Blog

August is that weird in-between month where you’re still rocking flip-flops but starting to eye that pumpkin spice latte. With fall around the corner, cold and flu season is creeping up like an uninvited guest. Nobody wants to spend September sniffling through meetings or chasing kids with a tissue box. You can start strengthening your family’s immune system now, before the first leaf falls. No need for fancy supplements or a PhD in nutrition—just some simple, do-able practices that fit into your already-packed life. Here’s how to gear up for a healthier fall, August-style.

Eat Like Your Immune System’s Watching

Your kitchen is your first line of defense, and August’s fresh produce is the key for immunity. Think vibrant fruits and veggies—berries, tomatoes, zucchini, and peaches are still everywhere. These are loaded with vitamins C and A, which help your body fight off bugs. Toss some cherry tomatoes into a salad, blend peaches into a smoothie, or let the kids munch on sliced bell peppers with hummus. It’s not about being a gourmet chef; it’s about sneaking in the good stuff.
Don’t sleep on zinc and vitamin D either—they’re like the bouncers of your immune system. Grilled chicken, chickpeas, or even a handful of pumpkin seeds are great zinc sources. For vitamin D, get outside for 15 minutes of sun or add salmon or eggs to your dinner rotation. If you’re feeling extra, sip on a warm mug of bone broth—it’s cozy and packed with nutrients. Pro tip: batch-cook a big pot on Sunday, and you’ve got a week of immune-boosting soup ready to go.

Move It to Boost It

Exercise isn’t just for fitting into your skinny jeans—it’s an immunity hack. A quick 30-minute walk, bike ride, or even a silly dance party in the living room gets your blood pumping and your immune cells circulating. August’s warm evenings make it easy to head outside. Grab the kids and play tag, or take the dog for a loop around the block while you catch up on that podcast you’ve been ignoring.
No need to go full gym-bro. Even light movement, like stretching while the kids do their homework, tells your body to stay sharp. Studies show moderate exercise can cut your risk of colds, so aim for most days of the week. If your schedule’s a circus, split it up—10 minutes of jumping jacks here, a quick yoga flow there. Make it fun, not a chore. You’ll also sleep better, which is another immune-system win.

Sleep Like It’s Your Job

Speaking of sleep, it’s the hero of staying healthy. When you’re snoozing, your body’s busy repairing and prepping your immune system for battle. Kids need 9-12 hours, and adults should aim for 7-9. But August’s heat and back-to-school stress can make bedtime seem impossible. Set the tone: dim the lights, read a story, or play some soft music. If your teen’s glued to their phone, negotiate a screen curfew—trust me, they’ll thank you when they’re not zombies at school.
For parents, resist the urge to doom scroll at midnight. Try a quick wind-down trick, like sipping chamomile tea or doing a two-minute meditation. Keep the bedroom cool—crack a window or crank the fan to beat the August humidity. A good night’s sleep is like hitting the reset button for your body’s defenses, so don’t skimp on it.

Stress Less, Thrive More

Stress is the enemy of the immune system. With school coming up, everyone’s feeling the pressure—kids stressing about new classes, you stressing about carpools and that work deadline you forgot. Keep it simple: carve out five minutes for deep breaths. Teach the kids too—it’s a game-changer for meltdowns. Teens might vibe with journaling or a quick gratitude list.

Small Steps, Big Wins

Building immunity doesn’t mean overhauling your life. It’s about little tweaks that add up, like tossing spinach in your smoothie or taking a sunset stroll. Get the family involved—let the kids pick a new fruit to try or challenge everyone to drink more water. August is your warm-up for fall, so keep it light and fun. Celebrate the wins, no matter how small.
With a few easy habits, you’re setting your family up to breeze through fall without a tissue in sight. So grab a peach, lace up your sneakers, and start boosting those defenses today. Here’s to a healthy, happy season ahead!
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.

Your immune system is always working, whether you notice it or not. But like anything else, it needs the right fuel. What you eat can help your body fight off infections—or make it work harder than it should be.

Nutrients That Help Your Immune System

Some vitamins and minerals are key when it comes to keeping your immune system strong. A few of the big ones:

• • Vitamin C – Helps your body make white blood cells. Found in citrus fruits, bell peppers, and strawberries.

• • Vitamin D – Keeps immune cells working right. Get it from sunlight, fatty fish, and fortified dairy.

• • Zinc – Helps your body fight off infections and heal faster. Found in nuts, seeds, and meat.

• • Antioxidants – Reduce inflammation and keep your immune system running smoothly. Found in colorful fruits and veggies.

Gut Health & Immunity: What’s the Connection?

A huge part of your immune system is in your gut. If your digestion is off, your body’s defenses might be, too.

