Your gut function is closely tied to an internal clock - or circadian rhythm - which is partly influenced by when you sleep and eat. So going to bed and having meals on a consistent schedule helps everything tick along smoothly. Routines also help us make habits out of behaviours that benefit gut health, like exercise and eating fruits and veggies.
But it’s also true that doing the same thing every day can end up feeling a bit...same-y. One way to keep your routine feeling fresh is to tweak it when there’s a change in season, so when spring makes way for summer, or autumn turns to winter. Doing this offers us a chance to connect with nature and enjoy what the different seasons have to offer in terms of foods and activities. It can also provide a dopamine boost as the brain loves newness and novel experiences!
So, with summer bringing longer days and warmer weather, how can you give your gut-friendly routine a seasonal glow-up? Here are a few ideas spanning mornings, movement, food and hobbies. Pick a handful to try each week and feel the difference.
Ideas for Your Morning Routine
Wake up 15 minutes earlier
Getting up a little earlier is easier in summer as lighter mornings help us feel more alert. Take advantage by giving yourself 15 minutes to journal or do a short mindfulness practice. Done regularly, these habits can help manage stress and support emotional wellbeing.
Cold water refresh
Rinse your face with cold water and follow with SPF, or create your own version of a summer skincare routine.
Swap your Symprove flavour
Pineapple, anyone? Summer in a bottle.
Take your 10-minute wait outdoors
After you’ve had your Symprove, step outside. Grab a mat and do a full-body stretch or short yoga practice. Or simply simply sit and soak up the morning rays and quiet time. Exposure to natural light early in the day is linked to better sleep later on.
Ideas for Meals
Switch up your produce
Swap your usual fruit and veg for seasonal picks. As well as tasting better, eating a variety of plants means more nutrients for your gut microbes. Stuck for ideas? Pick two or three seasonal veggies each week (see our list below) and meal plan around them. We’ve linked some recipes below to get you started.
Veggies in season: Courgettes, broad beans, cucumber, watercress, spinach, parsley, rocket summer squash, tomatoes, sweetcorn, swiss chard.
Fruits in season: Raspberries, rhubarb, strawberries, blueberries, cherries, peaches, plums, blackcurrants
Swap porridge for a summer brekkie
Over porridge? Try a Bircher muesli bowl, Overnight oat pancakes, a summery smoothie, or Buckwheat bowls with berries and yoghurt.
Upgrade your lunchbox
Swap sandwiches for nutritious salads - extra points if you eat lunch outdoors. Here’s three favourites: Gut loving grain bowl, lentil tabbouleh, Guacamole salad. This is also a nudge to try some different grains like brown or wild rice, bulgar, quinoa or freekeh for extra plant points. Or try a mixed grain pack for a quick salad base.
Make a summer pesto
Herbs and leafy greens are abundant in summer and rich in polyphenols - colourful plant compounds which feed your gut bacteria. Try making a basil and rocket or watercress pesto then divide into pots and freeze individual servings. Stir through wholewheat pasta, or mix into grains like freekeh, couscous or brown rice with roasted veggies for a tasty lunch or dinner.
Dinner al fresco
Make a point of eating your evening meal outside a few times a week - even if you need a jumper. String up fairy lights, curate a feel-good summer playlist, and enjoy evenings al fresco. No outdoor space? Pick an evening for a picnic in the park. Pack a simple meal, grab a blanket, and head to your local green space.
Social dining
Eating with others has been shown to boost mood and wellbeing. Pick one night this summer to invite friends over and make it a potluck dinner to share the load. For bonus points make gut health the theme: plant-rich plates, alcohol-free sips, and of course, dancing.
Ideas for Movement
Take your movement outdoors
Swap the gym for the grass once a week. Exercising in nature has been shown to have added benefits for your brain as it’s inherently calming.
Try something new
Book a new activity to explore moving in new ways - how about outdoor yoga, a dance class, paddleboarding, or a swim at an outdoor lido? If you walk or cycle to work, try a new route. Even small changes bring novelty, which gives the brain a lift.
Downtime and Rest
Reclaim your lunch break
In winter, it’s easy to stay glued to your desk during lunch. But now’s the time to break that habit. Pack a book, a sunhat, some headphones, and take your lunch outdoors.
Soak up golden hour
Try a 10-minute post-dinner walk, or sitting in the garden or a cosy nook with a book before bed. An iced herbal tea or a decaf iced latte is a great companion. Research suggests reading can improve sleep quality, which in turn supports your gut health. Check out our favourite list of gut health reads here
Refresh your bedtime routine
Open a window, switch to lightweight and breathable PJs and try a five minute yoga routine or stretch before bed. Get yourself an eye mask or a blackout curtain if the light makes it difficult to fall asleep.
Join us as we uncover how you can feel your best inside and out this summer.
