The summers of recent years have made familiar a phenomenon that once seemed exceptional: prolonged heat waves, with temperatures in several regions of Italy exceeding 40 degrees for weeks on end. This isn't just an Italian phenomenon; it's a situation affecting the entire Old Continent.
Prepare to deal with physiological conditions such as tiredness and night cramps – which tend to come with the heat – therefore becomes more important every year.
The cause is the loss of magnesium., which together with other minerals such as potassium is expelled from the body through sweatAs temperatures rise, sweating increases, and with it the risk of deficiency.
A vicious circle that it is important to be aware of first of all, so as to adopt the necessary countermeasures.
When to consider magnesium supplementation
Magnesium is found in various foods, which we will discuss later.
However, in the presence of extreme temperatures such as those of recent years, food alone may not be sufficient. For this reason, especially for those who tend to sweat a lot or who perform regular physical activity, it may be worth considering targeted supplementation.
There are several forms of magnesium used in supplements, each with specific characteristics. Among these, form of magnesium citrate It is one of the most studied in relation to bioavailability, or the body's ability to absorb and use it effectively.
Before starting any integration, it is always advisable to consult your doctor or health professional, who will be able to evaluate individual needs and indicate the most suitable dosage.
Foods rich in magnesium
Along with supplementation, it's helpful to focus your diet on foods naturally rich in magnesium. Among the most recommended are:
● Nuts and seedsAlmonds, cashews, pumpkin seeds, and sunflower seeds are among the most concentrated sources.
● LegumesBeans, lentils, and chickpeas provide magnesium along with protein and fiber.
● Green leafy vegetablesSpinach, Swiss chard, and arugula are excellent sources, especially when eaten fresh.
● Whole grainsBrown rice, oats, and spelt contain significant amounts of magnesium compared to refined versions.
● Dark chocolate: with at least 70% cocoa, it is a surprisingly effective source of magnesium.
● Fish: mackerel, salmon and halibut contribute to the intake of magnesium together with omega-3 and noble proteins.
The importance of nutrition: what to eat as temperatures rise
Italy is first in Europe for agri-food excellence and is among the largest producers of seasonal fruit and vegetables: ingredients to be consumed in abundance as temperatures rise because, in addition to providing all the necessary nutrients, they help keep the body hydrated.
Fruits and vegetables can be consumed in first and second courses, desserts and drinks, at all meals of the day. As for the protein, it is better to opt for the more digestible ones: chicken and oily fish, well-cooked legumes.
Basic hydrate the body, making an effort to drink more than usual, even exceeding two liters of water a day. Doctors and nutritionists finally recommend limit excess sugars and fats, aiming for a nutritional balance.
Be careful during the hottest hours
Experts recommend going out less during the hottest hours of the day: this is especially true for more fragile people such as the elderly, children and newborns, pregnant women, people with disabilities and mental disorders.
A strategy also recommended by the Civil Protection, which identifies the time slot 11-18pm the potentially most critical one, often associated with high humidity levels, intense sun and lack of ventilation.
