Struggling to Stay Healthy in the Summer? 5 Tips That Actually Work

Summer Wellness

Mindful Eating

Sugar & Alcohol Balance

Weight Loss

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Do you find it tough to stick to healthy habits during the summer — with all the sweets, BBQs, and casual drinks?

You're not alone. But here’s the good news: you can enjoy summer and feel great—without being extreme.

Personally, alcohol was the hardest thing for me to manage. I drank more frequently during vacations, which left me feeling drained, unmotivated to exercise, and more likely to crave sugar. Everything changed when I started prioritizing how I wanted to feel the next morning rather than chasing instant gratification.

Here are 5 realistic tips that helped me find a healthy balance in the summer—and they might help you, too.

1. Be Intentional About Frequency

You don’t have to say yes to dessert every time your kids ask for ice cream. Try picking one or two days a week to indulge and truly enjoy it. On the other days, make a refreshing protein smoothie with lots of ice—it’s like a healthy milkshake that keeps you full and nourished.
Want a summer treat that won’t spike your blood sugar? Swap out traditional ice cream for fresh berries with whipped cream—just as delicious, but way more balanced.

Same goes for alcohol: enjoy a drink when it really feels worth it, but skip the mindless sipping “just because it’s summer.” Casual drinking can easily become a habit that drains your energy and disrupts your sleep.

2. Savor the Experience

When you do have a drink or treat, be present. Put your phone away. Smell, taste, and slow down. When you savor the moment, you’re less likely to overdo it—and more likely to feel satisfied with less.

Bonus tip: If you love the idea of rosé but want to skip the alcohol, try Oddbird Blanc de Blancs Non-Alcoholic Sparkling Wine. It’s a crisp, dry, Swedish-made bubbly that feels festive and refreshing—with zero hangover.

3. Make a Plan and Own It

Having a plan gives you power. Decide in advance when you’ll skip alcohol or sweets, and stick to it with confidence. Bring your own drink (like a cold iced tea or a non-alcoholic alternative) and give yourself a mental high-five.
This isn’t about being “boring”—it’s about putting your well-being first.

4. Prioritize Sleep and Movement

Summer can throw your routine off track. But when you sleep well and stay active, your body and mind feel better—and it’s easier to make intentional choices with food and drinks.
A 30-minute evening walk after dinner can work wonders for blood sugar balance and late-night cravings.

You don’t have to go all-out with workouts—just keep moving. Your body will thank you, and your summer energy will soar.

5. Know Your Why

You don’t have to say no to everything—but it helps to know why you’re saying no to certain things. Write it down.
For me, it’s about waking up clear-headed, strong, and energized. It’s about being present with my family, getting my workouts in, and feeling good in my body. That’s worth everything.

The biggest shift for me? Choosing to feel good in the morning over just feeling good in the moment. It doesn’t mean never indulging—it means indulging with intention.

I hope these tips inspire you to find your version of balance this summer.