Author: Dr. Barbara Edwards | Princeton, NJ

Summer is your time to soak up the sun and enjoy life, but that bloated, sluggish feeling can dim even your brightest days. You’ve probably noticed how heat, dehydration, or salty snacks—like those tempting BBQ sides—leave you feeling puffy and uncomfortable. The good news? You can change that with a few simple choices in the kitchen.
When you focus on fresh, hydrating, and gentle foods, you give your digestion a boost, calm inflammation, and feel lighter—all while keeping your meals delicious. Here’s how you can beat bloating this summer with ideas that your body will appreciate.

Why You Feel Bloated in Summer

Have you ever wondered what’s behind that heavy feeling? When it’s hot, you might not drink enough water, and your body holds onto what it has. Then, if you eat salty foods—think chips, sauces, or deli meats—it adds up, making you swell. Your digestion can slow down in the heat, too, especially if you’re having richer meals without enough fluids. That’s when bloating or gas creeps in. Lighter foods can help you find your balance again.

Foods That Help You Feel Good

Before you try the meals, here are some ingredients that naturally ease bloating and support you:

• • Cucumbers – Full of water to hydrate you and calm inflammation.
  • Ginger – A gentle way to soothe your stomach and reduce gas.
  • Lemon – Helps your digestion get moving and refreshes you.
  • Leafy greens – Light on your system, with magnesium and fiber you need.
  • Yogurt with probiotics – Keeps your gut happy and balanced.
  • Pineapple and papaya – Offer enzymes to help you digest better.
  • Berries – Give you antioxidants without extra sugar.
  • Zucchini and squash – Hydrating and easy for your stomach to handle.

Mix these with a bit of protein or healthy fat, and you’re set to feel lighter.

Meal Ideas to Lift You Up

1. 1. Cucumber and Quinoa Salad
      Toss some cooked quinoa with diced cucumbers, cherry tomatoes, fresh parsley, a splash of lemon juice, and a little olive oil. If you’d like, add feta or grilled chicken for protein. It’s a refreshing way to fill up without weighing you down.
   2. Tropical Smoothie Bowl
      Blend frozen pineapple, a banana, spinach, and coconut water until smooth. Top it with chia seeds, blueberries, and a touch of unsweetened shredded coconut. You’ll love how cooling and gentle it feels.
   3. Grilled Zucchini and Chickpea Wraps
      Grill thin slices of zucchini, then wrap them around mashed chickpeas with lemon, garlic, and a dab of tahini. You can enjoy it cold or just warm—a light lunch that satisfies.
   4. Berry and Yogurt Parfait
      Layer plain Greek yogurt with blueberries, strawberries, and a drizzle of honey. Sprinkle on some flaxseeds or oats if you want texture. It’s kind to your gut and tastes like summer.
   5. Ginger-Lime Chicken with Watermelon Salad
      Marinate chicken in lime juice, ginger, and a hint of garlic, then grill it. Pair it with watermelon, cucumber, mint, and arugula on the side. You’ll find it perfect for a warm evening.

Tips to Keep You Comfortable

• • Eat smaller meals: Big portions can tire your digestion in the heat, so you might feel better with lighter bites spread out.
  • Drink water all day: Sip steadily so you stay hydrated and avoid puffiness.
  • Watch salt and sugar: They can throw you off, so ease back where you can.
  • Take your time: Chewing slowly helps you avoid extra air that leads to gas.

Feel Your Best This Summer

You don’t have to miss out to feel light. With whole foods, steady water, and a little care, you can enjoy meals that energize you instead of slowing you down. Whether you’re at a picnic or just relaxing, these ideas help you stay comfortable and ready for whatever summer brings. Here’s to feeling good—inside and out—all season long!
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

Summer stretches out with its long, sunlit days and warm nights, stirring something in you—a pull to savor every moment. You feel that burst of energy from brighter mornings and lingering sunsets, but it’s easy to lose your footing. Perhaps you’re staying up too late, missing meals for a day out, or finding it hard to rest when the air feels heavy. Before long, the season’s magic can slip into something tiring.
But here’s the beauty of it: you can shape summer to lift you up instead of wearing you down. With a few small, thoughtful shifts, you can weave a routine that flows with the season and keeps you steady. From greeting the sun to easing into sleep, this is how you can make it work for you.

