Heat 'boosters' tiredness and drops in blood pressure, here's how to avoid heat stress

Suddenly the summer heat exploded with its positive and negative sides. "With the arrival of the heat and the consequent change of season, our body undergoes a series of physiological adaptations that, as always, it will be good to support also through nutrition. The increase in temperatures leads to a greater dispersion of liquids and mineral salts through sweating, a natural phenomenon but which, if not balanced by adequate hydration and a targeted diet, can lead to tiredness, drops in blood pressure, digestive difficulties and a sense of exhaustion. During the hot season the basal metabolism tends to slow down, also because the body needs less energy to maintain a constant internal temperature . For this reason, in the face of a physiological reduction in appetite, the preferable choice would be to orient oneself towards lighter, less elaborate and high-water density meals. The goal is to provide essential nutrients without tiring the digestive system, at the same time promoting thermal homeostasis". Mauro Minelli, clinical immunologist and professor of Human Nutrition at the Lum University, provides the update for Adnkronos Salute.

" The ideal foods during this period are those rich in water, vitamins, mineral salts and natural antioxidants. Seasonal fruit and vegetables such as watermelon, melon, peaches, apricots, tomatoes, cucumbers, courgettes and salads represent an excellent dietary base because, in addition to hydrating, they provide fibres that promote intestinal transit. A useful action to counteract the oxidative stress typical of sun exposure is that offered by phytochemical substances such as, for example, lycopene contained in tomatoes and beta-carotene in carrots and apricots capable of carrying out an important photoprotective and anti-inflammatory action", reminds Minelli.

Even on the protein level "it is preferable to opt for light and easily digestible sources, such as fish (especially blue fish), white meat, eggs or legumes that can also be eaten cold, in salads or single dishes. Whole grains - he suggests - such as spelt, barley, rice or couscous, combined with vegetables and lean proteins, allow you to obtain complete, balanced meals suitable for the summer climate. Preparations such as cold pasta or mixed salads represent tasty and functional solutions for thermoregulation".

It is also essential to pay attention to hydration : "You need to increase your fluid intake, favoring natural water and unsweetened drinks, such as cold herbal teas or green tea, which can help replenish lost fluids without introducing empty calories. It is advisable - continues immunologist Minelli - instead to limit the consumption of alcohol, carbonated drinks and very salty foods or foods rich in saturated fats, since the latter slow down digestion and increase the sensation of body heat".

In short, " eating consciously during the summer months means meeting the body's needs , choosing fresh, seasonal and light foods that can support the body without overloading it. A balanced summer diet, combined with proper hydration, not only improves heat tolerance, but also contributes to general well-being, vitality and the prevention of disorders related to dehydration and heat stress", concludes Minelli.