Summer health tips. Summer grocery list: proper nutrition for good health
Not only parents, but also pediatricians believe that summer is a magical time. And not only because they hope for a positive effect on children's immunity. Children, indeed, get sick much less and delight with fresh faces and a gentle tan. They are active and cheerful... What could be nicer?
Benefits of the sun
We are so used to the fact that everyone scolds the sun that we constantly forget about its benefits. After all, with a reasonable approach and moderation, the sun's rays are extremely beneficial. Under its influence, the skin produces such important vitamin D, which helps to grow and develop properly. They are excellent disinfectants and cope well with many viruses, bacteria, and fungi that live on the surface of the skin. This is one of the reasons for the decrease in incidence.
In the heat, metabolism improves and we lose weight. Of course, the abundance of fruit desserts contributes to this to a greater extent, but the sun itself relieves us of the desire to eat, a lot and satisfyingly. It is known that lack of sun leads to low blood sugar levels. Hence the constant hunger in winter. But in the summer, we literally feed on the sun. Therefore, some are losing weight, some are growing, and few are getting fat.
Well, don’t forget that the hot season is the best prevention of rickets.
And one more thing: the sun stimulates the production of the happiness hormone. This in itself is wonderful, but thanks to this mood, we are less nervous and cry, sleep better and communicate well with each other.
Benefits of air
Treatises can be written about oxygen, a medicine for most modern children. After all, many children suffered from intrauterine hypoxia or even asphyxia during childbirth. For them, fresh air and oxygen are one of the most important needs.
And in the summer you can walk a lot and often. After all, it’s warm, comfortable (you don’t even need to put on a hundred clothes) and fun: playgrounds, sandboxes, parks are at our disposal.
The sea or mountain air is especially good. And when, if not in the summer, do we most often go on vacation?
Benefits of water
Water is always available in summer. Mom won’t scream: be careful, don’t get your feet wet, a summer shower at the dacha is a common thing, sea or river water is a place where you can spend a lot of time. Well, you need to drink enough. In hot weather, this recommendation does not raise any questions. But proper drinking regime is the basis of health.
- And don't forget about the hats and
We walk until 10 (at most - 11 o'clock in the afternoon) and in the evening after 16-17 o'clock.
Revelers in the shade
We wear clothes made from natural fabrics, spacious and light.
We take a shower or any water treatments more often.
We walk barefoot on the grass and water.
We eat plenty of seasonal berries and fruits.
The benefits of summer have been proven! Now, to the doctor’s advice - to make the most of the summer to improve the health of your little one, will you take it much more responsibly? This is a miracle cure! You need to use it.
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About health in summer
Added: 2012-04-25
About health in summer
Summer is considered a time of calm for almost all chronic diseases. But exactly - it counts! You can literally “stumble” out of the blue. And the most ordinary things can undermine your health by provoking an exacerbation of “frozen” diseases. Which organs are threatened?
What is dangerous for the heart?
Energetic drinks. Energy drinks with high concentrations of caffeine increase heart rate and blood pressure. American doctors have discovered that high levels of caffeine and taurine (the main components of such drinks) have a negative effect on the heart and interfere with the action of medications. And Australian experts have come to the conclusion that sugar-free versions of one of the most popular energy drinks increase the risk of blood clots, heart attack and stroke.
What to do: quench your thirst with water, fruit drinks, compotes, green tea.
Don't give up your pills
In cool weather, while feeling well, people voluntarily refuse medications or reduce their doses.
For chronic diseases, the season is not a reason to reduce or increase doses. This especially applies to hypertensive patients, of whom there are 40 million. Changing the dosage of medications for them is a dangerous mistake, because in addition to good or bad weather, there are a lot of factors that can lead to an exacerbation of the disease - from air humidity to magnetic storms and phases of the moon.
What to do: if the doctor prescribed treatment, you need to follow it exactly, treat yourself not only to relieve unpleasant symptoms - dizziness, headache, palpitations, etc., but also to prevent more serious consequences.
Beware, evil air conditioner
Cold drinks, ice cream, and especially air conditioners and drafts are the main culprits of summer colds, sore throats and pneumonia. Acute rheumatoid fever, which develops after a sore throat, is dangerous because it leads to disability of the young and able-bodied. Pneumonia weakens the entire body.
What to do: do not sit under the air conditioner. Remember that cool water (10-13 degrees) quenches thirst no worse than ice water. Drink water from the refrigerator in very small sips and no more than 0.5 glasses at a time.
Take care of your stomach
From a large amount of liquid. Due to the fact that liquid consumption sharply increases in summer, gastric juice is diluted, and there is less hydrochloric acid in it, which has an antimicrobial and disinfecting effect. As a result, the likelihood of food poisoning increases, and any poisoning can provoke an exacerbation or cause the appearance of gastritis, pancreatitis, and colitis.
