With the change of seasons, we tend to re-evaluate our current states. From our closets to our pantries, we deep clean and refresh with the intention of entering the coming season with a clean slate. The home gets the majority of the attention during spring and summer (surely you have heard of spring cleaning, yes?), but we are shifting the focus to our bodies, as they deserve to be treated as the temples they are. From body and mind, and head to toe, we are sharing experts’ tips on staying healthy this summer.

Hair

Sun and chlorine take a beating on your locks. Give them a little extra TLC with these simple tips.

Keep your hair healthy this summer with six simple tips!

Keep your hair healthy this summer with six simple tips! Image: PopSugar

Prevent chemical build up.

“If you are frequently getting your hair into chlorine, be sure to cleanse it once a week with a detoxifying shampoo so the chemicals don’t build up on your hair.” — Deidre DeFelice, The Blowout Co.

Wet your hair.

“It is very important to wet your hair before getting in any water, especially a chlorinated pool. The ocean as well. Add a good conditioner when wetting the hair. It makes the cuticle less porous.” — Danielle Essenpreis, Paige Simmons Salon

Condition.

“Prior to swimming, be sure to get your hair wet and spritz it with a leave-in conditioner before getting into the pool or ocean. The product will close down the hair cuticle and keep your hair from absorbing chemicals or salt water, neither of which are good for your color!” — Deidre DeFelice, The Blowout Co.

“Always carry a leave-in spray conditioner with you — even a light spritz can have a shield for an impromptu outside lunch. Use on the ends, as they are the most porous. Make sure when you book your summer appointments to ask for a little extra time to get a deep conditioning mask or a shine gloss. Both will help seal the color and add to the health of their hair.” — Jessi Hook, Paige Simmons Salon

Use protection.

“I would recommend using a UV protectant to keep your hair color from fading. After swimming in chlorine or salt water, you should rinse your hair immediately. Use a mask to restore and repair sun-exposed hair.” — Kim Hunter, True Blue Salon

Keep it covered.

“Always keep your hair covered when you’ll be outside for long periods of time. Beach hats are the best, but if that’s not your style, make sure to spritz your hair with a product that includes UV protection.” — Deidre DeFelice, The Blowout Co.

Skip your color appointment.

“I recommend using actual sunscreen on the hair. Use a spray version, which works great when in direct sunlight. For long hair, braid it or knot it up. Add the sunscreen before, and add it to wet hair on top of conditioner when at the beach. I also recommend skipping color appointments when you know you are going to be at the beach or a lake vacation. It will just negate all your money spent. Instead, book for a trim and ask your stylist if there would be an option to spruce up before without the whole color process that will most likely get ruined. Example: a color wash/root boost, or a glaze for darker hair. Have the client book for a full color process soon after the trip. Saves the hair, time and money.” — William Simmons, Paige Simmons Salon

Body

As previously mentioned, your body is a temple — so treat it as such. Take care of it by doing these things.

Indoor and outdoor workouts are recommended for keeping your body healthy this summer!

Indoor and outdoor workouts are recommended for keeping your body healthy this summer!

Drink plenty of water!

“It’s so important to stay hydrated, especially in the summer when it’s hot. A good rule of thumb is to consume half of your body weight in ounces of water each day.” — Laura Lee Gilliland of Iron Tribe

“Hydrate, water and infused water with electrolytes — my favorite is Defiance Fuel!” — Anissa Pollard, Marathon Pilates

“Despite the heat, avoid soft drinks and carbonated beverages, which are very acidic and leach calcium and minerals from your bones. Instead, hydrate your body and neutralize your PH by drinking lots of cold lemon water, without the sugar.” — Diane Mulloy, OsteoStrong

Go outside.

“Take your workout outside at least once a week. Getting plenty of vitamin D from the sun is great for you, physically and mentally. It can boost your mood and benefit your body … just remember to wear sunscreen!” — Laura Lee Gilliland of Iron Tribe

“Enjoy summer! Water ski, paddle board, swimming, biking, rafting, get in a canoe and float down the Harpeth, travel. Do outside exercise to cross train the body.” — Anissa Pollard, Marathon Pilates

Incorporate fresh salads with fresh fruit into your diet.

