I love the summer! Actually, I love the seasons, but summer is my favourite. It's not really about the heat, it's more the extra daylight hours, the increased activity levels, the relaxed vibes, my teens are home (sort of) and when I take my vacation time. Here are some important things to know about summertime health, plus some recipes at the bottom.
1. How to cope with poor air quality?
This spring and summer we have had some days of haze that impacted breathing. We also saw a lot of bronchitis in June, which could be tied in with the extra pressure on the lungs from poor air quality. From back in 2023, here's some great tips on supporting lung health. I've had good success with improving residual chest infection and post viral symptoms as well, so if you were one of the people who needs help with recovery you should book in to see me.
2. I've heard that conventional sunscreen is 'bad for you', what can I use instead?
Several reports have come out over the last number of years linking chemical ingredients like oxybenzone, phthalates, parabens, and benzophenone to cancer and endocrine disruption. The hormone interference can even be linked to infertility of both humans and exposed wildlife. There are many options on the market that provide physical barrier protection from the sun (e.g. Think, Green Beaver). My preference is for zinc oxide based, but these do require regular application and can leave a white colour behind. Using coconut oil on your skin has an SPF of about 4 or 5, which might not be enough for some people.
I do not recommend complete sun avoidance (if you've been in recently, you've seen my tan), but you can lessen time spent in direct sunlight during peak hours if you are sensitive. Also keep in mind that eating foods rich in antioxidants, polyphenols, and healthy oils (not seed oils), can help limit burning. You can read more about my thoughts on this here.
2. I've been hearing of a lot of people getting tick bites...
Yes, tick bites are getting more common, even in urban backyards. I've been discussing this with practitioners that work exclusively in the Lyme and chronic infections world, and their consensus is that there's no such thing as a 'clean tick'. I've used Geneticks before and liked their testing service. Read more about Ticks here. The good news is that Lyme is finally becoming recognized in the mainstream medical community, even if diagnosis still isn't great in Ontario.
Luckily, the mosquitoes haven't been quite as numerous this year. Conventional bug sprays could be harmful to your microbiome, hormones, and beneficial insects. I suggest covering up exposed skin especially walking in long grass. People have reported various success with different essential oils like: lemon eucalyptus, geranium, thyme, cedarwood, and lavender for bug repellant. You might have to play around with them to see what works for you.
3. How does my nourishment and hydration change for the summer?
As fresh produce becomes available we tend to naturally shift towards eating raw fruits and vegetables, and possibly more barbecues or smoothies. We are continuing our garden at home this year and hope to have fresh veggies all summer. The raspberries are ready and delicious! Take advantage of local and flavourful seasonal items like peaches, cherries, peas and zucchini as they become available. With respect to Traditional Chinese Medicine, we can tolerate raw foods in the summertime, but require more cooked foods in the winter. This is the ideal season to enjoy salads!
Getting enough water to replace what we lose in sweat is key at this time of year. Consider adding electrolytes to your water for added absorption (getting water into the cells). Plain sea salt works, or for added punch I do like both LMNT and Re-Lyte powders. My husband has a new obsession with Northern Hydration drinks from Caledon Hills Brewery, especially during this heatwave (I have no affiliation with any of these companies). Another tip is to make an herbal tea, allow it to cool, and drink it as an iced beverage - nettle, rooibos and green teas work well for this. You can also do juicy fruits, celery and smoothies for extra hydration. Some of our summer indulgences, like alcoholic drinks and sugary snacks, are dehydrating to the body and we need to be mindful of our water balance.
Here's a guide:
Body Weight in pounds divided by 2 is the number of ounces of water you roughly need
eg. 150 lbs / 2 = 75 ounces (2.2 litres) water
3. Summer self-care
For many, summer can be a time for vacation, but the extra daylight can make it easy to stay up later and get up earlier. Keep in mind you still need time for recovery, or else you may find your fun-filled summer catching up with you by September. With all of the extra battery charge we get from the sun, this is a good time to increase your activity levels and take advantage of evening walks. Morning sun is also a great way to set your cortisol awakening response, part of your circadian rhythm. The added fire we have at this time of year can give us great momentum to ignite some new health habits. Also, summertime is often a wonderful chance to nourish your nervous system, taking advantage of some acupuncture to find some serenity.
4. Do I still need to take my supplements?
Some people opt for supplement breaks in the summer. For example, you might not need immune support in July like you do in November. Your adrenals might be less taxed on vacation (or more stressed, depending on where you go and who you are with! haha). Your liver could use some extra help breaking down alcohol and barbecued foods. Your digestion might benefit from some assistance with ice cream and bread. Clearly, it's all very individual. This is why I recommend that you book seasonal check-ins to modify your plans to suit your needs - book here.
I used to suggest taking a break from Vitamin D supplementation in the summer, however, more and more I'm finding that some people still do not get enough sunlight June through August. Also, I've recently learned that a low dose of Vitamin D can be helpful for shielding the kidneys from EMFs, an extra bonus.
You can call or email us anytime for a quick refill pickup, or else use the link to my dispensary for online orders & delivery.
5. Are you available for appointments this summer?
Yes, I am! I do have some vacation time at beginning of August and some sporadic family commitments, but I will be available to help you with your health goals. Book online or give us a call to set up your appointment times. We can even even chat on the phone or by video to work with your summer schedule or location.
Delicious Food
To me, the most delicious food is nourishing, fresh, and flavourful. The best thing about these whole foods recipes is that you can easily swap out ingredients and they still turn out beautifully (e.g. change cilantro to parsley, or cod to salmon). Enjoy!
Beverages Food
See you soon,
Dr Christa
Book Appointment
This article is intended for information purposes only and does not replace medical advice.