What to do: the minimum required to maintain normal water balance is 1.5 liters at an average air temperature of 21'C, 1.9 liters at a temperature of 26'C and 3 liters at a temperature of 32'C. This includes water, juices, soups, “ hidden" liquid of fruits and vegetables.
While following these recommendations, do not force yourself to drink, since excess water increases the load on the kidneys and heart. Be especially careful when choosing products, look at expiration dates and storage conditions, wash your hands, vegetables, fruits, and berries. Remember that dairy products, meat, and sausage spoil the fastest. Most microorganisms that cause food spoilage develop at a temperature of 18-20’ C.
Protect your body from stress
Pouring cold water or taking a cold shower every day in the heat causes stress in the body, which leads to the release of many biologically active substances, including glucocorticoids, which prevent sugar from entering the cells from the blood. As a result, blood sugar levels rise.
What to do: master any type of hardening gradually.
Kidneys suffer
Swimming in cold water, sitting on cold ground lead to hypothermia, which provokes a weakening of local immunity and the penetration of infection into the body. As a result, prostatitis and pyelonephritis worsen, and cystitis appears.
What to do: avoid long swims, take off wet swimming trunks after swimming, do not sit on damp ground.
Maintain personal hygiene and sanitary standards
Without thoroughly washing food, you can easily develop an intestinal disease. Many germs await you in crowded places.
What to do: Don't forget to wash your hands. In summer, it is especially important to adhere to the rules of personal hygiene. Wash your hands more often, not only after using the toilet, but also after traveling on public transport, visiting a market, a clinic, or other crowded places.
Unfortunately, according to medical research, only one out of seven people washes their hands before eating food. There is no need to neglect sanitary and hygienic rules for preparing food and eating it in the summer. You need to thoroughly wash vegetables and fruits with running water, or you can also pour boiling water over them.
Warm bodies of water, which for many are an escape from the heat, also seriously threaten health in the summer. They develop a fairly large number of intestinal infections. Infections such as dysentery, cholera, typhoid fever and salmonellosis spread very well in water. So, when you see a body of water, think about whether it is suitable for swimming.
Therefore, health in summer requires increased attention, so that on long winter evenings you do not feel excruciatingly painful for a aimlessly lived and ruined summer.
Be healthy!
If you treat summer correctly and take advantage of all its gifts, you can not only improve your health, but also stock up on energy for the whole year
Pediatricians always have high hopes for the warm season. It turns out it's because of the sun. It magically stimulates the immune system. And not only because, under the influence of warm rays, the skin produces much-needed vitamin D. The sun is an excellent disinfectant and destroys viruses, bacteria, fungi that live on the surface of the skin of a healthy person. As a result, the risk of getting sick is reduced.
During the hot season, metabolism also improves, and not only due to vitamin fruits. Lack of sun usually raises your blood sugar levels. The result is an increased feeling of hunger and excess weight. And yet, deficiency negatively affects the development of the skeletal system. In summer, the need for food naturally decreases. I no longer want to constantly eat buns and cookies; it’s much more pleasant to feast on berries and fruits. Well, don’t forget that the hot season is the best prevention of rickets.
The activity of happiness hormones in response to the abundance of solar energy should also be taken into account. This, in turn, has a wonderful effect on mood, relieves nervousness, improves sleep and completely relieves children from excessive whims. If the baby cries, it is essentially: because he fell and hit himself, or in response to his mother’s request to return home from a walk. By the way, you need to walk as long as possible, because fresh air saturates the body with oxygen, stimulates metabolic processes, and hardens. Especially if this air is sea or mountain. However, as long as it’s not urban (along the roadway).
Perhaps now you will take the doctor’s advice to make the most of the summer to improve your little one’s health much more responsibly. Be sure to take into account not only the recommendations, but also the warnings.
Who gets up early?
The most useful sun is the morning one. It does not bake or burn, caressing with its warmth. It’s great if you wake up earlier and go for a walk without delay. By the way, you can have breakfast on the grass, if you take the precaution of taking it with you. It is here, in the fresh air, that both the infant and the artificial child, and the older child, who is already thoroughly enjoying adult dishes, will eat with appetite. Whereas at home, a toddler may refuse a hearty breakfast, for example, because of the heat.
In the morning until 10.00, the baby can take air baths, completely naked. Place the baby in the stroller (so that there are no drafts) under the rays, and strip the older baby down to his panties and let him run around a little.
Air baths, especially at first, last no more than 10 minutes. Hardening must be planned.
Proceed gradually, increasing the duration of the procedure to an hour. Do not forget that the child must be wearing a Panama hat.
Reflexologists advise removing your baby's shoes if possible. Let him walk on the ground, grass, sand! This way, all the important points on the piles are stimulated. You know about the projection of all organs on the heel, right?..
Walking barefoot is also a means of preventing flat feet and club feet.
