In summer, especially during periods of extreme heat, it is advisable to be more careful with what you eat. High temperatures combined with the consumption of certain foods can put a lot of stress on the body and cause health problems.
In hot weather, the body works harder to maintain a normal body temperature. Some foods dramatically increase these energy costs when digesting food.
Gastroenterologist, nutritionist
“On hot summer days, the body is subjected to greater stress as it works harder to cool itself down. It is therefore important to adapt our diet to facilitate this work and avoid discomfort.”
What we will tell you about:
What foods should you avoid when it’s hot? What foods are recommended to eat when it’s hot?
What foods should you avoid when it’s hot?
Fatty foods
Digesting fatty foods requires more energy, which leads to an increase in core body temperature. In addition, these foods can increase the workload of the heart, especially when the body is already working hard to stabilize its temperature.
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The spicy food
Although some cultures believe that spicy foods help cool you down by stimulating sweating, they can cause discomfort and gastrointestinal upset in some people.
Sweating helps reduce body temperature, but in extreme heat conditions it can lead to dehydration.
In addition, spicy condiments containing capsaicin enhance the process of thermogenesis, which causes an increase in body temperature.
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Alcohol
Alcohol dehydrates the body. Hot, humid summer days already cause fluid loss through sweat, and alcohol consumption stimulates fluid loss through frequent urination. All of this together can lead to heat stroke.
Foods rich in salt
Salty snacks and foods high in sodium cause fluid retention and increase the body’s need for water. This, combined with fluid loss through sweat, can lead to dehydration.
In addition, salty foods in the heat contribute to the formation of edema.
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Foods rich in protein
On hot days, it is difficult for the body to digest proteins; this requires a lot of energy, which increases the core temperature of the human body. Therefore, it is better to avoid meat, especially red meat, and other protein products.
fast carbohydrates
Foods containing fast carbohydrates can cause dehydration and a sharp rise in blood sugar levels, which can lead to a sudden feeling of fatigue and malaise. During high temperatures, it is recommended to avoid foods such as white bread, sweets and fast food.
It is worth remembering that some products, such as baked goods with protein cream, spoil quickly. This increases the likelihood of food poisoning.
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Coffee and other caffeinated beverages.
Like alcohol, caffeine has a diuretic effect and promotes dehydration, which can be harmful in extreme heat. Drinking these types of beverages also increases body temperature.
Products with mayonnaise, salads with dressing.
Due to their high fat and calorie content, these foods are difficult to digest. Eating them puts pressure on the body, increases core body temperature and causes abdominal discomfort.
In addition, products with mayonnaise and salads with dressing spoil quickly. As a result, the risk of food poisoning increases.
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Other perishable products
Be very careful with perishable foods. These include: seafood, dairy products, processed foods, raw meat, fruit, especially sliced fruit.
They deteriorate quickly in hot climates, and in combination with high humidity, various microorganisms and mold multiply in them. Eating these products can cause food poisoning.
What foods are recommended to eat when it is hot?
In high temperature conditions, it is important to maintain water and electrolyte balance and provide the body with easily digestible energy.
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During the hot season, it is recommended to include the following foods in the diet:
1. Water and other beverages. For example, herbal and green teas, still mineral water. We remind you that during hot weather you should not include alcohol or caffeine in your diet, as they have a diuretic effect.
2. Light soups and broths. Cold soups, such as okroshka or gazpacho, are good thirst quenchers.
3. Fruits and vegetables with high water content. These include watermelon, melon, cucumbers, tomatoes, strawberries and peaches.
4. Light proteins. Chicken breast, fish and legumes are easier to digest than fatty meats.
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5. Foods rich in potassium. Bananas, oranges, potatoes and sweet potatoes help restore electrolyte balance.
6. Whole grains. Oatmeal and whole-grain bread provide the body with complex carbohydrates and vitamin B.
7. Yogurt and kefir. They contain probiotics, which promote intestinal health, which is especially important when changing your diet in hot climates.
8. Nuts and seeds. They are a good source of energy and healthy fats, but should be consumed in moderation during high temperatures as they are difficult to digest.
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