Keeping energy in the hottest season

The heat produces important changes in our metabolism, and it is important to understand this in order to know how to adapt properly and avoid drastic changes in weight or volume, as well as a feeling of tiredness and discouragement when returning from vacation. Learn more about the importance of understanding our body's need for stability in temperature regulation and hydration during summer with Maria Kindelán, Naturopath and Nutrition Coach.

In summer, the body seeks a way to keep the body temperature as stable as possible, reason why we have the need to drink more often. We do not need as many calories as in winter to maintain the body's body temperature, and in general we feel less appetite. There is usually a greater tendency to eat more fresh fruit and salads, but they do not suit everyone. The feeling of swelling is quite common and this situation of discomfort sustained for weeks undermines energy.

• There are many foods this season that help purify: zucchini, celery, cucumber, endives, leeks, green beans, carrots, peas, stone fruits, seeds, fish... However, even when they are at their best, we should not exceed the consumption of peppers, aubergines, tomatoes and potatoes, due to the acidity they generate in the blood, something that can have consequences for the immune system at the end of summer.

• Given the greater appetite for fresh things, it is common to choose the salad from the menu, but to submerge it later in a bath of oil, vinegar and salt, mayonnaise, creams, cheeses and commercial sauces loaded with fats, sugars and additives, specially when we eat in restaurants. It is important to point out the importance of a moderate consumption of salt and saturated fats over the salads, giving priority to extra virgin olive oil, and incorporating citrus fruits and/or aromatic herbs (dill, basil, oregano, chives, parsley, mint, mint...). In this way, we keep our blood pressure and kidneys in shape, and our energy much more sustainable throughout the day. 

• It is advisable to combine salads or raw foods with cooked dishes during the day to reduce abdominal swelling. In the same way, do avoid food mixtures that cause uncomfortable fermentation in the digestive system, as is the case of fruits with legumes, two different legumes in the same meal, different starches like potatoes and rice or protein mixtures.

• Staying hydrated in summer is important, but it is not worth doing it by anything, beware: beers, wine, soft drinks, carbonated and sugary drinks, excessive ice... provide a type of cold energy that puts out the digestive fire and stagnates the metabolism, producing retention of liquids, and greater appetite for salty things. As a consequence, we lose minerals and feel more tired. Ideally, opt for quality mineral water, natural smoothies, lemonades, fruit jellies, warm infusions of mint, mint, hibiscus and green tea.

• It is a good time to do exercises outdoors, especially those that work the abdominal area.

• The changes of places, transfers, meals and rhythms lead us to think that on vacation it is normal to eat messy and "whatever there is". It doesn't have to be that way, if we plan ahead and put together a small travel meal plan. 

• As precautionary measures in trips to avoid alterations of the intestinal flora: avoid dairy products, processed meats, canned products, mayonnaise-type sauces, industrial pastries and eggs. Fish only if frozen, and salads only in trusted places, well washed and fresh, freshly made.

• Always carry with your luggage: mineral water, some oral serum, green apples, vegetable chips, bags of sugar-free müesli, fennel seeds for digestion, seed bars, raw almonds, dried apricots, quality breads (from seeds or type rye bread, or rice toast).

• Prepare a natural travel kit with essential oils (they should not be used in the sun), for example, lavender drops to avoid bites and relax before bed, tea tree to protect against parasites or cure cold sores, lemon to wake up when driving, eucalyptus to decongest the environment. And do not forget remineralizing salts and some probiotic just in case.

• Use seasonal and area products and whenever there is an opportunity to bring a picnic, prepare simple, but highly nutritious options made at home with natural and fresh foods, whole grains, vegetable proteins and virgin olive oil-based dressings, fresh herbs and citrus. Preserved in hermetic glass jars.