But keep in mind that the ground must be sufficiently warmed up and, of course, it must first be thoroughly inspected so that there is no glass or thorns.
In the sandbox or on the beach, walk around the perimeter with a rake. It’s more difficult to do this in a clearing, so be nearby and guide the little one. If you are not sure about the cleanliness of the territory, then allow them to at least walk along a well-trodden path.
This is really important, because in the modern world neither children nor adults have the opportunity to walk without shoes, which sometimes leads to improper development of the feet. As a result, orthopedists are increasingly prescribing special insoles or shoes for toddlers. Whereas prevention is so simple! And there is no need to look for a smooth surface, since pebbles and humps are much more useful.
Wherever you are: on the beach or in the park, after 10.00 go with your baby to the shade.
Further exposure to the open sun is dangerous. However, this does not mean that it is time to return home. The indoors are now stuffy and hot, but outside even slight air movement allows you to breathe more freely.
A sunny summer is just around the corner, and I really want to finally walk barefoot on soft grass or sand, plunge into a warm river or sea, taste berries and fruits, stocking up on vitamins! As a rule, most do all this for their own pleasure. But in fact, summer is the best time to improve your health for the whole next year and help your body adequately cope with colds in the fall and winter. To do this, you just need to follow simple recommendations.
1. Shoes - off!
Whenever possible, it is advisable to go barefoot as much as possible. Grass, sand, small pebbles - all this, one way or another, provides acupressure of the foot, which, in turn, has a positive effect on the functioning of internal organs and the immune system.
2. Have fun with the sun
Prolonged exposure to the sun not only gives a beautiful tan, but also promotes the synthesis of vitamin D in the body, which is necessary for growth and absorption of calcium. The main thing is to take sunbathing at a time that is safe for health - before 11 a.m. and after 5 p.m. and to avoid overheating.
3. Temper yourself if you want to be healthy!
Summer is the most suitable time for hardening. To begin with, you can simply walk in the dew in the morning or wipe yourself with a damp towel. Then connect the contrast shower and douches. The only thing is that the transition to a larger temperature difference must first be smooth, gradually increasing the difference.
4. Let's start! Attention! March!
Active physical activity is very useful for strengthening the cardiovascular system and health in general. In summer, cycling or long walks, roller skating, swimming or jogging are perfect for this. You can go on a hike or an excursion to a protected area. Physical activity helps relieve stress, strengthen muscles and saturate the body with oxygen.
5. “You are what you eat”
In summer you really want lightness and freshness, and therefore this period is a good time to get rid of bad eating habits, as well as accumulate useful vitamins and minerals for next winter. If possible, it is advisable to avoid “heavy” foods, such as fatty meats, various sweets, flour products, mayonnaise, and alcoholic beverages. All this must be replaced with fermented milk products, fresh fruits, berries and herbs, rich in fiber and healthy elements. It is also useful to drink freshly squeezed juices. But high-calorie foods are best eaten before lunch.
6. “Share your smile”
Scientists have long established that when a person smiles, the supply of blood and oxygen to brain cells improves, and this, in turn, affects the stable functioning of all internal organs and systems of the body. In addition, positive thinking relieves stress and improves your mood. But negative emotions, such as anger, envy, irritation, can cause a variety of ailments.
Summer is perhaps the most favorable season for the body. Of course, when else will he receive such a charge of vitamins, energy and good mood, if not on summer days? In order for the summer to be a success and the three hot months to pass with obvious benefits for the body, determine for yourself at the start of the season a few simple rules that you will adhere to while it is light and warm outside.
Summer is a great chance to stock up on vitamins for the year ahead
Don't miss this opportunity. Put aside diets for later and fully enjoy fruits and vegetables delivered to the table straight from the garden. You will see, by introducing them into your daily diet, you will already lose a couple of kilos. Make it a rule to make vegetable salads, prepare okroshka, stews, desserts and fresh juices. Don't forget to add fresh fruits and berries to your baked goods and casseroles. Be sure to make a couple of jars of jam and freeze a few bags of your favorite fruit for winter. After all, when else should you stock up on vitamins if not now?
In order to get your dose of vitamins to the maximum, introduce a new rule - buy vegetables and fruits at the market, and not in supermarkets. This will increase the likelihood that the harvest will come to your table directly from the garden.
Use summer fruits to benefit your beauty
Summer is the time for fruit masks. When else will you have the opportunity to pamper your skin, for example, with a 100% natural scrub made from cherry pits, if not in the summer? Masks made at home by hand will bring no less benefits than expensive French cosmetics. Such masks will be especially good for aging and dull skin. Use seasonal fruits to benefit your body and you are guaranteed to get rid of inflammation and swelling for at least 3 months.
