Summer brings longer days, fresh produce, and an invitation to slow down and savor life. For women over 50, it’s also a perfect season to refresh healthy habits that support energy, balance, and well-being. Here are five simple, nourishing practices to embrace this summer that align with both your body’s rhythms and your stage in life.
1. Hydrate With Purpose
As temperatures rise, staying hydrated becomes even more essential—but hydration is about more than just drinking water. For women over 50, hormonal changes can affect fluid retention and thirst cues, so it’s important to be intentional. Aim for at least eight 8-ounce glasses of water a day, and try infusing your water with cucumber, mint, or citrus for a refreshing twist. Once a day, I add a splash of electrolytes to my water. Water-rich foods such as watermelon, cucumbers, strawberries, and lettuce can also help keep you hydrated. Freeze your watermelon slices for a delicious treat.
2. Move Joyfully Outdoors
Exercise doesn’t have to mean a high-impact workout. Summer is an ideal time to move your body gently and joyfully. Whether it’s a walk at sunrise, swimming laps, or a weekend hike with friends, outdoor movement supports cardiovascular health, joint mobility, and mood. Vitamin D from sunlight (just 10–15 minutes a day) also helps maintain bone density—a key concern for women over 50. Just don’t forget sunscreen and a wide-brimmed hat. I try to get out daily for a long walk and take in the sights, sounds, and scents of summer.
3. Eat Seasonally and Simply
One of the joys of summer is the abundance of fresh, local produce. Eating seasonally isn’t just a trend—it supports digestion and helps your body stay in sync with nature’s cycles. Enjoy vibrant salads with leafy greens, grilled vegetables, or fruit-forward breakfasts with berries and Greek yogurt. Focus on whole foods, lean proteins, and healthy fats such as olive oil and avocado. I enjoy using my fresh herbs and vegetables from my garden in the summer months. These support stable energy and hormone balance and can reduce inflammation associated with aging.
4. Prioritize Restorative Sleep
Longer daylight hours and warmer nights can sometimes disrupt sleep. For women over 50, who may already struggle with sleep due to menopause-related changes, summer is a good time to reassess your bedtime routine. Try winding down with a cool shower, herbal tea, or light stretching. Keep your bedroom dark and cool, and avoid screens for at least an hour before bed. I do a small stretch, journal, and read a bit before going to bed each night. Prioritizing 7–8 hours of quality sleep can boost your immune system, memory, and mood.
5. Reconnect With Your Circle
Summer is naturally more social, and spending time with friends, especially those who uplift and energize you, can be incredibly nourishing. Loneliness is a growing health risk, and staying socially connected supports emotional and cognitive health. Plan a picnic, host a book club outdoors, or invite a friend for a walk. One of my favorite summer activities is lunch at the park with a dear friend. Meaningful connection can be as vital as any vitamin or fitness routine.
This summer, focus on habits that feel gentle, joyful, and deeply supportive. Health in your 50s and beyond is about listening to your body, honoring your needs, and savoring each season with intention. Let summer be a time of lightness—not just in the weather, but in your spirit.
Here’s to your health,
Carrie
