{"id":1067883,"date":"2026-07-04T11:14:24","date_gmt":"2026-07-04T11:14:24","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/1067883\/"},"modified":"2026-07-04T11:14:24","modified_gmt":"2026-07-04T11:14:24","slug":"the-summer-rituals-which-lengthen-your-life-and-the-eight-that-shorten-it","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/1067883\/","title":{"rendered":"The summer rituals which lengthen your life \u2013 and the eight that shorten it"},"content":{"rendered":"

In theory, summer<\/a> should make healthy living<\/a> easier. There is more daylight to get outside in, more fresh produce to eat, more chances to swim, walk and socialise, and less temptation to spend evenings hibernating under a blanket.<\/p>\n

The trouble is, summer is not automatically good for us. It also tends to mean later nights, hotter bedrooms, more drinking<\/a>, more barbecues, more sitting around on long journeys and \u2013 if we are not careful \u2013 more damage to our skin.<\/p>\n

Here, doctors explain which summer habits are worth leaning into for a longer, healthier life \u2013 and which ones are best avoided.<\/p>\n

THE HABITS THAT COULD HELP YOU LIVE LONGER<\/p>\n

Eating seasonally<\/p>\n

\"AdorableSeasonal fruits are a great choice in the summer heat (Photo: Oscar Wong\/Getty)<\/p>\n

Summer is one of the easiest times of the year to eat more fruit and vegetables<\/a>, and making the most of what\u2019s naturally in season can give your body a welcome nutritional boost.<\/p>\n

\u201cFruits that are in season in summer \u2013 such as blueberries, strawberries and raspberries \u2013 are full of vitamins, minerals and antioxidants,\u201d says Dr Angela Rai, GP and longevity expert at The London General Practice.<\/a> \u201cThey contain anthocyanins, plant compounds that help reduce inflammation, lower the risk of heart disease and support cognitive function.<\/p>\n

\u201cPeak-season tomatoes and pink fruits, such as watermelon and pink grapefruit, also contain lycopene, an antioxidant with anti-inflammatory properties that may offer mild protection against sun damage \u2013 although it\u2019s certainly not a replacement for sunscreen.\u201d<\/p>\n

Spending more time outdoors<\/p>\n

Making the most of bright summer mornings isn\u2019t just good for your mood \u2013 it helps keep your body\u2019s internal clock running as it should.<\/p>\n

\u201cSpending time outdoors, particularly in the morning<\/a>, supports circadian rhythm and metabolic health,\u201d says Dr Nadia Ahmad, GP and founder of The Weight Care Clinic<\/a>. \u201cMorning daylight helps reset your body clock, improving sleep, hormone regulation and energy levels.<\/p>\n

\u201cA healthy circadian rhythm is linked to better metabolic health, lower rates of chronic disease and healthier ageing.\u201d<\/p>\n

Switching off<\/p>\n

\"\"Make time for more mindful and restful activity (Photo: Betsie Van der Meer\/Getty)<\/p>\n

Summer can be a good opportunity to slow down, but switching off is about more than simply taking annual leave. Building regular periods of rest into everyday life can benefit both your physical and mental health<\/a>.<\/p>\n

\u201cEffective stress management and adequate rest contribute to overall wellbeing and support long-term health and longevity,\u201d says Dr Vanessa Clewett, GP and health assessment doctor at Nuffield Health<\/a>.<\/p>\n

Summer holidays are a great way of switching off \u2013 but even if you aren\u2019t going away this year, you can incorporate more rest into the season. Clewett recommends taking regular breaks away from your desk and incorporating short \u201cexercise snacks\u201d<\/a> throughout the day to break up long periods of sitting.<\/p>\n

Going Mediterranean<\/p>\n

You don\u2019t have to holiday on the Amalfi Coast to enjoy the benefits of a Mediterranean diet.<\/a> In fact, many of its staples are at their best during the British summer.<\/p>\n

\u201cSalads, pulses, oily fish and olive oil all fit a Mediterranean-style diet, which has some of the strongest evidence for reducing cardiovascular events and supporting healthy ageing,\u201d says Dr Syed Afzal Sohaib, consultant cardiologist at HCA Healthcare UK The Wellington Hospital.<\/a><\/p>\n

Rather than focusing on strict rules, the Mediterranean way of eating centres on simple, minimally processed foods: plenty of vegetables, beans and lentils, wholegrains, nuts, fruit, fish and healthy fats, with red meat eaten less often. Summer makes it particularly easy to build meals around colourful salads, grilled vegetables and fresh produce, helping you follow a pattern of eating that has repeatedly been linked with better heart health and a longer life.<\/p>\n