Take up fitness. Get your body in order
Don't think that summer is a season of lazy beach holidays. During the three hot months, exercise won't hurt either. Make yourself a fitness plan and try not to miss classes, alternating them with a visit to the beach in the morning. Summer is the best time for outdoor activities; if you don’t start now, you won’t be able to do it in winter. In addition, only in the summer you can try your hand at those sports that, unfortunately, are simply impossible to practice outdoors in winter.
Cycling. In addition to the fact that cycling is simply exciting and enjoyable, cycling also brings tangible benefits to the general condition of the body. When you pedal, the muscles in your pelvis and legs are used, and as you ride, the muscles in your abdomen, thighs, calves, and ankles are also activated. Physical education, as you understand, turns out to be excellent! Here you have abs, toned beautiful legs, and a straight back!
Run. An ideal sport for any weather, and even more so in summer. Don't put off jogging; summer may end sooner than you expect. It’s better to go to the store for new running uniforms and sneakers and go to the stadium and conquer new heights.
Volleyball. The best answer to the question of how to spend time fun and usefully. Playing with a ball on the beach, you will not only get rid of extra pounds, but also get a beautiful, even tan. What is not a reward for taking care of the body?
Yoga classes in nature. Starting your morning in the fresh air is pleasant and beneficial. Yoga classes will help improve your figure, clear your brain and tone your overall well-being. And most importantly, by doing yoga, you learn to relax and control your own body and emotions.
Aqua aerobics. An excellent choice for those who cannot stand heat and heavy physical activity. Water will help you quickly and effectively tighten your figure without putting in extra effort. In the summer, Aqua aerobics classes become doubly effective, because you can train not only in the pool, but also in the river near your house, as well as in any other open body of water.
Lose weight
It’s no secret that the key to a successful diet is not only tremendous endurance and avoidance of “harmful” foods, but also good metabolism. You can often find this only among young girls, but if you are already over 25, don’t be upset! In summer, metabolism accelerates regardless of your age, this is facilitated by a large amount of light around, which means that the diet in any case becomes more effective than the same diet in winter. Fruits will help speed up the metabolism in the body and lose a few kilos without much difficulty. Try to create a diet based on a fruit and vegetable diet, especially since in the summer there are more than enough fruits and vegetables!
A good diet aid will be healthy sleep. Try to get enough sleep and devote at least 7 hours to it, but it’s better to get up in the morning, at 6 or 7 o’clock, then you’ll also have time for a healthy breakfast, which will start metabolic processes in the body!
Spend as much time as possible in nature
In the summer, everything blooms and turns green, this is your chance to saturate the body with oxygen, which you definitely cannot do in the winter. Add to this the excellent view that opens in the summer outdoors and a pleasant tan that guarantees you the warm sun. Ride a bike in the park, go hiking, climb mountains, play sports, go to the sea. Anything, just don't sit at home!
Keep hydrated
There is hardly a person who is not tormented by the heat in summer. Even if most of all you love warmth, without the right approach to business, sooner or later dry air will certainly make itself felt. Due to dryness, the skin may become more problematic, and there is a risk of a slight soreness in the throat, and a feeling of drowsiness is also possible, which can become the norm on hot days. Meanwhile, it is very easy to combat the heat; it is enough to follow a special water regime.
Remember a few simple rules that you can follow in the summer:
Try to drink as much fluid as possible, always carry a small bottle of purified still water with you.
Use thermal water. Try to spray your skin from time to time on all hot days.
Ventilate the room as often as possible, get into the habit of sleeping with the windows open. If you have an air conditioner in your home, turn it off from time to time to ventilate the room.
Don't forget to use humidifiers.
Get some indoor plants, let them be both in the house and in the office. This will improve the overall climate in the room, make the air cleaner and will simply please your eyes every day!
It's good for women to give up heels
Summer is the time for comfortable shoes! Leave the rest, it will be useful to you in the fall or winter. In summer, uncomfortable shoes are contraindicated. If you put on the wrong shoes, you risk turning your day into complete misery, since by the evening your feet will swell and it will simply become impossible to walk in them. Take advantage of the moment, buy comfortable squadrons, they are fashionable, beautiful, and most importantly - comfortable!
Have sex every day
Yes, yes, you heard right! Firstly, regular sex has a beneficial effect on the general condition of the body and in particular on the condition of your skin. The more sex you have in your life, the younger you look. If you do it at least three times a week, you are guaranteed to look 10 years younger than your peers. This is a proven fact. In addition, sex increases the amount of collagen in the body, which makes the skin elastic and smooth and delays the appearance of wrinkles for several more years.
Sex also perfectly strengthens the heart and blood vessels, helps you lose weight, improves immunity, makes you sleep more soundly, and simply improves your mood.
Don’t let summer go by itself, spend it with health benefits, and you will see that with the arrival of autumn you will not find yourself in seasonal depression, but on the contrary, you will be full of strength to accomplish new things!
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