• • Probiotics – Found in yogurt, kimchi, and sauerkraut. They help keep gut bacteria balanced.

• • Prebiotics – Found in garlic, onions, and bananas. These feed the good bacteria so they thrive.

Keeping your gut healthy means better immunity overall.

What Can Weaken Your Immune System?

Just like some foods help, others can slow things down.

• • Too much sugar & processed food – Can cause inflammation and make it harder to fight off illness.

• • Unhealthy fats – Found in fried and processed foods, these can mess with immune function.

• • Too much alcohol & caffeine – Can throw your body out of balance, making you more vulnerable to infections.

The Bottom Line

What you eat matters. A diet packed with whole foods, vitamins, and gut-friendly nutrients helps keep your immune system strong. Small changes—less junk, more real food—can make a big difference in how well your body defends itself.
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.

August hits like a freight train. One minute you’re sipping lemonade by the pool, the next you’re drowning in school supply lists and trying to remember where you parked the minivan. Back-to-school season is chaos central, but it’s also a golden opportunity to get your family’s health and wellness game on point. Between wrangling kids, juggling work, and sneaking in a shower, you can build habits that keep everyone—parents, kids, even the dog—feeling good all year.
Getting Back on the Sleep Train
Summer’s all about late-night ice cream runs and sleeping in. But school mornings? They don’t mess around. To avoid the zombie apocalypse when that first alarm blares, start easing into a routine now. Nudge bedtimes and wake-ups 15 minutes earlier every few days. Kids need 9-12 hours of shut-eye, and let’s be honest, you’re not exactly thriving on that 2 a.m. Netflix binge either—aim for 7-9 hours.
Make bedtime feel like a cozy ritual, not a battle. Read a story with the little ones, or if your teen’s too cool for that, try a quick chat about their day with the lights low. Ditch screens an hour before bed; that TikTok scroll is a sleep thief. If your kid’s glued to their phone, bribe them with snacks or get those blue-light glasses. It’s not about being the bad guy—it’s about saving everyone from grumpy mornings and lost lunchboxes.

Eating Like You Mean It

Packing lunches can feel like auditioning for Chopped, but it’s your shot to fuel the family right. August is prime time for fresh goodies—think juicy peaches, crisp bell peppers, or cherry tomatoes that pop like candy. Get the kids in on the action; even the pickiest eater might try a wrap they rolled themselves. Go for simple: whole-grain sandwiches with hummus and veggies, or yogurt parfaits with berries and granola. For parents, meal-prep a big salad or a quinoa bowl to avoid the vending machine regret.
Breakfast is non-negotiable, but who has time? Blend a smoothie with spinach, frozen bananas, and a scoop of peanut butter—kids love it, and you’ll feel like a superhero. On Sundays, cook up a big batch of something versatile, like a veggie-packed pasta salad or taco filling. It’s a lifesaver when you’re too wiped to cook but still want to feed everyone something that’s not pizza (again). Bonus: less takeout means more cash for that new backpack your kid’s begging for.

Moving Without Losing Your Mind

You don’t need a Peloton or a personal trainer to keep the family active. August’s warm evenings are begging for a post-dinner walk or a goofy game of tag in the yard. It’s not just about burning calories—movement lifts everyone’s mood and helps you sleep like a baby. Aim for 30 minutes most days, even if it’s just chasing the dog around or having a dance-off to your kid’s favorite playlist.
Make it fun for the kids: turn a bike ride into an adventure or let them lead a “workout”.. Parents, show ‘em how it’s done—do some stretches while they’re doing homework or sneak in a quick jog. If you’re all stuck inside, YouTube has kid-friendly dance videos that’ll have everyone laughing and sweating. Get moving, get connected, and maybe tire the kids out enough to actually go to bed.

Keeping Stress from Running the Show

Back-to-school stress is real. Kids are nervous about new teachers, and you’re wondering how you’ll survive another year of carpool logistics. Teach the family some chill-out tricks now, and you’ll thank yourself later. For kids, try a quick “breathe like you’re blowing bubbles” exercise when they’re freaking out about homework. Teens might roll their eyes, but a journal or a five-minute meditation app can work wonders.
Parents, you need a breather too. Steal 10 minutes for a walk or just hide in the bathroom with a coffee—whatever works. At dinner, do a family check-in: everyone shares one awesome thing and one “meh” moment from the day. It’s a sneaky way to keep tabs on how everyone’s holding up. And when the schedule’s bonkers, cut yourself some slack. Skip that extra club meeting if it means a calmer evening. You’re not failing—you’re prioritizing sanity.

