Wellness News - Summer 2025

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Summer offers the ideal opportunity to continue your workouts outside and soak up the season’s vibrant energy. Take advantage of longer days, fresh air and vibrant natural surroundings while possibly adding variety to your fitness routine. Whether it’s hiking through scenic trails, biking along waterfront or other paths, swimming laps in an open-air pool, rallying on the pickleball or tennis court, playing a round of golf, shooting hoops, jogging at sunrise, or simply taking a brisk morning walk — outdoor movement not only boosts physical health but also enhances mood, energy and spirit.
Aim for at least 150 minutes of moderate aerobic activity per week to maintain cardiovascular health, support mental clarity, and increase overall vitality.

Looking to elevate your efforts even more? Consider incorporating these invigorating ideas into your routine:

• Sunrise Flow: Begin your day with a dynamic outdoor yoga session or full body stretching. The early morning calm and cooler temperatures create an ideal environment for grounding your body and focusing your mind.

• Fresh Air Walk & Talk: Transform short breaks from work or school into movement opportunities. Walk with a friend, colleague, or family member to build consistency and enjoy the added benefit of conversation and social support.

• Active Escapes: Make the most of weekends or other downtime, with adventurous outings like kayaking, paddle boarding, trail running, or mountain biking. These activities challenge different muscle groups while immersing you in nature — a powerful combination for physical and mental rejuvenation.

Pro Tip: To avoid heat-related stress, steer clear of intense workouts during peak sun and hotter hours (typically 11 a.m. to 4 p.m.). Early mornings or evenings offer cooler temperatures and a safer, more enjoyable experience. Please remember to always use sunblock to protect your skin.
Note: Always consult your physician or a qualified healthcare provider before making any changes to the intensity, duration, or type of your exercise routine.

Hydration is crucial during physical activity due to the body's increased fluid loss through sweat. With rising temps, your body needs more fluids. But it’s not just about quantity, quality matters too. Be aware of the following:

1. Regulates Body Temperature: Sweating helps cool the body, but excessive fluid loss without replenishment, can impair this process, leading to heat-related illnesses such as heat exhaustion or heat stroke.

2. Maintains Physical Performance: Even mild dehydration (as little as 2% loss of body weight from water) can reduce endurance, increase fatigue, and lower motivation, making exercise feel more difficult, reducing performance.

3. Supports Cardiovascular Function: Dehydration reduces blood volume, which puts more strain on the heart and can lead to a higher heart rate and lower blood pressure, making physical activity more taxing and potentially harmful.

4. Preserves Cognitive Function: Hydration is essential for maintaining focus, reaction time, and decision-making—all important during outdoor sports and other activities.

5. Prevents Muscle Cramps: Electrolyte imbalances due to dehydration can cause painful muscle cramps, especially in hot weather.

6. Aids Recovery: Proper hydration supports faster recovery by helping with nutrient transport, joint lubrication, and toxin removal.

Practical Tips:

• Drink water regularly, not just when you're thirsty. Carry a reusable water bottle and refill it regularly. Infuse water with fruits or herbs (cucumber + mint = refreshing!).
• During intense or prolonged activity, especially in heat, consider electrolyte-rich drinks and appropriate supplements from Invite Health (see VitaTips below).
• Monitor urine color—light yellow indicates good hydration.
• Eat hydrating foods like watermelon, oranges, berries, cucumbers, and celery.
• Avoid sugary drinks and too much caffeine, which can dehydrate you.

Longer days shouldn’t mean less sleep. Quality rest is vital for recovery, mood, immune function and performance.

Tips for Better Summer Sleep:

• Dim lights early: Signal to your body that it’s time to wind down by using warm, dim lighting 1–2 hours before bed.

• Keep your bedroom cool, dark and as silent as possible: Use blackout curtains, eye masks or even ear plugs.

• Sleep low and cooler: Hot air rises, so try sleeping on a lower floor or even on the floor temporarily in hot conditions. Consider substituting a mattress with an electric cooling feature.

• Limit Screen Use: Screens generate heat and blue light, both of which can interfere with sleep.

• Stay hydrated—but not too much: Drink enough water throughout the day but avoid large amounts right before bed to minimize nighttime bathroom trips.

• Limit caffeine and alcohol: Both cannot only dehydrate you but can also disrupt your natural sleep cycle.

• Stay consistent: If possible, go to bed and wake up at the same time every day, even on weekends since this will allow your body to more naturally adjust to and accept rest.

• Avoid late workouts: Evening exercise raises body temperature—opt for morning or early afternoon sessions instead but you must balance this with your personal schedule since getting your exercise in often requires time flexibility.

