18 Healthy Ways to Prepare Your Body for Summer

Updated: Mar. 30, 2022

Did winter leave you feeling sluggish and unmotivated about your health? Refresh and reset your body for the warmer months with these easy tips.

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Schedule your checkups

It’s never too late to take control of your health, and that includes making sure you hit all your critical medical screenings and exams. “You don’t have to wait until you’re sick to see your doctor. I recommend preventative care visits with a primary care doctor each year, and it’s important to schedule them out rather than waiting until the last minute,” says Qandeel Soomro, MD, an internist at Medical Offices of Manhattan in New York City. Most health insurance companies should fully cover several preventative health services (meaning no out-of-pocket costs) that are critical to women’s health and well being, including an annual physical, mammography, cervical cancer screening, contraception, testing for infections, breastfeeding services and supplies, and osteoporosis screening. To make the most of your time with your doctor, avoid these 10 things you should never do before your appointment.

Covered woman with protruding hands out of blanket. Female hands on white sheet, woman under gray blanket. Frozen woman hiding under gray blanket

Adopt a sleep ritual

Spring and summer’s longer days are generally a plus, but they can make it harder to fall asleep, especially for those who have an earlier bedtime. If you have trouble unwinding, try diffusing a calming essential oil or dabbing a drop of a specially formulated sleep blend such as Ravenscroft Escentials Good Nite Aroma Body Drops under your nose just before bed. Studies show that the scent of lavender can decrease heart rate and blood pressure to put you in a more relaxed state and may even help you sleep deeper.

Young woman exfoliating her skin with soap

Give winter skin the brush off

Dry air and cold temperatures can turn skin into an itchy, flaky mess. Get it summer-ready by exfoliating. “Exfoliation is the first key step to rejuvenating your skin and achieving a satiny smooth look post-winter,” says Andrew Ordon, MD, plastic surgeon and co-host of The Doctors. “I recommend taking a warm bath or shower and using a product like Crepe Erase Exfoliating Body Polish, which uses rice bran wax and lactic acid to gently buff away dead skin cells.” Here are 9 more smart skin habits dermatologists start every spring.

Young man spraying mosquito / insect repellent in the forrest, insect protection
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Protect yourself from summer pests

The number of cases of vector-borne diseases—those spread by mosquitoes, ticks, and fleas—more than tripled between 2004 and 2016, according to a new report from the U.S. Centers for Disease Control and Prevention. Keep skeeters at bay by wearing long sleeves and pants whenever possible or applying a repellent with DEET. If you prefer a more holistic approach, try simply swatting those buggers away: New research out of the University of Washington found that mosquitoes learn to associate a particular odor with an unpleasant sensation, like being swatted—as a result, they avoid that scent from thereon out, much like they do with the repellent DEET.

Portrait of an african american woman eating pizza at outdoor restaurant

Practice mindful eating

Spruce up your eating habits by tackling one common bad habit: mindless eating. Studies suggest being mindful while you dine may help you eat less and even lose weight. “A lot of us are guilty of eating while we’re at our desks, watching TV, or just bored, so we’re not really paying attention to what we’re putting in our bodies or how much we’re consuming,” says Joyce Faraj, PhD, RDN, a nutritionist at Mountainside Treatment Center in Canaan, Connecticut. Try to only eat when you’re hungry; focus on the colors, smells, flavors, and textures of what you’re noshing on; and take a break when you feel satisfied—it takes around 20 minutes for your stomach to send the signal to your brain that you’re full, she says.

lady wearing wedges

Choose the right shoes

Summer footwear is among the worst for your feet, but many people are still likely to sacrifice comfort for fashion. Silvia Arroyo, DPM, a Kaiser Permanente foot and ankle specialist in Baldwin Park, California, says it’s important to know which is the better of two evils. When choosing between loafers and flats, go with a rubber-soled loafer, which can provide some arch support and better absorb shock from walking on the pavement, preventing bunions, blisters, and pain. If you’re torn between heels and wedges, go with a wider wedge that’s not too tall; this reduces the pressure high heels put on your feet, back, and joints. And between slip on slides and flip-flops, flip-flops with a thicker sole are the winner—they’ll provide a bit of arch support, which the flat-as-a-pancake varieties won’t. Find out how to prevent and fix common summer foot problems.

Hygiene. Cleaning Hands. Washing hands with soap

Suds up your hands

There’s nothing worse than getting that dreaded “changing of the seasons” cold. Protect yourself by being especially vigilant about hand washing—scrub all surfaces with soap and water for at least 20 seconds after using the bathroom or being in public. Avoid touching your face, especially the nose and mouth, as this provides germs easy access to get inside. And if using hand sanitizer, Charles “Dr. Germ” Gerba, MD, microbiologist and professor at the University of Arizona, recommends Zoono, which he says promises to protect your hands from germs for up to 24 hours after applying.