1. Let the Sun Wake You

There’s something special about morning light—it’s more than just brightness. Stepping into it soon after you wake helps your body find its rhythm, nudging your mind to alertness and setting you up for better sleep later. You’ll notice your mood brighten, too.
Try this: spend 10–15 minutes outside each morning. Maybe you’re sipping tea on the porch or strolling down the street. Skip the sunglasses for those minutes—let your eyes drink in the light (without staring at the sun). It’s a quiet way to start your day with purpose.

2. Move with the Season

The longer days might tempt you to overdo it, but you don’t need to push yourself too hard. Movement matters, and in summer, it’s about finding what feels right when the heat is on. You’ll want to avoid exhausting yourself midday when the sun’s at its peak.
Instead, you might walk early or late, swim to cool off, stretch in a shady spot, or do some gentle strength work inside. Give yourself 30 minutes most days—it doesn’t have to be grand. You’ll feel your energy lift, your body loosen, and even your digestion settle.

3. Keep Water Close

Heat and sweat can sap you faster than you realize, and if you’re juggling a full day, it’s easy to forget to drink. When you’re low on water, everything suffers—your focus, your skin, your comfort.
Make it simple: sip water steadily, not just when your throat’s dry. Add a slice of cucumber or a sprig of mint if you like a little flavor. Reach for watermelon, berries, or greens—they hydrate you, too. On the hottest days, ease off sugary drinks or alcohol—they pull moisture away when you need it most. You’ll feel the difference.

4. Eat to Feel Light

Rich, heavy dishes can sit like a stone in your stomach when it’s warm. You don’t have to skip meals, though—choose ones that nourish without dragging you down.
Picture this: grilled chicken with crisp vegetables, a salad with olive oil and avocado, a chilled bowl of quinoa with greens and a splash of lemon, or a smoothie with fruit, yogurt, and a bit of nut butter. Stick to a rhythm with your eating—you’ll keep your strength up and avoid those dips in energy.

5. Ease into Night

When the sun hangs around late, you might find yourself delaying bedtime without meaning to. But rest is what holds you together, and you deserve it, even in summer’s glow.
Try dimming the lights as evening falls, taking a cool shower to unwind, or sipping peppermint tea. Step away from screens an hour before bed—let your mind settle. Dark curtains can help if dawn creeps in too early. Aim for 7–9 hours; you’ll wake feeling whole.

6. Find Your Quiet

Summer pulls you outward—friends, trips, sunshine—but you need moments to turn inward, too. A little stillness keeps you grounded when life feels full.
Maybe you write a few thoughts at day’s end, listen to soft music while you cook, or breathe deeply under the sky. A break from your phone can restore you, even briefly. You’ll feel calmer, more yourself, with just a pause.

Hold the Season Close

Summer is yours to enjoy—its light, its warmth, its possibilities. You can meet it with a routine that keeps you strong and present, not scattered. From the sun’s first rays to the quiet of sleep, you’re building something steady amid the joy. Let it carry you through.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

When discussing factors that contribute to a long and healthy life, most people immediately think of diet, exercise, and genetics. However, one often overlooked yet essential aspect of longevity is social connection. Numerous studies have shown that maintaining strong relationships and a sense of community can significantly enhance overall health and extend lifespan.

The Link Between Social Connection and Longevity

Research has consistently found that people with strong social connections tend to live longer than those who are isolated. Loneliness and social isolation have been linked to increased risks of chronic diseases such as heart disease, high blood pressure, and even cognitive decline. A study conducted by Harvard University over the course of 80 years revealed that quality relationships are one of the strongest predictors of long-term health and happiness. Social bonds provide emotional support, encourage healthy behaviors, and reduce stress, all of which contribute to longevity.

How Social Connections Improve Mental and Physical Health

Social interactions do more than just provide companionship—they actively improve physical and mental well-being. Engaging with friends and family can reduce levels of cortisol, the stress hormone, which in turn lowers inflammation and the risk of disease. Moreover, staying socially active has been linked to improved cognitive function and a lower risk of dementia in older adults. Conversations and meaningful interactions stimulate the brain, keeping it engaged and sharp over time.

Ways to Strengthen Social Connections

Building and maintaining relationships requires effort, but the benefits are well worth it. Simple actions like reaching out to old friends, participating in community activities, and joining clubs or support groups can help foster a strong social network. For those who struggle with in-person interactions, technology has made it easier than ever to stay connected through video calls and social media. Volunteering and engaging in shared hobbies can also help forge new relationships that provide emotional and social support.
Investing in relationships is just as important as maintaining a healthy diet and exercise routine. By prioritizing social connections, individuals can not only enhance their quality of life but also add years to it.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.