Healthy Habits for an Energized Summer
Summer is here - and with it comes longer days, more activities, and the chance to soak up some well-deserved sunshine. Whether you’re exploring local park, hosting backyard barbecues, or hitting the road for a vacation, maintaining your energy and overall health is key to making the most of the season.
At Focus on Health Chiropractic, we believe that small, sustainable habits can make a big difference in how you feel—both now and long-term. Here are five healthy habits I recommend to help you stay energized, active, and injury-free all summer long:
Prioritize Hydration
With temperatures climbing, it’s easy to become dehydrated—especially if you’re spending time outdoors. Dehydration can lead to fatigue, headaches, muscle cramps, and even dizziness.
My tip: Carry a reusable water bottle wherever you go, and aim for half your body weight in ounces of water each day. For example, if you weigh 160 pounds, target at least 80 ounces of water. If you’re sweating a lot (hello Missouri humidity!), consider adding a pinch of sea salt or an electrolyte powder to help replenish lost minerals.
Eat with Energy in Mind
Summer often brings barbecues, ice cream, and sweet treats—fun, but sometimes draining. Fueling your body with a balanced mix of protein, healthy fats and vegetables can help stabilize your energy and keep you feeling your best.
My tip: Focus on fresh, whole foods like fruits, vegetables, lean proteins, nuts and seeds. These foods support energy levels and keep you feeling full longer. Need help creating a summer nutrition plan? I can help you develop personalized nutrition strategies that align with your goals and lifestyle. Click here to book a free Health Coaching consultation.
Move Your Body (Smartly)
Whether you’re gardening, playing sports or heading out for a family hike, staying active is key—but so is moving smart. Sudden increases in activity can sometimes lead to strains or injuries if your body isn’t prepared.
My tip: Start with a dynamic warm-up before any outdoor activity—try leg swings, hip circles, or light stretching. Afterward, do some gentle stretching or foam rolling to aid recovery. Even if you’re working at a desk, take stretch breaks every hour to avoid stiffness and tightness.
Our in-clinic gym—The Movement Lab—offers small group fitness classes and personal training designed to build strength, improve mobility, and keep you moving safely all summer long. Whether you’re new to exercise or looking to enhance your routine, The Movement Lab provides customized support to help you reach your goals. Click here to claim your FREE Movement Lab class.
Make Sleep a Priority
Longer days can sometimes mean staying up later, but don’t skimp on sleep. Quality sleep helps your body recover from daily activities, reduces stress and supports overall health.
My tip: Aim for 7-9 hours of sleep each night. Create a relaxing bedtime routine: limit screens an hour before bed, keep your bedroom cool and dark and try some light stretching or deep breathing to wind down. The belly breathing technique that we teach in-clinic is a great tool to engage the relax mode of your nervous system, perfect for bedtime!
Keep Stress in Check
Between vacations, family events and busy schedules, stress can build up quickly—even in the summer. Chronic stress can drain your energy and increase the risk of injuries or pain.
My tip: Try incorporating simple stress-relieving activities into your day: deep breathing, yoga, a short walk outside or just a few minutes of quiet reflection. Chiropractic care can also help support your body’s natural stress management by keeping your spine and nervous system regulated.
Let’s Make This Summer Your Healthiest Yet!
At Focus on Health Chiropractic, we’re here to support your health journey every step of the way. Whether you’re looking to improve your mobility, prevent injuries, create a sustainable nutrition plan, or join a supportive fitness community, we’ve got you covered, our team is dedicated to helping you thrive—so you can make the most of everything summer has to offer.
Schedule your chiropractic appointment today to get started, or book a free Health Coaching consultation to discuss your nutrition and wellness goals. And don’t forget to try a free Movement Lab class to experience our small group fitness and personal training sessions in action!
Jenn Paet
Movement Specialist/Health Coach