Scent sticks aromatic in jar on table

Power up your yoga routine

Boost your yoga time by incorporating a mind-clearing scent into the mix. “A blend of sandalwood, frankincense, and myrrh is used by yoga practitioners for quieting the mind chatter,” says Ginger Ravenscroft, aromatherapy expert and founder of Ravenscroft Escentials in Grants Pass, Oregon. Yoga has been shown to reduce blood pressure and protect against or ease chronic pain, and a new study by University of Connecticut researchers suggests it may help post-menopausal women maintain muscle mass.

Olives and olive oil on a wooden table, bread with olives and olive oil
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Evaluate your pantry

Many pantry staples such as bread, cereal, and condiments like ketchup and pre-made salad dressing can hide a sneaky load of sodium, sugar, and preservatives. Choose condiments that say “low sodium” or “no sugar added” on the label (even Heinz now offers a “no sugar added” ketchup) and make your own dressing by whisking together olive oil, vinegar, or lemon juice, and a pinch of salt and pepper. Opt for a cleaner loaf of bread, such as those made by La Brea Bakery, which also offers gluten-free varieties. Don’t miss these 15 other ways to spring clean your diet.

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Refresh your workout

If you lapsed on your exercise routine for a few months, be sure to ease back in to avoid injuring yourself. “Warm up and don’t go fast and furious right out of the gate,” says Jimmy McKay, PT, DPT, a physical therapist and director of communications at FOX Rehabilitation in Cherry Hill, New Jersey. “Take the first ten minutes of any workout to start moderately, which means you’re able to have a conversation while moving. Then, ramp up to a point where your breathing is labored and you can only get a few words out before taking another breath.”

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Set a social media curfew

Social platforms can be a great way to keep up with friends, family, and the news—but too much digital time can take a toll on your mental and emotional health, says Steve Levine, MD, a board-certified psychiatrist and founder and CEO of Actify Neurotherapies. That’s especially true during the summer, when you may start to feel envious of all those gorgeous vacation pics. In fact, one study by University of Pittsburgh School of Medicine found that the more time young adults spent on social media, the more likely they were to be depressed. Cut back by packing your schedule with social engagements, exercise time, and picking up a new hobby.

Woman looking in the bathroom mirror and using dental floss to clean her teeth. Reflection of woman in bathroom mirror while brushing teeth in morning.
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Take a look at your personal care routine

Winter makes it easy to lapse on everyday habits such as daily flossing or sun protection. Reset your routine by applying sunscreen of at least SPF 30 every morning and committing to brushing twice a day and flossing once daily.

Fresh mixed green salad
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Embrace plant-based eating

You don’t need to become a strict vegan to reap the benefits of a plant-based diet, which include getting your necessary doses of vital nutrients such as fiber, protein, vitamins, minerals, and inflammation-blasting antioxidants. Designate one day a week as “meat-free” and pile your plate with fruits and veggies, whole grains, and plant-based proteins such as beans or legumes, tempeh, or meat-alternatives that actually taste and feel like meat, such as Field Roast. Summer is the perfect time to serve up a giant salad for dinner or experiment with cold, vegetable soups like gazpacho.

Fresh Strawberry cocktail

Sip skinnier cocktails

Alcohol is a sneaky source of calories, but there are ways to more smartly imbibe. Try a cleaner wine such as FitVine, which makes vino that’s lower in calories, carbs, and sulfites than other varieties.

Housewife's Hand Cleaning Sofa With Vacuum Cleaner At Home

Tackle your chores

Spring cleaning your home will help you spring clean your body. That’s because toxins can hide everywhere from your dust to your kitchen cabinets. Look out for these 11 ways your house may be making you sick.

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Try a meal delivery service

Meal prep is a good way to ensure you stay on a healthy track all week. But let’s face it—it’s hard to find the time to do so every single week, especially when your active kids are out of school for the summer or you’re packing for vacation. Don’t be afraid to try out a meal delivery service for those hectic times. Look for ones that cater to your dietary needs; Green Chef offers vegan, Paleo, Keto, and gluten-free options, while Sun Basket has heart-healthy and diabetes-friendly choices (plus plenty of others!).

Close-up Of A Man Hands Holding Steering Wheel While Driving Car

Clean up your commute

If you feel like your commute is putting a damper on your health, freshen it up. Take a different route to work—even if it’s slightly longer, the extra time will allow you to reflect or listen to a podcast as you prepare to face the day. If possible, consider biking to work or the train station. Don’t worry about getting too sweaty; there are now electric bikes, like Trek Bikes, that allow you to peddle faster and with less effort to cover more ground.

Lentils and spoon in a wooden bowl close up on an old table.

Snack smarter

Ditch the potato chips and reach for ones made of lentils or quinoa, which deliver a bit of protein, fiber, and other nutrients while you snack (Simply 7 or Lundberg Family Farms are clean options.) If popcorn is your thing, try a lighter variety such as Angie’s Boomchickapop—the sea salt flavor is just 35 calories a cup!