Oct 22, 2021 | Community

3 ways to nourish your body this summer

Author: Leia Mulroy

Summer eats - Brunswick Daily

Can you feel it in the air? The subtle hint of summer is on its way! 

The fresh sweet fruits are in season, the blue sky is finally showing its face, and beach side getaways are in arms reach. After a long, cold winter slumber, it is time to awaken the body, re energise the mind and work with the energy of summer to optimise our health and wellbeing.

Eating with the seasons and in sync with nature not only supports our local farmers and growers, but the produce is notably richer in flavour and highly nutritious. Furthermore, we are aligning with food that naturally nourishes our body for the heat of the summer months.

Combining the teachings of Traditional Chinese Medicine (TCM) dietary therapy, and Western Nutritional Medicine, let’s look at 3 ways you can optimise your health by eating with the summer season.

Eat lighter

Aim to consume small, balanced meals throughout the day. Our appetite naturally lowers in the warmer months so try reducing the portions and having smaller meals more often to support hydration and nourishment. Stay clear of heavy and greasy foods that weigh the body down and feel heavy to digest. Our food choices want to be light, hydrating and heat dispersing to balance the energies of the hot summer months. Focus on a balance of raw and cooked foods (follow the 80/20 rule- 80% cooked, 20% raw) to aid in the absorption of the food and nutrients.


The changes in temperature can cause dehydration and lethargy, especially if you are working outside and in direct sunlight. Keep up your water intake, ideally at room temperature or slightly cooled and add in some sliced cucumber, fresh mint, lemon/lime or watermelon to enhance the mineral content. Tip: add a small pinch of unrefined sea salt on those extra hot days for a dose of minerals and electrolytes, or if you can, grab a fresh coconut or boxed coconut water- nature’s pure hydration formula!

Enjoy the summer fruits and vegetables

Soak up all the beautiful summer produce on offer, especially the berries and sweet stone fruit in season. Include lots of leafy vegetables such as kale, spinach, rocket, bok choy, broccoli, and cauliflower as well as some more grounding root vegetables such as carrots, beets, and sweet potatoes. Focus on introducing an array of bitter foods to aid in dispersing and clearing the heat from the body while supporting digestion and gut health. These include foods such as dandelion greens, radish, green tea, raw cacao, bitter melon, broccoli, and asparagus. Aim to cook these vegetables lightly by steaming, stir fry or sauté to keep them light, fresh, and nutrient rich.

One last note…

Summer is a time for playfulness, connection, and expansion. Embody the “fire” energy of summer and use this time to reach out to those close to you and make new connections. It’s also a time to call on nature to aid in the release of stagnant, unwanted, or heated emotions such as anger and frustration. Jump in the cold ocean, immerse yourself in the cool, damp ground of the rainforest and connect once more with yourself and loved ones. 

If you want to learn more about healthy life and eating habits, stay tuned for more of Leia’s articles! Leia is a Brunswick based herbalist and nutritionist. She recently founded Kambaba Herbals, a small line of high-quality herbal medicine products made available for everyone to experience the effects of mother’s natures gifts in everyday life. Follow her on Instagram and check out her website!

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