How to enjoy the beautiful season to recharge your batteries by regenerating yourself from the inside? Here are 4 health reflexes to acquire so you do not miss what summer can offer to your body.
1. Refuel Vitamin D, without risk
The sun, through the UVB, can synthesize vitamin D in the skin. Exposing oneself in the summer makes it possible to get enough of this vitamin until the end of autumn. Be careful however, exposure does not mean staying in the sun for hours: it is not to make the skin blush, never (or hardly). So you have to learn your own tolerance and respect it. Beyond this threshold of tolerance, it is necessary either to cover oneself, to put oneself in the shade, or to put sunscreen. Be careful to be particularly careful if there is wind because, in this case, the feeling of heat that gives the impression of cooking in the sun diminishes or disappears.
The 3 rules to respect for sunbathing:
• You must expose your skin to the sun, without sunscreen, as long as it does not blush, as widely as possible, and every day where possible. To make good reserves of vitamin D, the best is to expose several times a week in 11h and 15h (10 to 15 min, without blushing the skin), bare arms and legs, face protected by a hat.
• Remember that the higher you are at altitude, the stronger the UVB.
• Protect yourself in the most dangerous situations for your skin (ski, boat, lunch time and tropical areas) with sunscreen or clothing, or in the shade of an umbrella or tree.
Read also: Sun creams: the brands to favor, those to avoid (subscribers)
2. Gorging on antioxidants
Summer is the season of the profusion of colorful fruits and vegetables: apricots, tomatoes, peppers, strawberries, raspberries, melons, etc. And who says color, says antioxidants. We need antioxidants because the oxygen that allows us to live is also a poison and we must counter its toxic effects. Oxygen gives rise in the body to derivatives that attack our tissues: free radicals and reactive oxygen species or ROS . They are involved in aging and in a large number of pathologies: cancer, cardiovascular diseases, diabetes, Alzheimer’s disease, Parkinson’s disease, age-related macular degeneration (AMD) …
By consuming antioxidants that neutralize (in part) the deleterious action of free radicals, one could help prevent these diseases.
The red berries of summer (strawberries, blueberries, raspberries, blackberries, grapes) are among the richest antioxidant foods: they are essentially phenolic compounds and vitamin C. Apricots , tomatoes, melons … contain carotenoids and antioxidant vitamins.
- LaNutrition.fr recommends eating 3 to 4 servings of fruits or dried fruits a day.
- One serving of fruit = 1 apple or 1 banana or 2 kiwis
- For summer fruits, 1 serving = 13 strawberries or 20 raspberries or 2 (large) fresh apricots or ½ melon (small) or 1 peach
Learn all about antioxidants and where to find them: The Antioxidant Food Guide
In addition, several studies have shown that dietary carotenoids reduce the aggressive effects of the sun on the skin, partially blocking free radicals from ultraviolet rays: the onset of sunburn is delayed, and its intensity is lower. They would also help make the tan last longer. An extra reason to stock up on colorful plants.
The advice of LaNutrition.fr : Do not forget to consume oil or fat with plants rich in carotenoids: carotenoids being hydrophobic, the presence of fat is essential to facilitate their absorption and transport to cells in need. 3 to 5 grams of fat per meal would be sufficient to improve their bioavailability.
3. Do not abuse the barbecue
This method of cooking is problematic because it is known today that barbequed foods give rise to carcinogenic compounds such as heterocyclic amines (AH) and polycyclic aromatic hydrocarbons (PAH). These compounds are among the most mutagenic substances identified so far. Barbecues are also a source of Maillard products and advanced glycation products (AGEs).
Several studies have found that people who eat the most barbecued meat are at increased risk for prostate cancer or oral cancer. But it is the pancreas that seems the most sensitive to mutagenic compounds of grilled foods. In 2002, researchers at the University of Minnesota (USA) showed that heavy consumption of grilled red meat is a major risk factor for pancreatic cancer.
Read: The attack of the barbecue against neurons
The best way to grill
• Use a vertical electric grill because fats do not fall into embers (falling on embers, fats produce flames that carbonize meat and form carcinogenic compounds).
• On a classic barbecue, horizontally, place the meat 10 cm away from the embers, always to prevent the flames from touching the meat.
• Prefer lean meats; less fat will fall on the embers.
• Cook meat slices thin, cooking will be faster.
• Thoroughly clean the grill between two grills (the black residues are hydrocarbons).
• Use spices and herbs; they reduce the formation of PAHs. Marinating the meat beforehand has the same effect.
As you sit down, take the following precautions:
- remove the parts of the roussées or cramées meat or fish
- use plenty of vegetables during the meal, and fresh fruit at the end: their compounds activate detoxifying enzymes that will eliminate the riskiest compounds; a little organic red wine, or a cup of tea will reinforce this effect.
For more dietary advice, read: The Best Way To Eat
4. Move more
Summer is the period synonymous with idleness. But to revitalize also passes (and especially?) By the movement. Without wanting to make up for all the sport that we did not do the rest of the year and thus take the risk of getting tired and injured, have more physical activity during the holidays and despite the heat is good to the body. Because sport is not good for the heart! Recent studies have shown that it is also beneficial for many other body functions such as skeleton, brain or immunity.
The ideal for the body, summer and winter, is to combine endurance sports with more specific bodybuilding sessions, if only pumps.
Read also: Reduce your risk of 13 cancers by exercising
No matter what activity you choose, as long as you practice hard enough to achieve breathlessness (sweating in warm weather is not the best indicator of effort): choose hiking and biking instead of walking , tennis rather than golf, swimming rather than sailing. Here are some tips for endurance activities most practiced by vacationers.