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Summer is a time of year that invites you to spend more time outside, playing sports, going to the beach or the pool and, essentially, enjoying free time with friends and family. This, added to the high temperatures, means that we have to take some precautions if we want to enjoy all the good things about this season without putting our health at risk. Below, I offer some tips that will certainly help you make the most of your well-deserved vacation without compromising your health.
take care of your diet
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First and most important, if you reduce your sports practice in the summer, you need to adjust what you consume. The lower the caloric expenditure, the lower the caloric intake should be. Fruits are ideal for this time of year, as in addition to providing a large amount of beneficial vitamins and minerals for the body, they help to hydrate us due to their high water content and their sugars provide us with energy to carry out any activity. For individuals with cardiovascular problems, it is advisable to avoid excesses, diets focused on the same type of food (especially those rich in vitamin K, which reduce the effects of anti-vitamin K anticoagulants). Instead, it is advisable to opt for a varied diet, rich in fresh fruits, fatty fish, etc. (heart-healthy foods), as well as reducing or eliminating saturated fats, coffee, salt, alcohol and, of course, quitting smoking.
hydrate correctly
It is recommended to consume between two and two and a half liters of bottled water, running water (especially if traveling abroad) can cause diarrhea. Regarding excessive exposure to the sun, if we do not hydrate ourselves adequately, severe hypotension or loss of consciousness can occur, so water, lemonade, ice cream and soft drinks can help us.
Only exercise during cooler hours
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Exercise is advisable all year round, but in summer we should all take extreme precautions. Firstly, avoid the hottest hours of the day and, secondly, opt for lower impact sports that keep the body at a good temperature and coolness (such as swimming).
Patients with heart failure or other chronic illnesses should avoid outdoor exercise in very hot and humid conditions because their hearts have a reduced ability to remove heat from the body.
Appropriate clothing
Whether we are going to play sports or not, it is advisable to wear cool, comfortable and breathable clothing that does not make us hotter and make us sweat even more. It is also advisable to wear caps or hats that cover the head up to the ears to avoid heatstroke.
Moderate sun exposure
Although sunbathing is necessary to metabolize vitamin D, we should not abuse this practice, much less during the hottest hours (12pm to 5pm). If we like to tan, we must not forget that we must do it progressively and always apply sunscreen regularly.
Avoid sudden changes in temperature
Avoiding subjecting our body to these sudden changes will help us prevent illnesses, thus avoiding having to stay in bed for a few days during the holidays. Adjusting the thermostat of our air conditioning between 2 and 4º below the ambient temperature will not only prevent colds, but you will also be helping the environment.
Protect the health of your eyes
It is increasingly common to find cases in which people wear sunglasses without knowing if they have the regulated filter that protects our eyes. Take care of your eyes, don't let a bad decision harm your visibility.
protect your hair
The sun, the pool and the sea dry out and wear out your hair. Therefore, it is recommended to use shampoos with sun protection. Also thermal protection products – often used to dry, dye or straighten hair – and nourishing hair oils. There is a wide variety of brands and prices. If you follow these small guidelines, you will no longer have to worry about the health of your hair.
Stop infections
One of the best ways to beat the heat is to go to the pool. Summer is a time when cases of eye and ear infections increase, as they are quickly transmitted through water. The appearance of fungi is also common. Intestinal infections are also common. Do not drink water that is not potable. Wash your hands well and be careful with sauces and egg porridge.
fight against mosquitoes
Avoid strong odors, this is your biggest attraction factor. Pay special attention to your personal hygiene and do not wear perfume. As for repellent products, you can use them as long as you pay attention to their recommendations. Also don't leave the lights on and keep the house clean. Don't forget to close the trash tightly and throw it away daily.
say no to alcohol
Don't try to hydrate with alcohol because you won't be able to. The reason is very simple: alcohol contributes to just the opposite, that is, to dehydration.
Be careful with pool water
Pool water contains chlorine. Try to close your eyes when diving, or at least do so with protective goggles.
sleep well
Tiredness is the biggest cause of fatigue and physical weakness. To resolve it, try drinking lots of water and sleeping in a ventilated place.
Check the status of the food
Eggs, meat, seafood, etc. These are just some of the many foods that spoil in the heat. Make sure they are in good condition before consuming them. And be careful! Be careful with creams and mayonnaise, as in poor condition they can cause serious poisoning.
More information: 91 446 00 00 / [email protected] / www.parafarmaciamundonatural.es