1. How to cope with poor air quality?
This spring and summer we have had some days of haze that impacted breathing. We also saw a lot of bronchitis in June, which could be tied in with the extra pressure on the lungs from poor air quality. From back in 2023, here's some great tips on supporting lung health. I've had good success with improving residual chest infection and post viral symptoms as well, so if you were one of the people who needs help with recovery you should book in to see me.
2. I've heard that conventional sunscreen is 'bad for you', what can I use instead?
Several reports have come out over the last number of years linking chemical ingredients like oxybenzone, phthalates, parabens, and benzophenone to cancer and endocrine disruption. The hormone interference can even be linked to infertility of both humans and exposed wildlife. There are many options on the market that provide physical barrier protection from the sun (e.g. Think, Green Beaver). My preference is for zinc oxide based, but these do require regular application and can leave a white colour behind. Using coconut oil on your skin has an SPF of about 4 or 5, which might not be enough for some people.
I do not recommend complete sun avoidance (if you've been in recently, you've seen my tan), but you can lessen time spent in direct sunlight during peak hours if you are sensitive. Also keep in mind that eating foods rich in antioxidants, polyphenols, and healthy oils (not seed oils), can help limit burning. You can read more about my thoughts on this here.
2. I've been hearing of a lot of people getting tick bites...
Yes, tick bites are getting more common, even in urban backyards. I've been discussing this with practitioners that work exclusively in the Lyme and chronic infections world, and their consensus is that there's no such thing as a 'clean tick'. I've used Geneticks before and liked their testing service. Read more about Ticks here. The good news is that Lyme is finally becoming recognized in the mainstream medical community, even if diagnosis still isn't great in Ontario.
Luckily, the mosquitoes haven't been quite as numerous this year. Conventional bug sprays could be harmful to your microbiome, hormones, and beneficial insects. I suggest covering up exposed skin especially walking in long grass. People have reported various success with different essential oils like: lemon eucalyptus, geranium, thyme, cedarwood, and lavender for bug repellant. You might have to play around with them to see what works for you.
3. How does my nourishment and hydration change for the summer?
As fresh produce becomes available we tend to naturally shift towards eating raw fruits and vegetables, and possibly more barbecues or smoothies. We are continuing our garden at home this year and hope to have fresh veggies all summer. The raspberries are ready and delicious! Take advantage of local and flavourful seasonal items like peaches, cherries, peas and zucchini as they become available. With respect to Traditional Chinese Medicine, we can tolerate raw foods in the summertime, but require more cooked foods in the winter. This is the ideal season to enjoy salads!
Getting enough water to replace what we lose in sweat is key at this time of year. Consider adding electrolytes to your water for added absorption (getting water into the cells). Plain sea salt works, or for added punch I do like both LMNT and Re-Lyte powders. My husband has a new obsession with Northern Hydration drinks from Caledon Hills Brewery, especially during this heatwave (I have no affiliation with any of these companies). Another tip is to make an herbal tea, allow it to cool, and drink it as an iced beverage - nettle, rooibos and green teas work well for this. You can also do juicy fruits, celery and smoothies for extra hydration. Some of our summer indulgences, like alcoholic drinks and sugary snacks, are dehydrating to the body and we need to be mindful of our water balance.
Here's a guide:
Body Weight in pounds divided by 2 is the number of ounces of water you roughly need
eg. 150 lbs / 2 = 75 ounces (2.2 litres) water
3. Summer self-care
For many, summer can be a time for vacation, but the extra daylight can make it easy to stay up later and get up earlier. Keep in mind you still need time for recovery, or else you may find your fun-filled summer catching up with you by September. With all of the extra battery charge we get from the sun, this is a good time to increase your activity levels and take advantage of evening walks. Morning sun is also a great way to set your cortisol awakening response, part of your circadian rhythm. The added fire we have at this time of year can give us great momentum to ignite some new health habits. Also, summertime is often a wonderful chance to nourish your nervous system, taking advantage of some acupuncture to find some serenity.
4. Do I still need to take my supplements?
Some people opt for supplement breaks in the summer. For example, you might not need immune support in July like you do in November. Your adrenals might be less taxed on vacation (or more stressed, depending on where you go and who you are with! haha). Your liver could use some extra help breaking down alcohol and barbecued foods. Your digestion might benefit from some assistance with ice cream and bread. Clearly, it's all very individual. This is why I recommend that you book seasonal check-ins to modify your plans to suit your needs - book here.
I used to suggest taking a break from Vitamin D supplementation in the summer, however, more and more I'm finding that some people still do not get enough sunlight June through August. Also, I've recently learned that a low dose of Vitamin D can be helpful for shielding the kidneys from EMFs, an extra bonus.
You can call or email us anytime for a quick refill pickup, or else use the link to my dispensary for online orders & delivery.
5. Are you available for appointments this summer?
Yes, I am! I do have some vacation time at beginning of August and some sporadic family commitments, but I will be available to help you with your health goals. Book online or give us a call to set up your appointment times. We can even even chat on the phone or by video to work with your summer schedule or location.
Delicious Food
To me, the most delicious food is nourishing, fresh, and flavourful. The best thing about these whole foods recipes is that you can easily swap out ingredients and they still turn out beautifully (e.g. change cilantro to parsley, or cod to salmon). Enjoy!
Beverages Food
- Watermelon Cucumber Quinoa Salad
- Cobb Salad Jar
- Steak Taco Salad
- Cilantro Lime Dressing
- Edamame Quinoa Salad
- Blackened Salmon Arugula Salad
- Turkey Taco Salad
- Grilled Honey Balsamic Chicken Thighs
- Cod Green Beans with Bacon Balsamic Tomatoes
- Black Bean Hummus Dip
See you soon,
Dr Christa
Book Appointment
This article is intended for information purposes only and does not replace medical advice.
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