As the weather warms up, the cold weather gives way to the sun, and the release of some hormones increases as a result of the organism suddenly adapting to the warming. In cases where nutrition is inadequate and sleep is irregular, the adaptation of these hormones remains inadequate. Here are a few suggestions for you to adapt to the changing order with the weather change...
Breakfast should be had within 1 hour after waking up in the morning
It lasts throughout the night. Breakfast is the most important meal of the day, the first source of energy after fasting. Don't forget to have breakfast within 1 hour after waking up in the morning to activate your metabolism. If you spend more than 1 hour, your metabolism slows down, your blood sugar decreases and your desire to eat more than the amount you will consume for breakfast increases.
Strengthen your immune system
Especially vitamins A, C and E boost immunity. It is very important in supporting the immune system.
Vitamin A: It increases the number of immune system cells. Carrots, spinach, zucchini, lettuce, broccoli, tomatoes...
Vitamin C: Protects the body against free radicals. Lemon, orange, citrus fruits, grapefruit, kiwi, parsley...
Vitamin E: It has a protective effect against many cancers by reducing the risk of heart attack. Sunflower Oil, olive oil, hazelnuts, walnuts, almonds...
Adequate water consumption is a must
In summer days, our body consumes an average of 2-2 cups of water per day under normal conditions. It loses 5 liters of water. When the amount of water decreases, the amount of fat stored in the body increases. Additionally, due to low water consumption, the kidneys work less. It is necessary to drink an average of 10-12 glasses (2-2.5 liters) of water a day, at least as much as the amount lost. Beverages such as tea and coffee do not replace water, but increase water excretion from the body.
Moderate and regular exercise
Regular exercise helps you feel more energetic, improve your mood. and ensures staying fit in terms of physical health. Studies show that regular moderate-intensity exercise is more positive than intense exercise that exceeds 3 hours. It has been stated that the World Health Organization's recommendation of exercising at least 150 minutes a week extends life expectancy by 3.4-4.5 years.
Keep nuts on your table
They contain vitamin E, fiber, Be sure to add hazelnuts, walnuts and almonds to your daily diet, which help us enter the summer months energetically due to their magnesium and omega-3 fatty acids. Thanks to the fiber they contain, they balance blood sugar and prevent cholesterol from rising, and they also balance energy intake and give you a feeling of fullness.
Increase your probiotic consumption
Probiotic bacteria help strengthen the immune system. is happening. Having a strong immune system ensures being fit during seasonal transitions. The best foods containing probiotics are kefir, pickles, kumys, yoghurt and cheese.
Don't be without protein
Such as meat, fish, chicken, cheese and eggs. Consuming sufficient amounts of quality proteins helps accelerate metabolism by increasing muscle mass and makes the body feel energetic. However, avoid consuming only protein without taking any carbohydrates. This type of nutrition increases your risk of developing vascular and kidney diseases.
Pay attention to blood sugar
Foods that raise and lower your blood sugar quickly cause fatigue, weakness and sleepiness. If we give examples of these foods; such as white bread, white flour, white rice, fruit juice, etc. Consuming whole wheat bread, whole wheat flour and bulgur instead of these foods will adjust your blood sugar balance and help you get into the summer in shape with the right amount of consumption.
The importance of consuming vegetables and fruits
Make sure to consume vegetables and fruits during the day. Fresh, seasonal vegetables and fruits have rich vitamin and mineral contents as well as antioxidant properties. They make the body more energetic. Research has shown that 5 portions of fruits and vegetables should be consumed a day for a quality life.
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