“Our bodies ideally need a 1-1 ratio of calcium to magnesium to regulate the calcium and build strong, healthy bones. Fresh greens and fruit are plentiful in the summer and are a great source of both. It is always better to eat or drink your vitamins and nutrients, but if needed a good-quality supplement should be added.” — Diane Mulloy, OsteoStrong

“A big salad with lots of fresh berries is a nice, cool meal when it’s hot outside. Plus, adding a lot of color to your diet ensures you’re getting plenty of important micronutrients to help you stay healthy!” — Laura Lee Gilliland Iron Tribe

“It is important to eat wisely and in moderation, staying away from processed and fast foods.” — Niki Manscill, Sumits Yoga

Get some quality R&R time.

“Summer is a season of fun, rest and play. Enjoy your family, friends and life. When fall comes, it’s crazy again!!” — Anissa Pollard, Marathon Pilates

Incorporate weight-bearing exercises into your workout.

“Regardless of the season or age, our bodies must have weight-bearing exercises like Osteogenic Loading to stimulate bone, muscle and joint growth and repair. While it may be too hot to exercise outdoors, indoor programs provide an opportunity to keep the focus on strength without the risk of dehydration.” — Diane Mulloy, OsteoStrong

Skin

Don’t leave the summer with sun-damaged skin. Protect it from the elements while getting a youthful glow.

Don't let the sun damage your skin this summer!

Don’t let the sun damage your skin this summer!

Wear protective clothing.

“As important as sunscreen is to protecting your skin from harmful UV rays, just as essential is protective clothing. Brands have lightweight clothing with UPF (equivalent of SPF for clothing), and offer gear appropriate for outdoor activities. Because many people often forget to re-apply sunscreen every two hours, wearing protective clothing provides an added layer of UV barrier. Wide-brimmed hats and big sunglasses are also important.” — Jennifer Lee, MD, REN Dermatology

Be obsessive-compulsive about sunscreen use.

“If you are rarely outside, a product with SPF 30 is sufficient. If you are outside for extended amounts of time, you should apply a water-resistant product with SPF 30 or more. Keep in mind SPF 15 filters about 93 percent of UV radiation, while SPF 30 filters 97 percent and SPF 50 filters 98 percent. Frequent application is best. You should apply sunscreen 15 minutes before sun exposure and reapply every two hours, or after swimming or sweating. One of the best things you can do in addition to applying SPF regularly is wearing a wide-brimmed hat to reduce sun exposure.” — Maegan Griffin, MSN, NP-C, Skin Pharm

“Enjoying all of the wonderful summer activities Nashville has to offer, but keeping melasma in check can be a challenge. Sun isn’t the only thing to avoid when it comes to battling melasma. Summer heat can be the biggest enemy. Use a sunscreen that goes beyond UV protection to defend against harmful infrared rays (those are the heat rays) while supporting the skin’s ability to restore itself.” — Rondee Jones, Woods Aesthetics

“Aerosol sunscreens can be helpful and convenient for those outside for hours during the summer. The key is proper application which I can’t emphasize enough. Rather than spraying the sunscreen directly on your skin (which often times results in incomplete coverage and possible inhalation of the spray), I recommend first spraying it into your hand and then rubbing it in to your skin thoroughly to ensure proper coverage.” — Jennifer Lee, MD, REN Dermatology

Switch from heavier creams and lotions to lighter products (such as serums and gels).

“Products that are too heavy can make your skin feel sticky and greasy and can even lead to breakouts.” — Maegan Griffin, MSN, NP-C, Skin Pharm

Apply eye treatment year-round.

“Our eyes are the first place to show age (wrinkles, dark circles and puffiness). Look for a product with caffeine, and stash it in the fridge. The cold constricts blood vessels, reducing under-eye puffiness, while the caffeine detoxifies the skin under your eyes. Gently dab the cream onto your lid area to look rested even if you’re needing a vacation after that vacation.” — Maegan Griffin, MSN, NP-C, Skin Pharm

Combat rough and dry skin.

