When summer is in full bloom, the days are long and summer vacations are starting, many of us probably have a bit more time than usual.
Sometimes it can be nice not to use that time for anything at all, but just let the body and mind recover from spring's challenges. But it can also be a fantastic opportunity to try new things that support your well-being and lay the foundation for health for many years to come.
Therefore, I have, together with our other skin and nutrition experts, written down a list of 5 tips for interesting routines to test.
1. The Wim Hof Method
Wim Hof, known as the "Ice Man," highlights great health benefits through deep breathing and exposing the body to cold in combination with meditation and training.
I started with his meditative breathing exercises, push-ups, and then cold showers every morning. It only took a few days before I noticed how much stronger, calmer, and more focused I became.
Breathing Exercises:
Breathe in forcefully through the nose and out through the mouth. Deep, circular breaths without pauses. You can see how Wim Hof breathes to get a better understanding of the technique. Lie down, close your eyes, and focus on breathing all the way down to your stomach and expanding your chest.
Take 30-40 breaths
Exhale and then hold your breath for as long as you can.
Take a deep breath and hold it for 15 seconds.
Exhale and repeat for a total of 3 cycles.
Push-ups:
Sit up with your legs crossed and do the above 30 deep breaths.
Exhale, then hold your breath and do as many push-ups as you can manage.
Sit up and take a deep breath. Hold your breath for 15 seconds.
Exhale. 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 through your body.
My best tip is to write down your progress. Don't be surprised if you can triple the number of push-ups in 1-2 weeks or if you can hold your breath for 2 minutes. Wim Hof has a great app that's free to download. There you'll find a convenient timer for the breathing exercises and you can keep statistics on your progress. Note that there are other features in the app that cost money.
2. DIY Body Scrub
During summer, skin easily becomes dry and flaky from salt baths and sun. If you don't have a body scrub at home, you can very easily make your own with ingredients you already have in the kitchen.
Mix something that scrubs, such as:
-Coffee grounds
-Sugar
-Salt
with any oil such as: Olive oil, Coconut oil, or Sesame oil
The tip is to find a clean and nice jar to store the scrub in. Keep the jar visible in the 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 your hands also stay smooth and soft.
3. Morning Exercise: 15-minute Bounce
One of my absolute favorite things in our home is the Bellicon rebounder. Jumping on it is both uplifting and relaxing at the same time. It increases circulation, provides a gentle massage to all internal organs, and helps the lymphatic system pump waste products out of the system.
It varies in periods how much I use it, but if I can get in 15 minutes a day, I always notice that both my mood and energy level become higher.
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 some beautiful music or inspiring lecture.Just this little 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 rebounder, 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 the "5-minute-flow," which in short involves moving continuously for 5 minutes every morning. He has loads of tips and ideas for movement patterns that are completely free.
4. The Summer Drink
After my morning exercise, I drink a summer drink that serves three functions:
Life enjoyment.
Rehydration at the cellular level.
Support for the body's cleansing organs (liver, kidneys & digestive system).
I currently have two variants of this drink that I alternate between. Both are built on the same idea: fresh-pressed and living nutrition directly from fruits and vegetables that are used in natural medicine for precisely these purposes.
Of course, you can serve these drinks – or variations of them – at any time of day. But I find that they have an extra good effect if I drink them before I've eaten anything else that day. Usually, I 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 (alternatively lemon)
Fresh mint or lemon balm if you have it available
How to make it:
Cut the watermelon (without skin) into pieces and put everything in a blender. Blend until you get a smooth and fine drink.
💡 Tip: Store the watermelon in the refrigerator overnight for an extra refreshing drink. You can also make it colder by adding a few ice cubes.
Variant 2: Green Delight
Per serving:
½ bunch of celery
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 in all the talk about sunscreen and the risks of getting burned is that the sun's rays, beyond being something very relaxing and enjoyable, carry with them a wealth of health benefits.
Most people are aware by now 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 naturally 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 blood vessels as soon as sunlight touches the skin. Therefore, Richard Weller, university lecturer in dermatology, and his colleagues believe that sun exposure 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 to 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 sun increases levels of natural antidepressant substances in the brain. This is 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, gives the body a signal to switch to producing hormones and neurotransmitters to keep us awake and alert. When it gets dark, 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 our natural circadian rhythm.
The list could be made much longer, but one thing is clear: If this were a pill we could take, everyone would have it in their medicine cabinet at home. Since we in Sweden only have the opportunity to truly take advantage of the sun's healing properties for 3-4 months per year, I at least intend to take in as much "Vitamin S" as I have the opportunity to.
