5 wellness practices to introduce into our summer

The pandemic has taught us to pay more and more attention to health and well-being of body and mind as a preventive measure. Thus, the wellness industry is constantly growing and new trends are born to help us feel better and recharge our batteries to cope with everyday life. Summer is the time when we usually have more time for ourselves and is therefore the perfect opportunity to try new activities, change our attitude towards nutrition, sports and meditation. Sometimes small changes are all it takes to reap big benefits, like swapping your coffee for matcha tea or synchronising your sleep schedule with even an ad hoc holiday.

Here are 5 wellness practises to introduce into our summer.

Matcha makeover

Coffee is a part of our tradition. For some, it's an essential ritual, the only way to start the day on the right foot, a social moment with family and friends, or an excuse to get up from your desk and take a break at the office. How about replacing the contents of our daily cup with matcha tea in the summer? The "jade foam" created by carefully mixing hot water with the magical powder from Japan is a true panacea, a tonic for the body. It contains an amino acid called L-theanine, which is great for concentration; it is rich in antioxidants (in fact, relative to the weight of green tea, the powder formula contains 137 times more), which are good for boosting the immune system; it offers a variety of vitamins, minerals and polyphenols and, according to a recent study, would activate the dopamine D1 and serotonin5-HT1A receptors, which has a positive effect on anxiety and stress.

Sleep synchronisation

A good night's sleep is crucial for well-being. This is why sleep synchronisation is a wellness trend that is gaining popularity. What does it consist of? In aligning your sleep cycle with your own circadian rhythm, a kind of internal clock in your body that controls the rhythms of the body's various organs over a 24-hour period. One of the most important is the one that regulates the change between sleep and wakefulness. You can start to synchronise your sleep by setting a regular sleep rhythm (also with the help of one of the many appropriate apps). This can be achieved by making small, simple lifestyle changes: Get outside when the sun is shining, limit caffeine and alcohol intake, exercise, avoid artificial light before bed and, most importantly, lie down and wake up at the same time every day. The benefits? Regulating hunger and digestion, stabilising body temperature, improving mood, reducing feelings of stress and anxiety and thus improving our overall well-being.

Cryotherapy

Remember that picture of Bella Hadid dipping her face in a bowl of water with ice cubes? Maybe we can try that too this summer and skin icing like the model. When the temperatures rise, our skin can become red, swollen and irritated. This habit could solve that problem. As beautician Katharine Mackenzie Paterson explains, low temperatures cause blood vessels to constrict and reduce blood flow, which reduces swelling and redness and cools the skin. It also relieves itching and burning as the nerve endings are lightly numbed. Not stopping there, it can also be excellent for controlling oily skin and acne. Cold therapy and exposure to low temperatures have other benefits too, so much so that it is often used by athletes to improve muscle recovery, as the low temperatures reduce muscle damage and prevent potential injuries. Whether you take a cold shower or immerse yourself fully or partially in ice water, the benefits are many, including the production of endorphins, which boost mood by reducing stress and improving mood and sleep.

Micro meditations

Summertime is the time when most of us have the opportunity to take a breath, recharge our batteries after long months of work and escape from the stresses of everyday life. Sometimes, however, it is not so easy or immediately possible to switch off, even if you are on holiday. Mini-meditations, i.e. calming the mind and thoughts for a few moments, can be a valuable help. It only takes 60 seconds an hour to pause, focus on breathing and find our centre again. There are several techniques you can try. G-club recommends 60 seconds of mantra in front of the mirror. It is simple and consists of starting each morning with a 60-second mirror mantra in which we speak to ourselves as the best version of who we are or want to be. It is a kind of verbal pep talk where we say out loud what we want for the day, which then turns into a positive, encouraging mantra or affirmation. The benefits are better self-awareness, a changed perspective and a better connection to our body.

 Sleep tourism

Wellness travel is a must today, but new to the industry is sleep tourism. Hotels and resorts around the world, such as New York's Park Hyatt and London's Cadogan, are taking a more holistic approach to wellness with the aim of improving sleep, offering guests specially designed rooms with sleep experts providing special pillows, sheets, tea and bath salts, but not only that. They offer multi-day programmes led by specialists and doctors, and other treatments, from massages to yoga, meditation and reflexology to help you relax.