High temperatures, sultriness, unbearable heat. It is the climatic situation that we are experiencing these days and that puts our resistance and our physique to the test. In cases of hot summer, like the current one, it is advisable to defend our body even at the table with the right diet. This is the suggestion of Professor Marcellino Monda, director of Dietetics and Sports Medicine at the University of Campania 'Luigi Vanvitelli' who relaunches some healthy rules to be observed during the summer season.
Eat well when it's hot
“Keep yourself well hydrated by drinking an adequate amount of water and electrolyte-balanced beverages. Furthermore, the consumption of foods with a high water content, such as fruit and vegetables, also contributes to physiological hydration“. So the expert adds: “The relationship between diet and high ambient temperatures can have various implications for the body and for general well-being. Hot temperatures cause an increase in sweating and a loss of water and mineral salts – explains Monda – and more precisely sweating in the hot season causes the loss of electrolytes such as sodium, potassium and magnesium. These electrolytes are, among other things, essential for the correct function of the muscular system and the nervous system.
Electrolyte replenishment can be achieved through balanced meals that include electrolyte-rich foods mineral salts such as, among others, bananas, avocados, green leafy vegetables. The specific drinks used by sportsmen can also be useful”. The heat influences hunger and satiety, in this regard Professor Monda reiterates: "It should be emphasized that the neurons that control hunger and satiety, as well as those that regulate body temperature, are located in the same brain structure, represented by the hypothalamus. The feeling of hunger is reduced in hot weather and the desire for light and refreshing foods becomes predominant. It is important to listen to your body's signals and choose easily digestible foods that provide few calories and plenty of water, fruit and vegetables in the first place". Also, if it's hot, you need to eat fewer calories, since the body doesn't need to warm up.
Light and refreshing food
Therefore, in the summer, food serves to provide the right nutrients, but there is no need for the caloric quota needed in the winter to combat the cold. “We must not forget – adds the expert – that the heat increases the risk of deterioration of the foods. It is essential to implement adequate food handling and storage techniques to prevent the growth of microorganisms, while always keeping perishable foods refrigerated". Finally, we must rely on the experts: “It is important to note that the heat induces important functional adaptations of the organism in relation to sex, age and health conditions. It is recommended that only qualified professionals be consulted for any nutritional advice, includingadaptation to high summer temperatures".
(Source texts agency Ansa)
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