Welcome to the Sunday Supplement. Your bi-weekly dose of science, brains, guts, and everything in between.
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I always imagine I’ll be healthier in the summer. Better weather = more time in nature, extra vitamin D, lots of fresh fruit and salads, a sunnier mood, etc.
But when summer finally does roll around, the reality looks a bit different. Juggling BBQs, weddings, festivals and football games (!), it’s easy to de-prioritise all the things I usually do to look after myself—particularly my brain health. Rest, sleep, hydration and a balanced diet can easily fall by the wayside. Leaving me tired, foggy and sluggish.
So now we’ve hit peak summer, I’d thought I’d share some top tips for keeping your brain healthy in the warmer months.
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4 ways to look after your brain health this summer
1️⃣ Stay active—within reason.
But in hotter temperatures, you’re more at risk of dehydration, or even heat stroke. As tempting as it is to recreate Wimbledon, be careful not to overdo it.
Tips for exercising in warm weather:
- Choose cooler times of day to exercise outside, i.e. mornings or evenings
- Wear plenty of sunscreen and UV protection sunglasses
- Stick to lightweight, breathable clothing
- Swap high-intensity exercise for low-impact movement, like walking or yoga
- Or play it safe with indoor workouts (and bask in the gym air con)
- Most importantly, listen to your body
2️⃣ Soak up the vitamin D.
Vitamin D is a real superhero when it comes to brain health, playing a key role in immunity and cognitive function. Most of it comes from exposure to sunlight, which has the added benefit of triggering your brain’s release of serotonin (no wonder we’re all happier on holiday, right?).
In climates like the UK, there’s not enough sunlight for our bodies to make vitamin D from October to March. So when summer eventually appears, we’ve gotta make the most of it.
Tips for catching those rays:
- Take advantage of brighter mornings and longer evenings by walking or cycling to work
- Have your meals al fresco
- Go wild swimming or take a dip in your local lido
- Plan outdoor activities to socialise with friends and family
Did you know that your brain is 75% water? That’s why hydration is so closely linked to brain health.
Water helps your brain to produce key neurotransmitters and hormones, maintain healthy cell turnover, flush out toxins and metabolic waste, and get all the oxygen, vitamins and minerals it needs to thrive.
High temperatures and humidity can make you dehydrated, so make sure to drink plenty of fluids for sharper focus, better memory, and a balanced mood.
Tips to top up your hydration levels:
- Don’t like water? Lower-fat, sugar-free fluids (like low-fat milk, tea and coffee) also count
- Or pretend you’re at a fancy spa and infuse your water with fresh mint or slices of lemon
- Aim for 6-8 cups or glasses of hydrating fluids a day
- Add an extra glass of water for every Aperol or iced coffee (alcoholic or caffeinated drinks tend to be dehydrating)
- Grab an electrolyte-rich drink to rehydrate after exercise
- Eat watery fruits, like watermelon or cucumber, for bonus points
4️⃣ You do you.
Even when we’re asleep, our brains are active—so they never truly “rest”. But most of us know that our heads are much nicer places to be when we’re calm and relaxed vs. when we’re flustered and overwhelmed.
It’s normal to have a busy social calendar in the summer. But if you’re feeling frazzled, it might be a sign you’re spreading yourself too thin.
Remember, it’s okay to say no and take some time back for you.
Tips for giving your brain a break:
- Try to get 7-8 hours of sleep every night
- Set boundaries with yourself and others—if you’re getting booked up, block out evenings and weekends to keep plan-free
- Practice mindful activities, like meditation, journalling or walking (even better if you can leave your phone at home)
- Consider the 7 different types of rest
- Take a holiday if you can: the ultimate break for your brain
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Cool, cool water: everything H20 does for your brain |
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On set with Spencer Matthews: BTS of our latest shoot |
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Your questions, answered 💬
Q: "Hi Dan, any book recommendations for summer reading?"
I have included three below, the first one is my personal recommendation, I think it’s good to read something thought-provoking to keep your mind stimulated.
I then asked a couple of the Heights team to recommend some ‘lighter’ reads, as giving your brain a break and getting lost in fiction is crucial for well-being too.
'Bad Therapy' by Abigail Shrier. Definitely one of the most eye opening books I've read in years as someone with a long history of mental health issues - her genuine curiosity and investigative style for unpacking the business of therapy and the motivations behind whether constantly getting people to focus on themselves and their own trauma can ever really solve their issues was not just brilliant but really challenged my world views and opened my mind to a very different perspective. I feel much smarter, more conscious and aware since finishing it
'Green Dot' by Madeleine Grey. It's a messy love story about a twenty-something girl called Hera, who has an affair with Arthur, a middle-aged journalist. It's a debut novel that's funny and explores the pitfalls of adulthood and the journey of self-discovery 😼. Really enjoying it so far, such an easy read and she's a sarcastic gorl which makes me LOL.
'A Novel Love Story' by Ashley Poston. It's about Eileen, a romance bookworm who loves getting lost in happily-ever-afters. She heads to her annual book club retreat but ends up stranded in Eloraton, a town straight out of her favorite romance series. She believes she’s there to finish the author's last story, but meets a grumpy, cheeky bookstore owner which complicates things... super easy & light read ☀️
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Hit reply to see your health question + our answer in the next Sunday Supplement.
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