Swimming<\/p>\n

\"SmilingA cool dip is the ultimate tonic on a hot day (Photo: Thomas Barwick)<\/p>\n

Swimming<\/a> offers an impressive combination of cardiovascular and strength benefits while being gentle on the joints.<\/p>\n

\u201cAlong with providing a cooling escape from the warmer days, swimming can offer a key to longevity,\u201d says Dr Amber Akhter, lead physician at Bupa Health Clinics<\/a>. \u201cBecause it\u2019s a non-weight-bearing activity, it can be adapted for people of all ages and abilities.\u201d<\/p>\n

She add: \u201cSwimming, playing games in the water or even water aerobics all help strengthen your heart and lungs, allowing blood to pump more effectively around your body.\u201d<\/p>\n

In turn, this can help reduce your risk of conditions including heart disease<\/a>, diabetes and some cancers, while strengthening muscles and helping maintain a healthy weight \u2013 all of which support independence in later life.<\/p>\n

If you\u2019re heading outdoors, Akhter advises sticking to designated swimming areas supervised by lifeguards where possible and advises that \u201cif you enjoy wild swimming, always go with a group\u201d.<\/p>\n

Socialising<\/p>\n

Summer calendars often fill up quickly with barbecues, holidays and evenings outdoors \u2013 but those social occasions may be doing more than simply creating happy memories.<\/p>\n

\u201cMaintaining a good social life<\/a> during summer \u2013 and throughout the rest of the year \u2013 is linked to a longer lifespan,\u201d says Akhter. \u201cResearch has found that the more socialising you do, the more likely you are to live for longer.\u201d<\/p>\n

Quality matters just as much as quantity. \u201cWe need to surround ourselves with meaningful connections to stay physically and mentally well. Long-term loneliness can affect both physical and mental health.\u201d<\/p>\n

Sharing worries with someone you trust, laughing together and feeling supported can all help reduce stress and lower blood pressure, while friends are also more likely to encourage healthier habits and keep you active.<\/p>\n

Summer is an ideal time to strengthen those connections, whether that\u2019s joining a local club, volunteering<\/a>, reconnecting with old friends or simply sending a message to someone you\u2019ve been meaning to catch up with.<\/p>\n

\u2026 AND THE ONES WHICH COULD SHORTEN YOUR LIFESPAN<\/p>\n

Charring your food<\/p>\n

\"\"Avoid torching your food on the barbecue this summer (Photo: Catherine Falls\/Getty)<\/p>\n

Nothing says summer quite like cooking over an open flame \u2013 but doctors warn that it\u2019s worth keeping an eye on what\u2019s happening to your food as well as the barbecue<\/a>.<\/p>\n

\u201cWe\u2019re all aware of protecting our skin from the sun, but we often forget about protecting our food from the flames,\u201d says Dr Naila Aslam, GP with a specialist interest in lifestyle medicine at Central Health London<\/a>. \u201cTry not to let meat become heavily blackened on the barbecue, as regularly eating charred meat has been linked with a higher risk of certain cancers.\u201d<\/p>\n

That doesn\u2019t mean giving up barbecues altogether \u2013 simply cooking food more gently, turning it regularly and removing any burnt sections to reduce the risk.<\/p>\n

Letting yourself get dehydrated<\/p>\n

\u201cChronic or repeated dehydration can contribute to kidney problems, confusion, falls and hospital admissions, all of which can affect long-term health and independence,\u201d says Ahmad.<\/p>\n

\u201cAs we age, our thirst signals become less reliable, making dehydration more common. That\u2019s why it\u2019s important to drink regularly throughout the day rather than relying on thirst alone.\u201d<\/p>\n

During hot weather<\/a> or if you\u2019re exercising, your fluid requirements are likely to be even higher, making it especially important to top up before you begin to feel thirsty.<\/p>\n

Making barbecues all about meat<\/p>\n

While burgers and sausages may be the stars of many summer cookouts, building every barbecue around meat means missing out on foods that are particularly good for long-term health.<\/p>\n

\u201cSummer barbecues don\u2019t have to revolve around meat,\u201d says Aslam. \u201cGrilled vegetables, bean burgers, lentil salads and corn on the cob can be just as satisfying.\u201d<\/p>\n

Swapping some meat for plant-based options<\/a> is an easy way to boost your fibre intake \u2013 something most of us don\u2019t get enough of.<\/p>\n

Fibre supports gut health, helps regulate cholesterol and blood sugar, and has consistently been linked with a lower risk of heart disease and bowel cancer.<\/p>\n

