Proper nutrition, according to doctors and nutritionists, will make you feel great even in the most intense heat. In what food should you look for strength for summer accomplishments and victories? Here are some rules for nutrition in summer.
9 Tips To Stay Healthy In Summer
Here are some rules to help you stay healthy in summer and beat the heat.
Less Is More
We get drawn to the refrigerator like a magnet during the heat because it is so cold there! And if you open the door, you do not leave empty-handed. Meanwhile, The Elser miami you need to eat less than usual in the heat. Just for this reason, many people lose their appetite in the summer as our body itself tells us what to do to make it better.
When choosing dishes, you need to give preference to easily digestible food. Heavy food forces the body to throw all its strength into its digestion. Therefore, red meat gets digested in 5-7 hours and is best replaced with white. The ideal meat for summer is chicken, which gets digested in 3-4 hours. Sausages, meatballs, dumplings, and other types of fast food are best excluded altogether, with an emphasis on natural food!
In addition to being harmful to the liver, alcohol contributes to dehydration in the summer and causes heavy fog in the head. Therefore, it is better not to drink alcohol at all for better health. Alcohol abuse harms the individual and affects their families, spouses, and other people living with them.
In the summer, when the temperature on the thermometer keeps on climbing up, drinks such as coffee can cause dehydration. It has diuretic properties, stimulating the loss of moisture in the body. Just for this reason, in restaurants in Greece and Turkey, a cup of water is sure to be served with a cup of coffee.
Can’t imagine your life without this invigorating drink? Try limiting yourself to one or two cups a day, opting for green tea, a drink made from lemon, compote, or kvass. Such drinks are no less delicious and also replenish your body with water.
Only Balanced Food
Not only in summer, but also at any other time of the year, a person’s menu should be balanced. 15% of the total amount of food should come from proteins (meat, fish, beans, and dairy products). 12% of daily foods should come from healthy fats (vegetable and butter, animal products), and the remaining 73% from carbohydrates.
Moreover, it is worth choosing not simple but complex carbohydrates. Instead of harmful and high-calorie sweets and starchy foods, add healthy cereals, fresh fruits, and vegetables to your diet. Such foods will replenish your body with nutrients and energy.
When the sun bakes mercilessly, the need for water increases. According to doctors, you need to drink 1.5-2 times more than usual on hot days. In addition to objective reasons, this is because, in the summer, we wear more open clothes; therefore, the area of evaporation of fluid from the body increases.
For every kilogram of human body weight, 30 ml of water should be drunk. It’s easy to calculate your daily allowance through your weight. Make a habit of having a glass of fresh water as soon as you wake up in the morning.
Vitamins And Antioxidants
Berries and fruits, which summer willingly shares with us, are designed to become an important part of the menu. They are full of vitamins and antioxidants, flavonoids, and minerals. Plus, they’re great for quenching your thirst. So you can eat a handful of berries or make fresh fruit juices at home for yourself and your family.
More Products With SPF
Certain foods, such as citrus fruits, can help the body resist harmful UV radiation and play an important role in skin cancer prevention. After all, during the sunny season, the scorching heat can cause skin burning. It means that you need to include more products with SPF in your menu, e.g., saffron, sesame seed oil, coconut oil, etc. Laface skincare products were one of the top-notch brands with good SPF and it was loved by many of us.
Eat Everything Fresh
In the summer, any product that you purchase in the store begins to deteriorate on the way home. First of all, we are talking about perishable food – eggs, fresh meat and fish, dairy products, sauces, and ready-made foods.
It is strictly forbidden to eat salads with mayonnaise in hot weather – this is a direct path to poisoning. It is better to stop eating yesterday’s food and products that have been stored for a long time. Cook fresh and little by little! And most importantly – wash food before cooking and hands before eating.
Fasting Day Once A Week
In the sunny season, when appetite reduces, it is useful to arrange fasting days 1-2 times a week. This habit will appeal to those who are on a diet. Ideally, you should fast on the weekend. This is the time when you do not need to work a lot and there is no heavy physical exertion.
On fasting day, eat more fruits and vegetables in any form, bake them in the oven or grill them. Alternatively, you can even try fasting on dairy products, it may help you improve your physical and mental health.
The main danger in summer is the exacerbation of chronic diseases due to malnutrition and lifestyle. Try to keep active by walking in the fresh air early in the morning or in the evening, and do not refuse to swim in the ponds. Eat a balanced diet and listen to your body, and it will give you tips on how to survive the summer for you.