Your July Wellness Boost: Sunshine, Hydration & Healthy Living
🌞 Holistic Wellness by Design | July Newsletter
“Summer Radiance: Sunshine, Hydration, and Healthy Living”
Hi Beautiful Friends,
July is here — a time to soak in the sunshine, embrace nature, and nourish your body from the inside out. As we hit the heart of summer, let’s talk about how a few mindful habits can help you feel your best — balanced, energized, and glowing.
☀️ 15 Minutes of Sunshine: The Power of Vitamin D
Did you know that just 15 minutes of natural sunlight a day can help your body produce the vitamin D it needs?
Vitamin D is known as the “sunshine vitamin” for good reason, and it’s essential for:
Strengthening bones and teeth
Supporting immune health
Boosting mood and helping reduce feelings of depression or fatigue
Aiding hormone regulation
Supporting weight management and metabolism
Tip: Step outside early in the day without sunscreen (just for 10–15 minutes) to naturally stimulate vitamin D production. Pair this with a short walk or stretch session, and you’ve got a win-win!
💧 Hydration: Your Summer Superpower
Hydration is crucial for hormone balance, clear skin, digestion, weight loss, and overall energy. During these warmer months, your body loses more fluids — so replenishing is key.
Try these infused “pretty “water ideas to hydrate beautifully:
🍓 Strawberry + Basil – A lightly sweet and refreshing combo
🍋 Lemon + Cucumber + Mint – Detoxifying and cooling
🍊 Orange + Blueberry – Antioxidant-rich and vibrant
🍉 Watermelon + Rosemary – A summer favorite with an herbal twist
🫐🍍🍒 Blueberry, Pineapple & Cherry -A powerhouse for your health!
Let it sit for at least 30 minutes for full flavor. Keep a large glass bottle or pitcher in the fridge and sip throughout the day!
Seasonal Recipe: Summer Hydration Salad 🥗
Cucumber & Citrus Quinoa Salad
Ingredients:
1 cup cooked quinoa (cooled)
1 cucumber, thinly sliced
1 orange, peeled and segmented
¼ cup red onion, finely chopped
2 tbsp fresh mint, chopped
1 tbsp olive oil
Juice of 1 lemon
Sea salt & pepper to taste
Directions:
Toss all ingredients together and chill before serving. This light, zesty salad is loaded with water-rich ingredients and supports hydration, digestion, and hormone balance.
🌻 Other July Wellness Tips:
🌼 Protect your skin naturally with mineral sunscreen and antioxidant-rich foods (think berries, leafy greens, and omega-3s).
🧘♀️ Take time to slow down. Even 5–10 minutes of mindfulness or deep breathing outdoors can help regulate stress hormones and bring clarity.
🍒 Enjoy seasonal produce. July is a great time for cherries, tomatoes, zucchini, blueberries, cucumbers, and peaches. These foods support detoxification, hydration, and hormone health.
🛏️ Prioritize sleep. Warm evenings can disrupt sleep, so aim to cool your room, turn off screens early, and unwind with a calming ritual (lavender essential oil, herbal tea, or journaling).
💫 Final Thoughts
Your body knows how to thrive — it just needs the right support. This month, give yourself the gift of sunshine, hydration, and nourishment. Small daily choices can lead to big transformations.
Wishing you a radiant, balanced, and joyful July.
With warmth and wellness,
Kimberly K.
Holistic Wellness by Design LLC