Sleeping badly<\/p>\n

\"womanOpt for a eye mask to block out the light during short summer evenings (Photo: Vera Petrunina\/Getty)<\/p>\n

Late sunsets, hot bedrooms<\/a> and busy social calendars can all make it tempting to sacrifice sleep during the summer months, but doing so comes at a cost.<\/p>\n

\u201cSleep is one of the strongest predictors of long-term health,\u201d says Ahmad. \u201cDuring summer, lighter evenings can delay melatonin release and reduce sleep quality.\u201d<\/p>\n

Over time, consistently poor sleep is associated with a higher risk of heart disease, stroke, obesity and type 2 diabetes, all of which are linked to a shorter life expectancy.<\/p>\n

\u201cProtecting your sleep with a consistent bedtime and blackout curtains is a simple habit that supports healthy ageing.\u201d<\/p>\n

Drinking too much alcohol<\/p>\n

Summer often brings more opportunities to drink, from weddings and festivals to pub gardens and holidays. But regularly overdoing it on the alcohol<\/a> can have lasting consequences.<\/p>\n

\u201cDrinking too much can weaken your heart muscle, narrow your arteries and leave you more vulnerable to high blood pressure, blood clots, stroke and heart attack,\u201d says Akhter. \u201cAlcohol also increases your cancer risk because it damages cells, making it harder for them to repair themselves.\u201d
If you\u2019re drinking, she recommends trying \u201czebra striping\u201d \u2013 alternating alcoholic drinks with soft drinks or alcohol-free alternatives.<\/p>\n

\u201cThis can help you enjoy social occasions while drinking less overall. It also replaces some of the fluids lost because alcohol is dehydrating and can reduce the number of calories you consume.\u201d<\/p>\n

Current UK guidance recommends drinking no more than 14 units of alcohol a week, spread across several days, while having regular alcohol-free days. \u201cThe less alcohol you drink, the lower the health risk,\u201d adds Akhter.<\/p>\n

Sitting for hours on end<\/p>\n

\"AMake time to stretch your legs and go for a stroll (Photo: Azman\/Getty)<\/p>\n

No one needs telling that travel has myriad benefits \u2013 but it also comes with long journeys and plenty of sitting around.<\/p>\n

\u201cLong periods of inactivity<\/a> are associated with an increased risk of cardiovascular disease, type 2 diabetes and premature death,\u201d says Ahmad. \u201cEven doing some exercise doesn\u2019t completely undo the effects of sitting for the rest of the day.\u201d<\/p>\n

Fortunately, the solution doesn\u2019t have to involve hours of workouts. \u201cStanding up, stretching or taking a short walk every hour can make a meaningful difference over time.\u201d<\/p>\n

Drinking your calories<\/p>\n

When the weather warms up, sugary drinks can quickly become a daily habit \u2013 but many contain more calories than people realise.<\/p>\n

\u201cIt is not just alcohol that catches people out,\u201d says Aslam. \u201cIced coffees, milkshakes and fizzy drinks can all contain a surprising amount of sugar and calories.\u201d<\/p>\n

Choosing water, sparkling water or unsweetened drinks most of the time can help keep both your calorie and sugar intake in check while keeping you properly hydrated.<\/p>\n

Getting sunburn<\/p>\n

\"CroppedDon\u2019t scrimp on the sunscreen this summer (Photo: Oscar Wong\/Getty)<\/p>\n

\u201cSun damage<\/a> builds up over a lifetime, even if the redness fades after a few days,\u201d says Ahmad. \u201cRepeated sunburn increases the risk of skin cancers, including melanoma, and also accelerates skin ageing.\u201d<\/p>\n

Protecting yourself doesn\u2019t have to mean avoiding the sunshine altogether. \u201cConsistently protecting your skin with sunscreen, clothing and shade reduces this cumulative damage and lowers your long-term cancer risk.\u201d<\/p>\n

With the UV index often reaching high levels during the British summer, making sun protection part of your daily routine is one of the simplest ways to protect your future health.<\/p>\n","protected":false},"excerpt":{"rendered":"In theory, summer should make healthy living easier. There is more daylight to get outside in, more fresh…\n","protected":false},"author":2,"featured_media":1067884,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[4318],"tags":[105,13975,622,17978,4434,14299,16,15,4950],"class_list":["post-1067883","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-health-and-wellbeing","tag-healthy-eating","tag-iweekend","tag-nutrition","tag-summer","tag-uk","tag-united-kingdom","tag-wellbeing"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116861422282034601","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/1067883","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=1067883"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/1067883\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/1067884"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=1067883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=1067883"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=1067883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}