Summer temperatures in the Philippines are often the highest of the year. And with this weather, it’s the ideal time to travel nationwide and enjoy sunny experiences with family and friends. The heat, on the other hand, can have an effect on our general health—we’re more prone to dehydration and intestinal difficulties, which can ruin our enjoyment.

Make the most of these relaxing months by remaining healthy and supporting the body with nutritious foods. Dr. Eca Lorenzo, internal medicine expert and functional medicine practitioner, and Filipino plant-based company Sekaya recommend changes to our regular eating habits that will keep us energized all summer.

Take advantage of fresh produce. April and May are when produce is at its peak, when farmers harvest crops and when our own backyards are abundant with fruits. “During this time, you notice that local in-season fruits like mango, guyabano, coconut, rambutan, santol, pomelo, and pineapple are more readily available at your favorite grocery stores and markets. This can help add more color and variety to your plates, allowing you to get as many nutrients as possible,” shares Dr. Lorenzo. “It’s also great to keep yourself well-hydrated by adding in more vegetables with high water content like lettuce, tomato, broccoli, spinach, and eggplant to what you eat.”

Go for lighter meals. On warm days, the digestive system may become slow as more energy is being spent to keep the body from overheating. “Avoid eating heavy meals this summer to give your digestive system a chance to keep up with everything that’s going on in your body,” Dr. Lorenzo suggests. “Remember to control your portions and to take your time chewing your food to avoid bloating.”

It’s good to have some healthy snacks like veggie sticks and dips, trail mixes, and salad cups in between meals to curb hunger and avoid overeating. “This is also an opportunity to take in more fiber which helps digestion,” Dr. Lorenzo explains.

Choose your cold treats wisely. Instead of ice creams and sugary beverages, try having fruit smoothies or botanical infused drinks. “Sugar can actually lead to dehydration when consumed in high volumes,” Dr. Lorenzo warns. “Drinking water is still the best way to quench your thirst. But if you want something more flavorful, it’s best to choose the healthy route by making smoothies with the freshest fruits and without added sugar or add ice to your favorite botanical infusions.”

Sekaya Botanical Infusion, the plant-based brand’s line of botanical blends made from organic ingredients with wellness benefits like easing digestive issues and boosting immunity, can also be added to one’s hydration fix. They are so easy to prepare. Just steep a bag or two in freshly boiled water and infuse for 3-4 minutes, then add ice or put it inside the fridge for a refreshing healthy drink.

Observe food safety practices. Dr. Lorenzo reminds that cases of food poisoning and gastroenteritis can be quite common during summertime. “Food poisoning and gastroenteritis due to bacteria or virus have similar symptoms like an upset stomach and vomiting. Both are caused by unhygienic or contaminated  food and water,” she adds. “Prevent this from happening by following food prep standards like washing your hands when handling ingredients, making sure fruits and veggies are washed before eating, and ensuring that meat is cooked through. Also, avoid leaving food and water out for hours, especially under the heat of the summer sun.”

Summer is a great time to rest, relax and loosen up, but the heat can take a toll on our health too. Maintain good eating habits and even add a few more, so we can avoid the summer blues and stay having fun all season long.

Sekaya is a Filipino plant-based brand that provides natural, science-backed products to support your health goals and daily wellness. Sekaya is under Synnovate, the natural products division of UNILAB. Learn more about how you can benefit from Sekaya’s plant-based solutions and get health tips and information at https://www.sekaya.com.ph/ and by following @sekayaph on Facebook and Instagram.