Making Wellness a Family Thing

The trick to sticking with healthy habits? Make them feel like “us” instead of “ugh.” Cheer when you all nail a week of early bedtimes or try a new veggie. Frame it positively: “Let’s see who can pack the coolest lunch!” instead of “No more chips.” Get everyone’s input—maybe your kid wants to try soccer, or your partner’s down to cut back on soda. August is your reset button, so rally the troops and make it a team effort.
You don’t need to be a wellness guru to pull this off. Small steps—like a family walk, a quick smoothie, or a good night’s sleep—add up to a happier, healthier crew. So grab your water bottle, blast some tunes, and kick off the school year with habits that make your family feel unstoppable.
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 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.

August is here, and with it comes that relentless summer sun, and turning your daily walk into a sweaty endurance test. Whether you’re lounging at the beach, tackling a backyard project, or just trying to survive a commute without melting, one thing’s clear: staying hydrated is non-negotiable. But let’s be real—gulping down plain water all day can feel like a chore. So, how do you keep your body happy and hydrated when the heat’s cranking up? Here’s a guide to making hydration work for you this August, with practical tips, a few fun twists, and some hard truths about why it matters.

Why Hydration Is Your Summer Superpower

Your body’s about 60% water, and it’s not just sitting there looking pretty—it’s working overtime to keep you cool, move nutrients around, and flush out toxins. In August’s heat, you’re sweating more than usual, losing water and electrolytes like sodium and potassium faster than you can say “ice-cold lemonade.” Dehydration can sneak up, leaving you with headaches, dizziness, or that bone-deep fatigue that makes you want to nap under a fan. Worse, it can mess with your heart rate and body temperature, which is no joke when the mercury’s climbing.
You don’t have to be running a marathon to get dehydrated. Even sitting in a hot car or forgetting to drink during a busy workday can tip the scales. The National Academy of Medicine suggests about 3.7 liters of fluids for men and 2.7 liters for women daily, but you’ll need more in summer. Listen to your body—if you’re thirsty, you’re already playing catch-up.

Make Water Your Friend (Yes, Really)

Plain water is the gold standard, but let’s face it: it’s not always exciting. You can jazz it up without turning to sugary sodas or energy drinks, which can dehydrate you more. Try infusing your water with summer’s bounty—think sliced cucumbers, mint leaves, or juicy watermelon chunks. Not only do these add a burst of flavor, but they also make you feel like you’re sipping something fancy at a spa. Pro tip: prep a big pitcher in the morning and keep it in the fridge. It’s a grab-and-go solution for those hectic August days.
If you’re someone who forgets to drink, set a reminder on your phone or use a marked water bottle to track your intake. There’s something oddly satisfying about hitting those liter markers by noon. And if you’re out and about, carry a reusable bottle—bonus points for one that keeps your water cold for hours. It’s a small investment for feeling like a hydration rockstar.

Electrolytes: The Unsung Heroes

Water’s great, but when you’re sweating buckets, you’re also losing electrolytes, which are crucial for muscle function and energy. Sports drinks can help, but many are loaded with sugar and artificial stuff. Instead, try natural options like coconut water, which is like nature’s Gatorade, packed with potassium and magnesium. Or whip up a DIY electrolyte drink: mix a liter of water with a quarter teaspoon of sea salt, a tablespoon of honey, and a splash of lemon juice. It’s cheap, effective, and tastes better than it sounds.
Foods can pitch in too. August’s farmers’ markets are bursting with hydrating, electrolyte-rich options like tomatoes, peaches, and zucchini. Toss them into a salad or snack on them raw for a double win: hydration and nutrition.

Spotting and Stopping Dehydration

Dehydration doesn’t always wave a red flag. Early signs can be subtle—dry lips, dark urine, or feeling a bit cranky. If you’re peeing less often or your urine looks like apple juice, it’s time to act. Severe dehydration, with symptoms like confusion or a racing heart, is a medical emergency, so don’t ignore it. Sip fluids consistently throughout the day, not just when you’re parched.
Kids and older adults are especially vulnerable in the heat, so if you’re with family, keep an eye on them. Encourage little ones to take water breaks during playtime, and remind grandparents to sip even if they’re not feeling thirsty—thirst signals weaken with age.

Hydration Hacks for August Adventures

Planning a hike or a day at the shore? Freeze a water bottle overnight—it doubles as an ice pack and stays cold longer. If you’re hitting the gym, weigh yourself before and after to gauge fluid loss; for every pound lost, aim to drink about 16 ounces of water. And don’t fall for the myth that caffeine always dehydrates—coffee and tea can contribute to your fluid intake, just don’t overdo it.
Ultimately, hydration is about building habits that stick. Find what works for you, whether it’s a flavored water obsession or a trusty bottle that’s always by your side. August’s heat is no match for a well-hydrated you, so raise a glass (of water, naturally) to stay cool and feeling great all month long.
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.