When summer is in full bloom, days are long and summer vacations begin, many of us have a little more time on our hands than usual.
Sometimes it's nice not to use that time for anything at all, but instead just let your body and mind recover from spring's challenges. But it can also be a fantastic opportunity to try new things that support your wellbeing and lay the foundation for health for many years to come. That's why I, together with our other skin and nutrition experts, have written down a list of 5 tips for interesting routines to try.
1. The Wim Hof Method
Wim Hof, known as the "Ice Man," highlights significant health benefits from deep breathing and exposing the body to cold in combination with meditation and exercise. I started with his meditative breathing exercises, push-ups, and then cold showers every morning. It only took a day or so before I noticed how much stronger, calmer, and more focused I became.
Breathing exercises:
Breathe in forcefully through your nose and out through your mouth. Deep, circular breaths without pauses. (Feel free to watch how Wim Hof breathes on YouTube). Lie down, close your eyes, and focus on breathing all the way down to your stomach and expanding your chest.
Take 30-40 breaths
Breathe out and then hold your breath for as long as you can
Take a deep breath and hold it for 15 seconds
Breathe out and repeat for a total of 3 cycles
Push-ups:
Sit up with your legs crossed and do the 30 deep breaths described above
Breathe out, then hold your breath and do as many push-ups as you can
Sit up and take a deep breath. Hold your breath for 15 seconds.
Breathe out. Done!
Cold shower:
Turn the tap to the coldest possible setting.
Shower every morning for 2 minutes. Start with 15 seconds and gradually increase.
Enjoy the warmth and joy that spreads throughout your body. My best tip is to record your progress. Don't be surprised if you can triple the number of push-ups in 1-2 weeks or if you manage to hold your breath for 2 minutes. Wim Hof has a good app that's free to download. It has a convenient timer for the breathing exercise and you can track statistics on your progress. Note that there are other features in the app that cost money.
2. DIY Body Scrub
In summer, skin easily becomes dry and flaky from salt water and sun exposure. If you don't have a body scrub at home, you can easily make one with ingredients you already have in your kitchen.
Mix something that scrubs, such as:
-Used coffee grounds
-Sugar
-Salt
with any oil of your choice such as:
Olive oil
Coconut oil
Sesame oil
The tip is to find a clean and nice jar to store the scrub in. Keep the jar visible in your bathroom so you'll be reminded to scrub regularly, 1-2 times a week. Another tip is to place the jar near the sink, so that your hands also stay soft and smooth.
3. Morning Exercise: The 15-Minute Bounce
One of my absolutely favorite things in our home is the Bellicon mini trampoline. Jumping on it is both uplifting and relaxing at the same time. It increases circulation, gives a gentle massage to all internal organs and helps the lymphatic system pump waste products out of the body. It varies how much I use it, but if I can fit in 15 minutes a day, I always notice that both my mood and energy levels improve. So now I've decided that every morning, before I tackle anything else (except possibly a glass of lemon water), I'll bounce for 15 minutes while listening to beautiful music or an inspiring talk.Just this small habit has made me look forward to getting up in the morning and feel generally happier and lighter. If you don't have access to a mini trampoline, I can (besides warmly recommending that you get one ;-)) suggest a similar idea that doesn't require any equipment at all. It's fitness guru Max Shank who developed what he calls "5-minute-flow", which in short involves moving continuously for 5 minutes every morning. He has lots of tips and ideas for movement patterns (completely free).
4. The Summer Drink
After my morning exercise, I drink a summer drink that serves three functions:
Enjoyment of life.
Rehydration at the cellular level.
Support for the body's cleansing organs (liver, kidneys & digestive system). I currently have two variations of this drink that I alternate between. Both are based on the same idea: freshly pressed and living nutrition directly from fruits and vegetables that are used in natural medicine for these exact purposes. Of course, you can serve these drinks – or variations of them – at any time of day. But I find they have an especially good effect if I drink them before I've eaten anything else that day. I usually wait about an hour afterward before eating breakfast.
Variant 1: Red Summer Dream
Ingredients:
½ Watermelon
1 handful of frozen raspberries
Juice from ½ grapefruit (or lemon as an alternative)
Fresh mint or lemon balm if available
Instructions:
Cut the melon (without the rind) into pieces and put everything in a blender. Blend until you get a smooth and nice drink.
?Tip: Keep the melon in the refrigerator overnight for an extra cool drink. You can also make it colder by adding some ice cubes.
Variant 2: Green Delight
Per serving:
½ bunch of celery stalks
½ cucumber or fennel bulb
1 apple
1 lemon or lime
1 small piece of ginger
Cut everything into pieces and run through a juicer (alternatively blend in a mixer and strain out the fibers with a nut milk bag). Serve immediately!
5. The Sun's Healing Rays
Something that's easily forgotten amid all the talk about sunscreen and the risks of sunburn is that the sun's rays, besides being very relaxing and enjoyable, carry many health benefits. Most people are by now aware of the importance of having good levels of vitamin D in the blood, and that the best (and cheapest) way to get it is by exposing as much of our skin as possible to the sun for 15-20 minutes per day. When we get our vitamin D this way, we don't need to worry about getting too much since the body regulates its production according to need. Relaxing for a while in the sun's warmth also provides several other health effects that may not be as obvious to everyone. Here are some of them:
It Lowers Blood Pressure
A study from the University of Edinburgh has shown that nitric oxide, which helps lower blood pressure, is released into the bloodstream as soon as sunlight touches the skin. That's why Richard Weller, university lecturer in dermatology, and his colleagues believe that exposure to sun can not only improve health but also extend life (since lower blood pressure reduces the risk of heart attacks and strokes).
Strengthens Brain Function
Besides promoting bone health and regulating vital calcium levels, researchers have now linked vitamin D with a number of functions throughout the body, including brain function. A study led by David Llewellyn from the University of Cambridge found that cognitive function decreased the lower a person's vitamin D levels were. In other studies, researchers have found that sunlight can help stimulate the growth of nerve cells in the part of the brain where we form, organize, and store memories.
Improves Mood
Moderate exposure to sunlight increases levels of natural antidepressant substances in the brain. This happens because on sunny days, the brain produces more serotonin, a neurotransmitter that elevates our mood.
Improves Sleep Quality
Natural light, especially early in the day, signals the body to switch to producing hormones and neurotransmitters that keep us awake and alert. When darkness falls, a new signal is sent to the brain to produce melatonin which helps us sleep deeply. By exposing ourselves to sunlight during the day, we support the natural circadian rhythm. The list could be much longer, but one thing is clear: If this were a pill we could take, everyone would have it in their medicine cabinet. Since in Sweden we only have the opportunity to really take advantage of the sun's healing properties for 3-4 months per year, I at least plan to get as much "Vitamin S" as possible.