“Step up your routine by adding a hydrating mask and exfoliating scrub two to three times a week. Applying a mask helps your skin regroup from dryness and dullness after long hours in the strong sun. Leave on for 15-30 minutes while catching up on social media or go to bed and wash off in the morning to regain your glow. Gently exfoliating removes sticky, dead skin cells so your products can penetrate better and nourish your skin. Exfoliating scrubs are also great for prepping for a sunless spray tan — of course that’s the only kind we approve!” — Maegan Griffin, MSN, NP-C, Skin Pharm

Defend from the inside out.

Fight damage to your skin with anti-oxidant properties derived from a fern plant called Polypodium leucotomos, naturally found in Central and South America. A once-a-day oral supplement is safe and proven to be effective in fighting sun damage and helping to prevent signs of aging. I especially recommend it for people with a history of skin cancers, with skin diseases worsened by the sun, or with other underlying systemic diseases that cause sensitivity to the sun.” — Jennifer Lee, MD, REN Dermatology

Mind

As you hit the pavement to get your beach body in shape, don’t forget about your mind. Summer can offer moments of relaxation that allow you to slow down and reset. Keep your mind healthy with these tips.

You want to be healthy inside, too. So take care of your mind!

You want to be healthy inside, too — so take care of your mind!

Drink matcha green tea.

“Think green tea on steroids. This is the mecca of green tea whereas it is 10 times more potent, containing high concentrations of the amino acid L-theanine to help improve cognitive thinking and mood while reducing physical and mental stress. It also detoxifies the body and contains potent antioxidants to strengthen the immune system and help protect the body against free radicals. Add it to a smoothie or a shaker with ice and cold water.” — Robin Channell, Vigor Fitness & Wellness Studio

Make sure your time is balanced.

“I never spend all day on a task. I have a list each day to check off: spiritual and emotional gym, physical gym, career gym. I allocate so much time to each one, obviously work and family demands most of our time, but I try to make a conscious choice to get up from work, kids, relationships and do something for me, if only for 5 or 10 minutes.

“For me, being in balance is the battle to remaining healthy. Even the ‘good’ things for us can sour our lives quickly if overdone. It is easy to get caught up in our fast-paced lives, but slowing down and taking care of mind, body and family have to be at the forefront or I lose sight on a healthy lifestyle quickly.” — Niki Manscill, Sumits Yoga

Take your cardio workouts outside.

“Fresh air and the warm sun are a great combination for our mental well-being and overall mood. It also breaks up the monotony of the winter workouts creating variety and keeping the body engaged. Try a hike, local park or a high school track and bleachers.” — Robin Channell, Vigor Fitness & Wellness Studio

Practice self care.

“The fundamentals of taking care of yourself are sleeping, eating and practicing self care. Getting enough sleep is crucial for vitality, mental sharpness and emotional regulation. Eating well fuels the body for activity, supports healthy organ function, and also helps with emotional regulation. Self-care is just as important as sleeping and eating well. It is how we cultivate health, by listening to the body’s needs and responding appropriately.” — Janice Cathey, Ha.Lé Mind and Body

Practice yoga.

“Yoga is a practice, and everyone can benefit from this practice. Yoga is not only good for stretching and elongating the muscles, it is so beneficial for the mind and creating space for positive thoughts and good energy. Many think of yoga as a practice of crazy, contortionist poses and it scares them away. Many also think of yoga as boring and a waste of time. I used to be one of those people. It is so beneficial for the body. I look back and cannot believe I competed over 10 years before I decided to incorporate yoga. It will enhance your fitness goals far beyond most realize. Take time to restore your body.” — Robin Channell, Vigor Fitness & Wellness Studio

Give back.

“I personally make the choice to give within my circle of life each day. Sometimes a simple call to a great-aunt or helping a neighbor with a project is a way to give back, other days I might give bigger. The hardest place I find to give is within my own family by really listening and understanding their needs and desires and trying to work together.” — Niki Manscill, Sumits Yoga

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