Summer Health Tips for Moms and Kids

Summer brings long days, warm sunshine, and plenty of opportunities for family fun. But for moms, keeping everyone healthy through travel, pool days, sports camps, and BBQs can sometimes feel overwhelming. Here are simple, functional medicine-inspired strategies to help your whole family thrive this season.

1. Hydration That Actually Works

Water alone isn’t always enough in the heat. Add electrolytes (coconut water, trace mineral drops, or a homemade mix with sea salt + lemon) to help kids (and moms!) stay energized and avoid headaches, fatigue, and crankiness. The electrolytes linked above is our favorite "lemonade" to sip in the summer.

💡Tip: If your child resists plain water, freeze berries or citrus slices in ice cubes to make it fun.

2. Sun Safety Without the Toxins

Conventional sunscreens can contain chemicals that disrupt hormones. Instead, look for mineral-based formulas with zinc oxide or titanium dioxide. Pair sunscreen with hats, rash guards, and shade breaks. The one linked is also reef safe!

💡Tip for moms: Don’t forget yourself — lips, chest, and hands are the most overlooked areas for protection and the first to show sun damage. This is my favorite mineral-based tinted sunscreen for your face. Mineral sunscreen always makes me look purple because of the white cast, the tint solves this problem!

3. Gut-Friendly Summer Eating

Travel, ice cream, and late nights can all disrupt digestion. Balance treats with:

• Fiber-rich produce (berries, watermelon, corn, cucumbers)

• Probiotic foods (yogurt, sauerkraut, kombucha)

• Digestive support (a kid-safe probiotic or magnesium if constipation strikes)

💡Tip: Pack “gut-friendly snack boxes” with nuts, fruit, and gluten-free crackers for park days or road trips.

4. Movement = Mood Medicine

Kids naturally move more in summer — swimming, biking, climbing. Moms, this is your chance to join in instead of just supervising. Even 20 minutes of outdoor play with your kids boosts vitamin D, balances circadian rhythms, and reduces stress hormones.

💡Tip: Family “movement challenges” (like 100 jumps on the trampoline or a family plank contest) make it fun.

5. Protect Sleep Routines (Even With Late Sunsets)

Light evenings can throw off bedtime. Functional medicine reminds us that consistent sleep is key for growth, mood, and immune health.

• Keep a predictable wind-down routine.

• Use blackout curtains or eye masks.

• Limit screens in the evening to support melatonin.

💡Tip: An epsom salt bath before bed can calm both kids and moms.

6. Mom’s Self-Care Matters Too

Summer often puts kids first, but your energy is the anchor for the family. Make time for:

• A morning walk or meditation before the house wakes up

• Pre-made smoothie bags in the freezer for quick nutrition

• Scheduling your own wellness check-ins (labs, supplements, stress support)

Final Thoughts

Summer is a season of joy, connection, and vibrant health — if we approach it with intention. By focusing on hydration, clean sun protection, gut health, movement, sleep, and self-care, you can help your kids thrive and feel your best as a mom.

💡 Want more personalized support? Book an appointment with me to create a customized summer wellness plan for your family.

Book an appointment here

In Wellness,

Alani Kalfayan, NP-C

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