Summer is often the season we look forward to all year. Patio dinners, vacations, weekends at the cottage, weddings, concerts, camping trips, family gatherings… It’s a time for making memories and soaking up every bit of sunshine while we can.
But around this time each year, I start hearing a different story in clinic.
“I’m exhausted.”
“I’m feeling bloated, puffy, and constipated”
“My clothes feel a little tighter, and I don’t feel like myself.”
“I feel like I need a vacation from my vacation.”
If you’ve been feeling this way, you’re not alone – and you’re certainly not doing summer “wrong.”
The reality is, even joyful experiences require energy from your body.
Many people think of stress as something negative, but your nervous system doesn’t necessarily distinguish between “good” stress and “bad” stress. Travel, late nights, hosting family, social events, busy weekends, disrupted routines, heat, sangria on the patio, and even the excitement of making the most of summer all ask your body to adapt. Without enough opportunities to recover, those constant demands can quietly leave you feeling depleted. Over time, this can leave your nervous system, digestion, immunity, and energy reserves feeling stretched a little thinner than usual.
Often, your body starts whispering before it ever screams. Those whispers might look like:
- Feeling more bloated than usual
- Constipation or changes in digestion
- Relying on extra coffee to get through the day
- Craving sugar or convenience foods
- Feeling more anxious or irritable
- Waking up tired, even after sleeping 8 hours
Rather than seeing these symptoms as your body failing you, consider that they may actually be your body’s way of communicating with you. They’re often a request for more support – not more willpower.
Think of your energy like a bank account. Every late night, road trip, patio dinner, wedding, family gathering, and busy weekend is a withdrawal. None of these things are “bad”- in fact, they’re often some of the best parts of summer. But to stay resilient, we also need to make regular deposits. The more deposits you make throughout the summer, the less likely you are to find yourself running on empty by the time fall arrives.
Here are my top “Energy Deposit” habits to keep energy stable, your nervous system resilient, and prevent burnout:
- Prioritize protein, and avoid skipping meals: Getting sufficient protein at breakfast (I usually recommend at least 25 grams for most adults as a general guideline) is especially important on days where you anticipate that you’ll be busy. Avoiding meals and insufficient protein is a recipe for blood sugar crashes – which can result in low energy, irritability, and food cravings later in the day. Keeping simple snacks like nuts, fruit, roasted chickpeas, or protein bars on hand can make all the difference.
- Stay hydrated, and include electrolytes if you’re spending long days in the heat. This will help prevent fatigue, muscle cramps, headaches, and dizziness.
- Protect your sleep: while sometimes we can’t avoid the late nights and early mornings, make it a priority to catch up on the other days, and recognize when your body is asking you to prioritize rest over another night of sleep deprivation.
- Prioritize morning sunlight & time in nature: even 5-10 minutes of morning sunlight can make a world of a difference for your circadian rhythm (and Vitamin D!). Bonus points if there are trees in sight. Hiking is an activity I love because it combines movement, nature, and a chance for your nervous system to exhale after more stimulating activities like busy patios or amusement parks.
- Say no when your body is begging for more rest: sometimes the kindest thing you can do for your body is recognizing when it needs more alone time and rest over your third social event of the week. Don’t feel guilty for putting your needs first when your body needs it.
- Balance indulgence with nourishment: Summer is meant to be enjoyed, and food is often part of that. Rather than aiming for perfection, focus on adding nourishing foods alongside the fun: whether that’s including vegetables with your barbecue, having protein before heading to a patio dinner, or staying hydrated between alcoholic drinks. Your body thrives on balance, not extremes.
- Practice receiving, not just giving: Whether you’re hosting barbecues, planning vacations, or looking after your family, notice if you’re always the one taking care of everyone else. Let someone else cook, accept help when it’s offered, or ask your partner to take over for an evening. Supporting your nervous system isn’t only about what you eat or how much you sleep- it’s also about letting yourself be cared for.
- Build recovery into your fun: Summer is meant to be enjoyed, but recovery is just as important as adventure. If you have a busy weekend planned, try incorporating a slower morning afterward. Rest isn’t something you have to earn, it’s part of how your body stays resilient.
Summer isn’t something you need to recover from. The goal isn’t to do less or miss out on the fun- but rather, to support your body so you can fully enjoy it without running on empty by the time September rolls around.
As you move through the rest of the season, try asking yourself one simple question:
“What would help my nervous system feel supported today?”
Sometimes the smallest acts of rest and nourishment are what allow us to keep showing up for the moments that matter most.
Remember, you don’t have to wait until you’re completely burnt out before asking for support. If you’re noticing your energy slipping, your digestion feeling off, or your body simply isn’t bouncing back the way it normally does, we’d love to support you. Book a naturopathic consultation for personalized support, or ask us whether IV nutrient therapy might be a good fit to help you feel refreshed and resilient for the rest of the summer.