually increase the duration as you become accustomed to the sensation. You might be surprised at how invigorated and energized you feel afterward. Adding cold showers to your ultimate summer wellness guide in midlife can help you feel more refreshed and rejuvenated.
6. Practice Mindfulness
Mindfulness practices like meditation and deep breathing have been shown to reduce stress, improve mental clarity, and boost overall well-being. A 2018 study published in the Journal of the American Medical Association found that mindfulness meditation can be as effective as antidepressants in treating depression. Take a few minutes each day to practice mindfulness and cultivate a sense of inner peace and calm. Incorporating mindfulness into your ultimate summer wellness guide in midlife can help you navigate the challenges of this life stage with greater ease and resilience.
7. Connect With Loved Ones
Social connections are crucial for mental and emotional well-being, especially as we age. Spend quality time with family and friends, whether it’s a picnic in the park, a beach day, or a virtual chat. Building and maintaining strong social connections can help reduce stress, improve mood, and increase overall life satisfaction. When creating your ultimate summer wellness guide in midlife, make sure to prioritize quality time with loved ones.
8. Try a New Fitness Class
Mix up your exercise routine by trying a new fitness class like Pilates, Zumba, or aqua aerobics. Challenging your body in new ways can help improve strength, flexibility, and cardiovascular health. Plus, group fitness classes are a great way to meet new people and stay motivated. Adding a new fitness class to your ultimate summer wellness guide in midlife can help you stay engaged and excited about exercise.
9. Schedule Regular Check-Ups
Don’t neglect your annual check-ups and screenings, such as mammograms and bone density tests. Regular check-ups can help detect potential health issues early, when they’re most treatable. Make sure to schedule your appointments in advance and prioritize your health. Including regular check-ups in your ultimate summer wellness guide in midlife is a crucial step in maintaining optimal health.
10. Indulge in Self-Care
Make time for self-care activities like getting a massage, taking a bubble bath, or reading a good book. Self-care is essential for reducing stress, promoting relaxation, and improving overall well-being. Remember, taking care of yourself isn’t selfish – it’s necessary. When crafting your ultimate summer wellness guide in midlife, be sure to include plenty of self-care activities that nourish your mind, body, and soul.
11. Explore New Hobbies
Engage your mind and creativity by exploring new hobbies like gardening, painting, or learning a new language. A 2016 study published in the Journal of the American Geriatrics Society found that engaging in cognitively stimulating activities can help reduce the risk of dementia. Trying new hobbies can also help you discover new passions and meet like-minded people. Incorporating new hobbies into your ultimate summer wellness guide in midlife can help keep your mind sharp and your life exciting.
12. Embrace Body Positivity
Midlife can bring changes to our bodies, but it’s essential to embrace and appreciate them. Focus on how you feel rather than how you look, and remember that beauty comes in all shapes, sizes, and ages. Surround yourself with positive, supportive people who lift you up and celebrate your unique qualities. Embracing body positivity is a crucial component of any ultimate summer wellness guide in midlife.
Incorporating these 12 tips into your summer routine can help you have your healthiest, most vibrant season ever in midlife. Remember, small changes can lead to big results, so start with one or two tips and gradually add more as you feel comfortable. By prioritizing your health and well-being, you’ll be setting yourself up for a summer filled with joy, vitality, and endless possibilities. So go ahead, embrace the summer, and enjoy the journey to your healthiest self yet! With this ultimate summer wellness guide in midlife, you’ll be well on your way to making this your best summer yet.
Susanne Rieker is the founder of Midlife etc. She moved to Majorca in Spain with her pup Luna, loving the slow island life in the Med. She’s also a business coach, helping women in midlife build a purposeful online business. Follow her on Instagram @susannerieker.
