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There’s something inherently primal about summer that speaks directly to our genes. The lengthening days (particularly in the northern hemisphere) call us outside before we’ve even had our first cup of tea, lasting long into balmy evenings and golden sunsets. Bare feet find warm grass. Breezes carry the scent of blossoms and barbecues. And that golden light? It’s an ancient signal, telling our bodies it’s time to grow, move, connect and thrive.
Yet for too many of us, summer slips by while we’re still indoors, tapping on keyboards under artificial light, scrolling through sunsets on a phone instead of feeling them on our skin. Modern lifestyles have crushed and silenced the evolutionary rhythms responsible for harmony, balance and resilience that have seen us through evolution.
If we use summer as nature intended, as our ancestors did for millennia, we can reboot our health at a level no supplement or app can match. The formula is simple: move your body, step into the light, eat fresh, and let nature reset your system.
>>> Reset your summer health with our book Reset Eating
Movement in the light
Two million years ago, movement wasn’t a lifestyle choice—it was survival. Hunter-gatherers walked, climbed, lifted, and sprinted under open skies, often for hours a day. According to clinical biologist Fritz Muskiet, our genes have only shifted by 0.5% in a million years, meaning our bodies are still wired for that kind of active, outdoor life.
Modern culture, however, has swapped daily foraging for shopping apps, and wild chases for remote controls. We’ve traded the sweat of pursuit for the stillness of a sofa and gaming systems. And with that trade, we’ve lost not only muscle and mobility, but also a powerful synergy: movement in sunlight.
When you exercise outdoors, you don’t just get the cardiovascular and muscular benefits of activity — you also boost your vitamin D production, balance your circadian rhythms, and flood your brain with mood-enhancing neurotransmitters.
The sun’s full-spectrum gift
When you think of the sun, maybe it conjures up visions of tanned skin and ample vitamin D—and while the vitamin D is vital, it’s only part of the story. Sunlight acts as a natural form of photobiomodulation (PBM), delivering red and near-infrared wavelengths that energise your cells, reduce inflammation, and even support healing.
Moderate, non-burning sun exposure can:
- Regulate your sleep-wake cycle
- Elevate mood and sharpen focus
- Support skin and gut microbiome diversity
- Enhance immune resilience through antimicrobial peptides
- Protect against certain cancers and metabolic diseases
The problem? Decades of ‘fear the sun’ messaging has driven many indoors or to smother themselves in chemical sunscreens that block both the harmful and beneficial wavelengths. Yes, overexposure does cause damage—but avoiding the sun entirely goes against evolution and is a recipe for deficiency, disrupted circadian rhythms, impacts to mood, and a weakened immune system.
>>> Explore: Harness, don’t hide: The healing power of summer sun
Topping up your summer bank account
Think of vitamin D as your summer savings account. If you get regular midday exposure, 5 to 30 minutes depending on skin type, with large areas of skin uncovered, you can build levels into the optimal range (100–150 nmol/L / 40–60 ng/ml). That ‘deposit’ will carry you partway through autumn and winter, when the sun’s angle is too low for vitamin D synthesis.
But the reality is sobering: studies show a pandemic of vitamin D deficiency worldwide, across all ages—even in summer. Contributing factors include sunscreen overuse, indoor living, cultural clothing practices, low dietary intake, older age, and even genetics affecting vitamin D receptor function.
Low levels increase the risk of osteoporosis, autoimmune disease, hypertension, infectious illnesses, type 2 diabetes, and certain cancers.
>>> Read: Vitamin D — Why We’re Still Not Getting It Right
Safe sun in the real world
You can enjoy the sun’s benefits without burning—it’s all about gradual, consistent exposure:
- Start with short sessions (5–20 mins) around midday when the sun is highest in the sky, increase slowly
- Expose more skin for as short a time as needed
- Use hats, shade, or light clothing for longer exposure
- Choose non-nano zinc oxide sunscreens to block harmful UV rays while letting beneficial light through.
Natural oils like coconut, jojoba, or olive can help condition your skin, but they’re not a sun block so will not protect you from burning. Listen to your skin and never push to the point of redness.
Rewild your health: the summer blueprint
Summer brings with it the opportunity to reset your ‘ecological terrain’—the interconnected systems that keep you resilient and thriving. Here’s a simple blueprint to reset this summer:
- Move daily in nature
Walk, swim, cycle, garden — just get outside and vary your movements. - Bank your vitamin D
Test your levels now, top up with safe sun and, if needed, quality D3 supplements. - Eat seasonally
Load your plate with a rainbow of fresh, plant foods, oily fish, and organic eggs (where possible). - Ground yourself
Barefoot contact with grass, sand, or soil helps regulate inflammation and stress. - Socialise outdoors
Share meals, games, or conversations in natural light to boost mood and connection. - Switch off devices
Let your eyes and brain recalibrate with the changing light of day. - Respect your rhythms
Let daylight guide your wake-up and wind-down times—no blue-light binges before bed.
Make the most of your summer
Summer isn’t just a season—it’s a biological opportunity. It’s the moment when nature throws open her doors and says: “Come outside, move, breathe, let me restore you.”
By combining movement, sunlight, fresh seasonal food, and outdoor connection, you’re not just ‘being healthy’—you’re aligning with the ancient patterns your body still recognises. You’re filling your vitamin D bank account, syncing your circadian clock, energising your cells, and lifting your spirit.
Wishing you a wonderful rest of your summer. Let the sun kiss your skin—carefully and gently. Walk a little further. Breathe a little deeper. Listen to the world outside your four walls. Our ancestors thrived in these conditions for millions of years which is why our genes always call to us in summer.
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