• Try a calming bedtime routine: Reading, meditation, or herbal tea (but not too much of it) may be quite helpful.

Summer produce is packed with nutrients to fuel your active days. Focus on colorful, whole foods and balanced meals. Organic choices are less toxic, improving the quality of what you ingest.

Summer Superfoods:

• Berries: Rich in antioxidants
• Tomatoes: High in lycopene, great for skin health
• Leafy Greens: Support hydration and digestion
• Grilled Fish or Lean Proteins: Light, yet satisfying

Mindfulness: Stay Present, Stay Cool

1. Mindfulness helps calm the mind and body, which is especially useful when heat and/or a busy schedule makes you feel overwhelmed or scattered.
Tips:
• 5-Minute Morning Check-In: Start your day by pausing to notice how you feel-physically and emotionally and to plan your day.
• Use Summer Scenery: Take mindful walks. Pay attention to the outdoors, the scenery, its colors, smells, and sounds around you (e.g., architecture, trees, flowers, birds).
• Breathing for Stress Relief: When feeling tense, try this breathing technique; inhale for 4 seconds, hold for 4, exhale for 4, and repeat a few times to begin with. You can add to this incrementally until you reach a dozen or more times, depending upon how this makes you feel. Stop immediately should you experience dizziness.

2. Managing Irritability: Heat and Mood Are Linked
Tips:
• Heat can increase cortisol (the stress hormone): This may lead to shorter tempers and fatigue, making it easier to get annoyed and even irritated.
• UCool Down Before Reacting: If you're feeling agitated, literally cool your body—splash cold water on your wrists, neck and/or face.
• Plan Around the Heat: Do mentally or emotionally taxing tasks during cooler hours (morning/evening) and in cooler rooms, when indoors.
• Lower Pressure: Reduce over-scheduling; feeling “too busy” in summer adds unnecessary stress.

3. Finding Joy: Savor Simple Summer Moments
Tips:
• Joy doesn’t require big vacations: Small, intentional experiences can provide deep fulfillment.
• Create a Summer Joy List: Jot down 5–10 simple activities that make you happy (e.g., reading outside, making iced tea, stargazing, listening to calming music).
• Unplug Occasionally: Take regular breaks from screens and social media to be more present.
• Celebrate the Season: Embrace small rituals—sunset watching, beach picnics, or seasonal music that remind you of what makes summer special.

Do your eyes often feel dry, appear red or itchy? You’re not alone and there are many possible reasons why. Let’s take a closer look at some common lifestyle and health factors that could be contributing to your symptoms:

• Screen Time & Blue Light Exposure
Are you spending hours in front of digital screens, computers, tablets, smartphones, or even the TV? Prolonged exposure to blue light can strain your eyes and reduce blinking, leading to dryness.

• Environmental Irritants
Summer activities like backyard barbecues, campfires, fire pits, and fireworks can expose your eyes to smoke and heat, both of which can cause irritation.

• Sun, Wind & Heat
Spending time outdoors without proper protection from the sun’s UV rays or from wind and high temperatures, can leave your eyes feeling parched and uncomfortable.

• Underlying Health Conditions
Certain medical conditions, including autoimmune diseases like Sjögren’s Syndrome, diabetes, thyroid disorders, or a vitamin A deficiency, can all affect tear production and eye health.

• Allergies
Seasonal allergies, such as pollen sensitivity, are a common cause of red, itchy eyes.

• Medications & Hormonal Changes
Are you taking medications like antihistamines, antidepressants, or beta-blockers? These can contribute to dry eyes. It is advisable to discuss these with your personal health care provider for possible dosage changes and/or substitutions. Hormonal changes during pregnancy, menopause, or other life stages can also have an impact.

• Aging
If you're over the age of 50, natural aging may be playing a role, as tear production tends to decrease over time.

• Contact Lens Use
Contact lenses can sometimes interfere with tear film and lead to dryness, especially with extended wear.

• History of Eye Surgery
If you’ve had refractive surgery, such as LASIK or PRK, or other eye surgery, dry eyes can be a common side effect, even years after the procedure.

If one or more of the above relates to you, it may be time to talk to your eye care provider about “dry eyes”. “Dry eyes” can be more than just a nuisance, it can affect your comfort, vision, and overall eye health. Don’t despair, fortunately, there are many treatment options available to help you see and feel your very best.

To Summarize: Taking care of your eyes is of critical ongoing importance especially during more extreme UV conditions. Here is a curated selection of our top-quality, supplements, designed to deliver exceptional nutritional support for your eyes: