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High temperatures are here, pay attention to salt


With the arrival of high temperatures, we tend to change our daily routines. Sometimes, without even noticing, we find ourselves modifying our schedules to go out during the coolest hours of the day. It's always better, if possible, to do our daily activities and exercise in the early morning or the evening, after the sunset, when there's less mugginess.

Another thing that changes unconsciously is our diet. Because, in general, we don't feel like having heavy meals full of processed food, but easily prepared menus with fresh fruits and vegetables. Who wants to cook or turn on the oven during these days? 

One of the typical summer dishes is ham and melon; it is, in fact, a great option. But be careful. During this season, we have to pay more attention to the salt content present in our dishes because sodium favours water retention in our bodies. Consequently, reducing salt helps to avoid liquid retention, and so the feeling of heaviness, especially in the legs and all the small problems that the heat brings with it.

The most suitable diet for the torrid temperatures of these days is the one that reduces the use of salt, limiting it especially to the chilliest hours of the day.

For example, you can start your morning with a few slices of low-sodium roast beef, a cup of cereals without salt, a glass of some vegetable beverage, together with fruit. Nature comes to meet us to combat the heat: apricots, potatoes, bananas, are all rich sources of potassium and magnesium, the minerals that best counteract the effects of sodium.

So all the fruits and vegetable snacks, smoothies of bananas and milk (even rice or soy milk), almond or walnut milk (both rich in minerals) are excellent options for the hottest hours. When the temperatures are so high, light snacks are a better choice than a full meal.

Try to reserve the salty dishes, like ham and melon or even pizza, for the evening, when the temperatures are a bit lower, and vary your diet as much as possible.

It's important to mention that if you do feel uncomfortable during the hot season, it's better to avoid alcoholic drinks since they dilate blood vessels.

And last but not least, it is essential to drink a lot of water to make up for the liquids lost through sweat. Remember that it is not water that causes the swelling, but the salt, which retains fluids in the tissues. On the contrary, water favours an active diuretic function.

Keep an eye on your diet during summer, try to reduce salt as much as possible, and enjoy the season.