Summer Wellness Tips for 2025: Do Less, Live More

Published May 14, 2024

Updated: June 10, 2025

We hope you and your families are enjoying a restful and rejuvenating start to the summer season.

As Thrive continues to grow in 2025, we remain deeply committed to supporting your health journey with practical, preventative strategies rooted in lifestyle medicine. Below is our refreshed list of summer dos and don’ts to help you feel your best in the months ahead.

Don’t Put on Sunscreen…

At least not for the first 15–20 minutes of sun exposure.

Over 80% of Americans remain vitamin D deficient, often due to overuse of sunscreen and avoidance of sunlight. Vitamin D plays a critical role in immune function, mood regulation, inflammation control, bone health, and even cancer prevention.

Your body naturally produces vitamin D through sun exposure, specifically from UVB rays, which only reach us during peak daylight hours. Sunscreen blocks this process, so give your skin a short window to absorb natural light before applying a clean, chemical-free sunscreen. After 15–20 minutes, it’s time to cover up or apply protection, especially for prolonged exposure.

Don’t Wear Shoes Outside…

Or even inside, if you can help it.

Emerging research continues to highlight the benefits of going barefoot, beyond foot strength and posture, including grounding (or “earthing”). Direct contact with the Earth’s surface may reduce chronic pain, improve sleep and circulation, enhance immune function, and relieve stress. Walking barefoot also stimulates reflexology points connected to internal organs, boosting overall well-being.

As always, be safe.

Choose soft, natural surfaces like grass, sand, or clean hardwoods.

Do Walk on the Wild Side…

Get outdoors and stay there longer.

In 2025, the average American still spends less than 6% of their day outside. Author Richard Louv coined the term Nature Deficit Disorder to describe the growing toll this takes on mental and physical health: anxiety, insomnia, loneliness, hypertension, and more.

Outdoor time improves energy, sleep, and immune health by exposing us to phytoncides. Healing plant compounds that boost natural killer cells and reduce stress hormones. Prioritize daily exposure to trees, fresh air, and sunlight to recalibrate your system and restore clarity.

Don’t Get Your Food at the Grocery Store…

At least, not exclusively.

Summer is the perfect time to explore your local farmers’ market or join a CSA (community-supported agriculture). Eating locally and seasonally means fresher produce, better nutrient density, and lower environmental impact. Plus, you’re supporting farmers who prioritize organic, regenerative practices without relying on federal subsidies.

Try localharvest.org to find a CSA or market near you and add variety (and nutrition) to your weekly meals.

Do Sign Out…

And unplug, intentionally.

Despite growing awareness, screen time continues to be a persistent challenge. Children average 8–10 hours a day on screens, and adults aren’t far behind, checking devices every 10–15 minutes. This constant stimulation is tied to anxiety, poor sleep, and posture issues, along with longer-term concerns like EMF exposure.

Consider a “tech detox” this summer: block screen-free time daily, take devices out of bedrooms, and reclaim analog activities like reading, movement, or nature walks.

Don’t Grill Your Meats…

Without antioxidant protection.

Grilling is a summer staple, but high-heat cooking (especially charring) creates carcinogens like heterocyclic amines. Offset this by marinating meats in antioxidant-rich ingredients such as garlic, rosemary, lemon juice, turmeric, oregano, and onion. Additionally, serve grilled dishes with plenty of fresh vegetables and fruits to further counteract these effects.

Don’t Have a Drink Before Dinner…

Unless it’s paired wisely.

A glass of wine on an empty stomach can spike blood sugar and disrupt liver function, leading to fat storage and inflammation. Pairing alcohol with healthy fats, fiber, and lean proteins significantly reduces this response and keeps glucose levels stable.

It’s also worth re-evaluating alcohol habits altogether. Consider taking a few alcohol-free days each week to allow your body and mind to reset.

Don’t Sleep In…

Even when the summer vibe tempts you.

Disrupted sleep schedules, especially during long summer breaks, can alter circadian rhythms, making it harder to fall asleep and stay asleep in the long run. Keep your internal clock steady by:

• Waking up with natural sunlight
• Limiting late-night meals and alcohol
• Powering down screens at least 2 hours before bedtime
• Going to bed when you feel tired (not just when the movie ends)

Here’s to a summer of movement, mindfulness, and meaningful connection. As always, Thrive is here to support you in living fully body, mind, and spirit.