5 Ways to Stay Healthy This Summer (Without Skipping the Fun)

Summer is here—and so are the BBQs, patio parties, spontaneous road trips, and irresistible soft-serve cones. While this season is all about joy and connection, it can also throw off your regular healthy habits. But here’s the good news: you don’t have to choose between fun and feeling good.

At Oak Integrative in Burnaby, BC, we believe balance is key. So, here are 5 smart and realistic ways to keep your body feeling energized, nourished, and yes—beach bod ready (whatever that means for you!) all summer long:

1. ☀️ Start Your Day with High-Quality Protein

Before the mimosas and late-night ice cream runs, give your body a solid foundation. A high-protein breakfast (aim for 30g of complete protein) helps:

  • Stabilize blood sugar (goodbye hangry crashes)

  • Boost metabolism

  • Curb cravings throughout the day

Some easy ideas:

  • A tofu scramble with greens and hemp seeds

  • A protein-packed smoothie with Greek yogurt, chia, and berries

  • Chicken and avocado on sprouted toast

  • Leftover steak with veggies—don’t be afraid to think outside the breakfast box

High protein = high energy.

2. 🚶‍♀️ Schedule Movement (and Make It Fun)

No, you don’t need to hit the gym every day—but staying active is key to keeping your body in balance.

  • Squeeze in a 20-minute morning walk

  • Plan active hangouts—think hiking, swimming, paddle boarding, or kayaking with the fam

  • Traveling? Try airport walking laps or bodyweight exercises in your hotel room

Movement helps digestion, keeps your mood steady, and helps regulate blood sugar—even when the snacks are flowing.

3. 🥕 Veggies: 2 Out of 3 Meals (At Least!)

We know it’s tempting to live off chips and rosé—but vegetables are your nutritional insurance policy.

  • They’re packed with fibre, antioxidants, minerals, and hydration

  • They support gut health, liver detox pathways, and glowing skin

When eating out or at a BBQ:

  • Swap fries for a side salad

  • Ask for lettuce wraps instead of buns

  • Munch on cucumber slices, carrots, or snap peas instead of chips

Your digestive system (and your energy levels) will thank you.

4. 💧 Hydration is Everything

Hot weather + cocktails + travel = prime dehydration zone. Keep your cells happy and your energy high by:

  • Drinking a glass of water between each alcoholic drink

  • Adding electrolyte drops or powder (especially after long days in the sun)

  • Keeping a cute reusable bottle on hand at all times (motivation counts!)

Hydration also supports healthy skin, joint mobility, digestion, and yes—hangover prevention.

5. 🍸 Smarter Sips = Better Mornings

Let’s talk about alcohol, shall we? It’s part of summer fun, but being intentional helps minimize its impact.

Some clever hacks:

  • Choose lower-sugar drinks: gin + soda + lime, tequila with fresh citrus, dry wine over sweet cocktails

  • Skip the premixed frozen drinks and creamy liqueurs—they’re sugar bombs

  • Stop drinking 2–3 hours before bed to improve sleep quality and let your liver do its job

  • Add milk thistle, B vitamins, or NAC to your supplement lineup for extra liver love (check with your ND first!)

Want to feel vibrant instead of sluggish the next day? These small tweaks make a big difference.

Oak Integrative Has Your Back This Summer

Need a little more guidance on how to feel amazing through the season of sunshine and sangria? Our Naturopathic Doctors and Holistic Nutritionist, Angela, are here to help. From custom supplement plans to balancing blood sugar, optimizing digestion, and managing summer indulgences, we’ve got you.

🌿 Book an in-person or virtual visit at Oak Integrative in Burnaby and get personalized support to feel your best all summer long.

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