When summer is in full bloom, the days are long, and summer vacations begin, many of us probably have a little more free 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 the challenges of spring. 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.
That’s why I, together with our other skin and nutrition experts, have written down a list of 5 tips on interesting routines to try.
1. The Wim Hof Method
Wim Hof, known as “the Iceman,” highlights great health benefits from deep breathing and exposing the body to cold combined with meditation and exercise.
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 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
- Exhale and then hold your breath 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 cross-legged and take 30 deep breaths as described above.
- Exhale, 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.
- 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 spreading 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 hold your breath for 2 minutes. Wim Hof has a great app that is free to download. It includes a handy timer for the breathing exercise and you can track your progress. Note that there are other features in the app that cost.
2. DIY Body Scrub
In summer, the skin easily becomes dry and flaky from saltwater 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 exfoliates, 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 out in the bathroom so you are reminded to scrub yourself 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 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 out waste products from the body.
There are periods when I use it more or less, but if I can get in 15 minutes a day, I always notice that both my mood and energy level improve.
So now I have decided that every morning, before I take on anything else (except possibly a glass of lemon water), I bounce for 15 minutes while listening to some beautiful music or an 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 trampoline, I can (besides warmly recommending you get one ;-)) suggest a similar idea that requires no equipment at all.
It is fitness guru Max Shank who developed what he calls the "5-minute-flow," which basically 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.
- Hydration at the cellular level.
- Support for the body's cleansing organs (liver, kidneys & digestive system).
I currently have two versions of this drink that I alternate between. Both are based on the same idea: freshly pressed and living nutrition directly from fruits and vegetables 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 extra good effect if I drink them before eating anything else that day. Usually, I wait about an hour afterward before having breakfast.
Variant 1: Red Summer Dream
Ingredients:
- ½ watermelon
- 1 handful of frozen raspberries
- Juice from ½ grapefruit (or lemon)
- Fresh mint or lemon balm if you have it available
How to make:
Cut the melon (without skin) into pieces and put everything in a blender. Blend until you get a smooth and nice drink.
Tip: Feel free to store the melon in the fridge overnight for an extra cool drink. You can also make it colder by adding a few 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 and strain out the fibers with a nut milk bag). Serve immediately!
5. The sun’s healing rays
Something that is easily forgotten in all the talk about sunscreen and the risks of burning is that the sun’s rays, besides being very relaxing and enjoyable, carry a lot of health benefits.
By now, most people know 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 a day. When we get our vitamin D this way, we also don’t have to worry about getting too much because the body regulates its production as needed.
Relaxing for a while in the warmth of the sun also provides several other health benefits that may not be 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, a university lecturer in dermatology, and his colleagues argue 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
In addition to 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. Other studies 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 sun exposure increases levels of natural antidepressant substances in the brain. This is because sunny days cause the brain to produce more serotonin, a neurotransmitter that boosts 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 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 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 cabinet at home. Since in Sweden we only have the opportunity to truly benefit from the sun's healing properties for 3-4 months a year, I at least plan to take in as much "Vitamin S" as I can.
