IF summer's late arrival has left you feeling dull and lacking in energy, you need to invigorate your system.

That doesn't mean punishing gym sessions, in fact, 70 per cent of us never stick to those regimes, instead you could simply give yourself a boost with some easy tips - adding a few superfoods to your diet, improving your breathing, and using some complementary medicine.

Follow our guide to a summer pick-me-up for your body.

Salad secret

IF you're having salads, don't forget to add watercress. This dark green plant is packed with no less than 15 vitamins and minerals, most importantly iron, says Jacqueline Young author of a new book, Complementary Medicine For Dummies.

Nutritionists, herbalists and naturopaths all use watercress to treat fatigue, weakness and skin problems.

Young suggests making a nutritious cold summer soup. Blend two generous handfuls of washed, organic watercress in a blender with half an avocado, some sprigs of parsley, some chopped cucumber, a squirt of lemon juice and a glass of water until smooth. Add a dash of seaweed salt and eat immediately.

However, you should avoid excess watercress if you have kidney disease.

Go green

STIMULANTS like tea, coffee and alcohol give a short term energy boost but soon wear off leaving us craving sugary, refined foods.

Instead, replace your morning cuppa with green tea, which could give you a great summer energy rush as it contains bioflavonoids. These plant compounds are also found in fruits, vegetables, and even red wine, and they may help improve circulation and protect against cardiovascular disease and certain cancers.

Organic tipple

DID you know drinking wine, especially at outdoor barbecues, can make hayfever worse? The sulphur that is used to preserve wine often causes a flare of allergy symptoms and can also lead to headaches. Splurge an extra pound or two for the organic version of alcohol to limit any nasty reactions the next day.

Long summer evenings may also mean you drink for longer. Take the herb milk thistle for a month as it protects the liver and also speeds up the clearance of alcohol from the body. Milk thistle supplements are available from health food shops.

Prune power

EATING prunes or drinking prune juice could make a big difference to your health, according to nutritionist Dr Carrie Ruxton.

"They are bursting with anti-ageing properties and have antioxidants to help protect skin cells and prolong a youthful glow," she says.

These dried plums are a real superfood because as well as accelerating digestion and aiding bowel regularity, they are also a source of sustainable energy due to their natural sugar content.

If whole prunes for breakfast doesn't appeal have them in a drink. Try Sunraysia's Pure Squeezed Prune Juice, £2.99 from Waitrose, or Sunraysia Classic Prune Juice, £2.19 from Morrissons.

Breathe in

PREPARING to go on holiday can be hugely stressful as we battle to meet deadlines and make sure work or family needs are covered while we're away.

Use breathing techniques to help avoid energy slumps and aid relaxation. Lots of people stop breathing when they're concentrating or breathe very shallowly. Focus on your breath at regular intervals during the day and ensure even, free breaths.

Jacqueline Young advises: "Use a yoga breathing exercise to relax. Sit in a comfortable position, raise your right hand and place the thumb against the right nostril to close it.

"Inhale through your left nostril to a count of eight. Then repeat the exercise by closing off the left nostril and inhaling through the right to a count of eight. Follow this sequence seven times slowly and gently."

Sun starvation

WE'RE all feeling a bit sun starved this summer, and too little sunshine means the body produces less seratonin, the feel-good hormone, and can lead to depleted reserves of Vitamin D.

The trouble is that when warming rays appear it's easy to overdo it and risk sunburn or sunstroke, according to Hazel Courteney, author of 500 Of The Most Important Health Tips You'll Ever Need (Cico Books, £12.99).

Sensible sunbathing - avoiding the sun between 11am and 3pm, and using enough sun cream - is vital. Exposing your skin to just 15 minutes sun a day produces several days supply of vitamin D.

Courteney advises that to help protect skin from the inside out you should eat lots more linseeds, sunflower, pumpkin, sesame and hemp seeds and use their unrefined oils in salad dressings.

Step it up

WET, changeable weather can put you off and disrupt an exercise routine. Just 21pc of us are hitting the recommended target of 30 minutes, three times a week. Worse, according to Sport England's Active People Survey, more than half (50.6pc) of adults don't take part in any moderate-intensity sport or active recreation.

So resolve to walk up stairs instead of taking the lift, walk to the shops, or get off a bus a couple of stops earlier than your destination.

It all adds up to energy-boosting exercise, and raises endorphin levels that will lift your spirits.

Cool it

THE award winning Transformulas Liquid Ice Wrap is a new cooling compression bandage which can be used for heat control in climates with high temperatures, to help prevent overheating and could even protect you against heat-stroke.

It needs no refrigeration, can be used six times, and may be helpful in treating sporting injuries.

It costs £29.95. Call 0800 161 3166 or Transformula for details. Tweet