Summer means days of relaxation, long periods of enjoying the sun and time to have fun with those we love the most. However, it often also involves major changes in timetables and an alteration of habits, and we nearly always find ourselves forgoing our usual diet.
We need to remember that the days are longer and our hormonal cycles change. Sleep-wake cycles, thirst and hunger change. In addition, it affects our food requirements.
Important foods in summer
Water: summer is when it’s easy to forget about hydration and we may not drink enough water. Also, it’s easy to fall into the habit of drinking more alcohol instead of drinking more water, for example. It’s important to remember that hydroxide displaces water to the outside of the cell by density, hindering absorption. Another summer habit we often get into are soft drinks and sugary beverages. Many of them contain caffeine or theine which have a relative effect in terms of quenching thirst and also increase diuresis, so they don’t sate your thirst efficiently and can increase water loss from the body. At this time of year, getting enough water is essential for keeping your skin hydrated to keep it bright and healthy.
Vitamins: sunlight is a source of health providing multiple benefits such as vitamin D synthesis, which is essential for phosphorous and calcium metabolism. Prolonged exposure, however, without the right sunscreens causes cell oxidation skin processes. To combat the appearance of free radicals, we need antioxidants like vitamins A, C and E.
Fibre: dehydration is common at this time of year because of the higher temperatures. In addition to contributing to liver and kidney damage, a reduction of water in our organism also has other related consequences such as constipation. You can combat its undesirable effects by upping the amount of plant fibre in your main meals.
Balanced diets in summer
5 balanced meals: the World Health Organisation recommends eating 5 small meals a day for a healthy diet. This is even more important in summer if we don’t follow our regular routine because we are often outside the house enjoying a well-earned break. Avoiding heavy meals and distributing them throughout the day will help keep you better hydrated, stop you from going off-diet and help improve skin health.
Eat more fruit: it is essential to harness the antioxidant effect of vitamins to fight the damage that prolonged exposure to the sun can cause. It will also boost the activity of the basal layer of the skin both in cell regeneration and the synthesis of melanin granules. This will obviously have a beneficial preventive effect on skin care and pigmentation.
Moderate consumption of alcohol and tabacco: in summer, they can very negatively impact and indirectly strengthen the sun’s oxidative effect on the skin. Keeping your consumption of these toxic substances down will help the skin better resist solar radiation and foster natural, healthy pigmentation.