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Summer is a time of joy, relaxation, and rejuvenation. It's the season where the sun kisses your skin, the waves beckon you to the shore, and life feels a little lighter. Did you know that these summer pleasures can also play a pivotal role in your journey toward hormonal balance and fertility? Let’s dive into how you can harmonize the joys of summer with functional medicine to enhance your health.

Embrace the Sunshine
Sunshine is more than just a mood booster; it's a vital source of Vitamin D. This nutrient is crucial for hormonal regulation and reproductive health. Aim to spend 15-30 minutes in the sun daily without sunscreen, to maximize your Vitamin D levels. Set a timer and take a walk in the middle of the day without sunglasses; (wear a cute hat to shade your face and you’ll still get the benefits). We have serotonin receptors in our eyes, and this walk can help you keep cortisol – the stress hormone- at bay. Serotonin is a powerful antioxidant, and the precursor to melatonin which we rely on to get to sleep and stay asleep. Of course, always be mindful of the time spent in direct sunlight to avoid overexposure, ie. balance is key.

Nourish Your Body with Seasonal Foods
Summer brings a bounty of fresh, nutrient-dense foods so get out to those amazing farmer’s markets, and bring home all the beautiful and colorful foods. Try some fruits and veggies you’ve never tried; heck, you can even let your kiddos pick out their favorite colored foods! Incorporate plenty of dark, leafy greens, berries, and omega-3 rich foods like wild-caught salmon and raw nuts and seeds into your diet. These foods are packed with antioxidants, vitamins, and minerals that are essential for maintaining a healthy endocrine system.

Stay Hydrated
Hydration is key to overall health and hormonal balance. I cannot stress this enough. Still, filtered tap water is best. Fill up those stainless steel or glass water bottles; get a couple cute water bottle stickers to hang in style! During the hot summer months, it’s crucial to drink plenty of water. Proper hydration supports cellular functions and helps in the detoxification processes that are vital for hormone regulation. Keep in mind you need to drink half your body weight of still water in ounces to stay properly hydrated. Those cans of sparkling waters do not count toward your daily intake; did you know they are actually acidic! Consider infusing your water with slices of cucumber, lemon, or berries for a refreshing and yummy twist. You could even add some electrolytes to help absorb that H2O.

Engage in Outdoor Activities
Physical activity is a cornerstone of functional medicine and overall well-being. Summer offers the perfect opportunity to engage in outdoor activities like swimming, hiking, and yoga on the beach. These activities not only enhance physical strength but also reduce those cortisol levels, which is crucial for hormonal health and fertility. When you’re hiking, look out over the horizon at extended distances, which keeps your mind sharp!

Sleep Well
Longer days and shorter nights can sometimes disrupt our sleep patterns. Ensure you maintain a consistent sleep schedule, aiming for 7-9 hours of quality sleep each night. Keeping active this summer will help your sleep, as well as the mid-day walks without sunglasses. These will help regulate your natural circadian rhythm. Good sleep is vital for the production and regulation of hormones. Create a cool, dark, and comfortable sleeping environment, free of light and electronics to enhance your sleep quality during the warmer months. I like to put my phone away and turn off all screens 2-3 hour before bedtime to reduce the intake of blue light, which reduces your natural melatonin production.

Connect with Nature
Nature has a profound impact on our mental and physical health. Spend time in green spaces, whether it’s a park, a forest, or the beach. Nature walks can improve mood, reduce stress and anxiety, and promote a sense of well-being. This is one of the rare cases where it’s GOOD to soak up those “negative” ions we get from those fantastic nature spots we are so lucky to enjoy in Marin.

Check ins with a Functional Medicine Practitioner
Regular check-ins with a functional medicine practitioner can help rebalance your hormone health and chronic illness in a way that you will get well and stay well. Think of it like getting a Master’s degree in your health! Personalized advice on your health, using natural methods such as nutrition, food as medicine, herbs and supplements, and lifestyle adjustments will optimize your overall health. Summer is a season of possibilities and joy. By aligning your lifestyle with the principles of functional medicine, you can enhance your hormonal balance and support your wellness journey. 

Embrace the sunshine, nourish your body with seasonal foods, stay hydrated, engage in outdoor activities, manage stress, prioritize sleep, and connect with nature. Let this summer be a time of growth, health, and happiness, and let the season’s natural rhythms guide you towards optimal health and wellness.