Did you neglect your health in the summer? These tips from a nutritionist will get you back on track – Healthy Living


Summer is probably the time of year when most excesses are committed. People tend to escape routines, whether it’s sleep, food or even physical exercise, and the consequences are notorious for both physical and psychological health. How can this trend be countered?

We spoke with a clinical nutritionist in an attempt to understand what should be done to restore normal functioning of the body after the big vacation. At this time, there is a lot of talk about performing a “detox after the summer”. “It seems like summer is toxic. Summer and vacation are great. We can’t get this message across.”begins by alerting Custodio César.

Custodio Caesar

Custódio César is 59 years old, is a clinical nutritionist and Technical Director at GoldNutrition.

credits: DR

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Custódio César is 59 years old, is a clinical nutritionist and Technical Director at GoldNutrition. credits: DR

Graduated in Functional Nutrition and Orthomolecular Medicine and in Sports Nutrition, he gives some advice to follow to counteract the exaggerations of summer. The also technical director and founder of the GoldNutrition brand highlighted hydration, physical exercise and correct nutrition.

Take care of skin beyond creams

There is no season of the year when you are more exposed to the sun than summer, directly or indirectly, just walking down the street or lying on the beach towel, everyone tends to get more sun, which, “in excess, has a harmful action on our organism”, points out the 59-year-old clinical nutritionist.

As a consequence, “the inside of our body and the skin age”, as these types of behaviors are “pro-aging” and “pro-inflammatory”. After spending days (or maybe weeks) roasting in the sun and swimming in salt water, which dries and dehydrates your skin and hair, it’s not enough to just apply moisturizing products.

“Having beautiful skin is not just about putting on a cream. Beauty starts from the inside out”, warns Custódio César. “Water, probiotics and a good gut are essential to keep the skin in good condition”continues the expert, who also highlights the importance of “a diet rich in antioxidants”.

In this sense, it advises the consumption of red fruits, açaí, strawberries, raspberries, blueberries, blackberries, pomegranates, grapes, green tea, carrots, pumpkins, red cabbage, radishes, beets, ginger, turmeric, cloves and oregano. A collagen supplement, “the so-called skin cement”, would also be beneficial “to delay the appearance of wrinkles”.

Bet it all on hydration

During the summer, it is common for us to sweat more, whether it is while exercising or even when we just carry out daily tasks. All the water that leaves our body must be replaced, since “the greater the dehydration, the greater the overload that is felt on the heart”.

While in the daily routine, at the office or in the classroom, it is common to always be accompanied by our water bottle, the scenario changes when we go on vacation. Sunscreens, towels, bikinis and sunglasses become a priority. “Many times we don’t have immediate access to water or we are more distracted”, reinforces Custódio César.

“In the post-holiday period, it makes sense to look again at hydration and re-hydrate”, says the nutritionist, who accompanies high competition and Olympic athletes in various modalities. The rule of thumb is “for every calorie ingested, at least one milliliter of water” — that’s excluding water for meals.

Every body has different hydration requirements, but the more the better. For those who can’t get into the habit of drinking water because they don’t like it, there are alternatives such as green tea or even putting lemon juice in it (which guarantees vitamin C), peppermint leaves, cinnamon or ginger (which “has an anti -extraordinary inflammatory”).

Regulate the intestinal flora

Summer is synonymous with ice cream, snacks, Berlin balls and so many other foods that are less good for your health. “We’re going to eat in a totally different way,” he acknowledges, citing some of the people he follows. “No one is going to take my Berlin ball or my croissant from that bakery.”

Overall, according to the expert, “people eat more sugar” and also drink more alcohol as parties increase. “All this contributes to an alteration in our intestinal flora”, he recalls, recommending, to normalize it, the intake of certain foods after the summer.

In this sense, he mentions kefir, sauerkraut, kombucha and kimchi, all of which are “very rich in probiotics”. This imbalance in the intestinal flora can cause inflammation, bloating and gas. As an alternative to these foods, Custodio César recommends “a supplement of probiotics in capsules”.

Use supplementation when necessary

It is increasingly common to suffer from a deficit in certain nutrients. “Due to the processing of different types of food, these are depleted in terms of nutrients that were supposed to be present and are not”, stresses the nutritionist, blaming the depleted soils and the chemicals used.

“When these deficits are not very significant, the ideal is to move ahead, first, with food”, he says, using red meat, useful to combat iron deficits, as an example. “There are people who want to solve their health problems through natural methods, and they are within their rights”, she notes.

However, according to Custódio César, it is not always possible to combat these deficits using only food. This is where supplementation comes in, as there are several types of supplements. To know which nutrients are missing and whether it is necessary and beneficial to move on to supplementation, it is necessary to carry out medical analysis.

The nutritionist underlines the very common deficit of vitamin D, which is “very common”, namely “during the period outside the summer”. “A large percentage of women are prone to anemia”, he says, also pointing out iron as essential. He also highlighted the need for pregnant women to take folic acid supplements.

Opt for a healthy diet

At the end of the summer, “people burned less and consumed more”. More sauces, more bread, more cookies, more croissants, more cereal. “There are those who vary from day to day and then, during the holidays, have a very gluten-based diet”, comments the nutritionist.

This drastic change in the diet can cause phenomena such as fluid retention and changes in intestinal transit. “What we need to do is wean this type of food that causes food hypersensitivity”, says Custódio César, pointing out dairy products and gluten as the most responsible for this situation.

“It’s important to take a break and include much healthier foods, such as fruits, vegetables, lean proteins and pulses, which mess with the intestines less, preventing the accumulation of body fat”, he explained to MAGG. “We have to consume a minimum of 30 grams of fiber per day”, he adds.

This feat is achieved by consuming “at least three servings of vegetables a day, or two larger ones, or several smaller ones.” However, “the salad cannot be a few slices of lettuce and two slices of tomato”, since “that is to deceive and to think that we are eating greens, but we are not”. It is necessary to eat “half a plate of vegetables”, such as soup, with the main course.

Practicing physical exercise frequently

Hot weather is not inviting to go training. With the beach and high temperatures, “people stop exercising”. They “swim, walk on the beach, at most”, says the specialist. This neglect leads to unwanted weight gain, so it is urgent to return to the physical exercise routine.

“The ideal is to combine cardiovascular exercise, a walk, a run, a bike, an elliptical, with strength training”, considers, since “we need to train strength to strengthen the immune system”. Attention should also be paid to flexibility exercises, ideal “for the prevention of injuries”.

With the COVID-19 pandemic, “more and more people started to exercise outdoors and at home”, with only their body weight or with auxiliary equipment such as elastic bands. For Custodio César, each one of us “does not have to do a marathon every day, but ten thousand steps a day, at least”, are mandatory.

“We are the result of an evolution of three million years. Man has always exercised every day because he had to. Either he had to work in the field or he was a hunter-gatherer. If he didn’t exercise, he wouldn’t survive”, he compares. “You should exercise every day. If you don’t have time to exercise, prepare yourself to have time to get sick”, he concludes.

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