Self care seems to be all the rage these days—but what does this practice really mean in terms of your health?

Basically, self care is an umbrella term given to a wide variety of healthy habits. Anything that promotes well-being—whether it be physical, mental, or emotional—can be considered an act of self care.

While summer is a time for fun, it’s also the perfect season for taking a breather and getting yourself back on track. If you have some free time coming up during the warmer months, consider adding these self care habits to your daily routine.

 

#1 Give Yourself a Spa Day

Who needs an expensive spa when you can achieve glowing skin from the comfort of home? Spend your next rainy summer day by doing a full-blown skincare ritual. Important steps you’ll want to include are:

• A liquid exfoliant to clear away dead skin
• A sulfur mask to minimize pores and reduce blemishes
• A hyaluronic acid serum for plump skin
• A vitamin C serum to add that summer glow
• A lightweight moisturizer to lock it all in

#2 Eat Your Fruits...

Fruits are an essential part of any healthy diet. Many fruits contain important micronutrients, including:

• Vitamin C
• Potassium
• Folate
• Fiber

For a delicious self care idea that’s perfect for summer, treat yourself to a daily fruit salad or smoothie. This is a healthy, refreshing way to cool down from the hot sun and rejuvenate your body for the day ahead.

 

#3 ...And Your Veggies

For an extra boost of nutrients, try adding a leafy green vegetable—like spinach or kale—to your fruit smoothie. While you may not notice the taste, your body will thank you for the added vitamins and fiber.

Spinach and kale are rich in vitamin A, C and K, fibers, folate, magnesium, calcium and iron. Don’t be afraid to mix it up and get creative with your smoothie ideas. You can even try a new recipe every day if you’re feeling up to it. Tired of smoothies? Incorporate a serving of green veggies, like broccoli, collards or bok choy to your lunch.

 

#4 Curb Bloating by Staying Hydrated

Let’s be real here: Summer can be a tricky time when it comes to confidence. From shorts and tank tops to bathing suits on those hot beach days—we tend to show a lot more skin in the summertime.

If you experience occasional or regular bloating, you know how unnerving this can be.

Fortunately, there are some self care tricks to relieve bloating and increase your confidence. This summer, we recommend keeping a big jug of water nearby at all times. Not only will this help you beat the heat, but proper hydration can also reduce fluid retention and flush excess sodium out of the body—thus helping to reduce pesky bloating.

 

#5 Beat Bloating All Together with Probiotics

Bio-K+® drinkable probiotics can also be used in your healthy lifestyle and self care routine. Studies show that increasing your probiotic intake can help maintain a healthy balance in the GI tract, thus aiding the digestive process and easing post-meal bloating.

A proper balance of gut bacteria can also protect the body from illness, and keep you feeling healthy and ready to take on the summer.

Combine hydration with the power of Bio-K+ probiotics to help beat bloating all together.

 

#6 Invest in a Good Sunscreen

Sun protection is a crucial part of summer self care. Too much UV exposure can lead to painful burns, sun spots, and even increased risk of skin cancer.

The trick to giving your skin the love it needs this season? The right sunscreen. Many drugstore sunscreens contain irritating chemicals, not to mention the greasy residue they can leave on the face. Instead, we recommend opting for a lightweight, oil-free SPF for more comfortable protection.

Investing in a quality moisturizer with SPF is also a great way to hydrate the face, without disrupting your skincare routine. Look for ingredients like hyaluronic acid, green tea extract, and antioxidants for maximum hydration and glow.

#7 Start Journaling

Journaling is a great way to process emotions. This summer, try heading down to the beach or the lake for some alone time, bring a journal and a pen along with you. Take an hour or so to write down your thoughts and feelings from the past week.

You may be surprised by how well this simple practice can help you decompress and unwind.

 

#8 Take Daily Walks

During the harsh winter months, getting outside can be more trouble than it's worth. While the weather is warm and comfortable this summer, take advantage of the sunshine by committing to a daily walking schedule. Even just 20 minutes of walking per day (or 140 minutes per week) can lead to improved cardiovascular health—not to mention the mental and emotional benefits of exercise and spending time outdoors.

 

#9 Hike with Friends

Speaking of being outdoors, did you know that even two hours spent in nature has been linked to stronger feelings of health and well-being?

This summer, try spending more time in the great outdoors.

Studies have shown that quiet, natural surroundings can reduce stress levels, raise self esteem, and increase immune system functioning. One of the easiest and safest ways to spend more time outdoors is by finding local hiking spots and hitting the trail with some close friends.

 

#10 Unplug for a Bit

We get it—winter can have people cooped up inside with little to do but scroll through social media. With summer around the corner, however, it may be time to ditch the screen time and start living in the moment. Consider setting a limit for yourself, such as 30 minutes of screen time per day.

You can even opt for an alert to go off on your phone once this time limit has been reached.

 

Bio-K+: The Secret Ingredient to Your Self Care Summer

With all the excitement summer brings, it’s important to remember your gut health in between BBQs and beach days. Here at Bio-K+, it's our mission to bring you the quality products your body deserves. Our line of probiotic capsules and drinkables make the perfect addition to any summer self care routine.

The way it works is simple. We formulate all our supplements with billions of helpful bacteria—like casei LBC80R, rhamnosus CLR2, and Lactobacillus acidophilus CL1285. These live microorganisms can help balance the microbiota in the digestive system.

Probiotics make a great addition to your daily routine by helping support your gut to be confident this summer. So, kick this summer off the smart way, with Bio-K+.


Sources:

Bio-K+. (n.d.). What are Probiotics? Retrieved June 15, 2021, from https://biokplus.com/pages/what-are-probiotics

Cleveland Clinic. (2020, March 9). Probiotics: What is it, Benefits, Side Effects, Food & Types. https://my.clevelandclinic.org/health/articles/14598-probiotics

My Plate. (n.d.). Fruits | MyPlate. My Plate.Gov. Retrieved June 15, 2021, from https://www.myplate.gov/eat-healthy/fruits

Northwestern Medicine Staff. (2017, September 15). How to Beat the Bloat. Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/nutrition/how-to-beat-the-bloat


Robbins, J. R. (2020, January 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Yale Environment 360. https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health

Mayo Clinic. (2021, May 11). Get walking with this 12-week walking schedule. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972?reDate=15062021