Stay Healthy This Summer: 5 Smart Tips from Dr. Jess
Summer often brings a welcome change in pace—more sunshine, travel, and time with family. But for many, it can also disrupt established health routines. Dr. Jessica Tranchina, founder of Generator Athlete Lab in Austin, Texas, shares practical strategies to stay grounded in your wellness goals all summer long. As a physical therapist and wellness expert, Dr. Tranchina emphasizes balance, consistency, and mindfulness.
Here are five smart, doable tips from Dr. Jess to help you feel your best this season—physically and mentally.
Calendar Your Exercise Time
In the midst of vacations, heatwaves, and shifting routines, it’s easy to let movement fall off your to-do list. Dr. Tranchina recommends treating exercise like any other essential task by putting it on your calendar. This small act of scheduling transforms it from a “maybe” into a “must.”
Whether it’s a 30-minute walk, a yoga session, or a strength workout, block off time in your day and honor it like a meeting. Early mornings and evenings are best to avoid the summer heat—plus, sticking to a consistent time helps build the habit.
Follow the 80/20 Rule with Eating
Maintaining a healthy diet doesn’t mean giving up your favorite summer treats. Dr. Tranchina advises using the 80/20 rule: aim to eat whole, nutrient-dense foods 80% of the time and allow room for indulgences 20% of the time without guilt.
This approach promotes long-term sustainability. Focus on fueling your body with fresh fruits, vegetables, lean proteins, and hydration—especially important in the hot months—and enjoy seasonal favorites like ice cream or BBQ in moderation.
Prioritize Sleep—and Support It with Deep Breathing
Sleep often gets sidelined in the summer with longer days, social events, and travel. However, Dr. Tranchina stresses that 7–9 hours of quality sleep per night is foundational for both physical recovery and mental well-being.
To help your body wind down, she recommends deep breathing exercises throughout the day and especially before bed. Just a few minutes of mindful breathing can activate your parasympathetic nervous system, reduce stress, and promote deeper, more restorative sleep.
Turn Playtime Into Purposeful Movement
Busy parents often struggle to find time for structured workouts. Dr. Tranchina suggests reframing time spent playing with your kids as both exercise and a mental health booster.
Whether you’re running around the yard, swimming, biking, or playing tag, you’re moving your body—and connecting with your children. This dual benefit supports cardiovascular health, muscular engagement, and emotional bonding. It’s a movement with meaning.
Add Contrast Therapy for Recovery and Resilience
Looking to boost both physical recovery and mental clarity this summer? Consider integrating contrast therapy—alternating between hot and cold treatments—into your weekly routine.
Dr. Tranchina recommends this strategy for its dual benefits. Cold exposure, like an ice bath or cold shower, can reduce inflammation, sharpen focus, and increase stress tolerance.
Meanwhile, heat therapy, such as a sauna or hot bath, encourages circulation, muscle relaxation, and even improved sleep.
Used together, contrast therapy can enhance recovery, regulate the nervous system, and provide a rejuvenating reset—especially after intense workouts or long days in the sun.
A Balanced Approach to Summer Wellness
Dr. Tranchina’s holistic advice is rooted in science, but it’s also deeply practical. By making simple, sustainable choices—scheduling movement, eating mindfully, sleeping well, playing intentionally, and recovering smartly—you can stay energized, grounded, and healthy through the summer months and beyond.
Remember, wellness doesn’t have to be perfect. A few intentional steps can go a long way in maintaining your health and enjoying everything this season has to offer.