Heat wave: when the thermometer climbs, eating becomes a prevention gesture

In the morning: first of all, can you remind us what are the specific nutritional needs of the body when it is very hot?

Dre Nouhaïla Kharrat: When the body faces high temperatures, its main objective becomes thermal regulation. Similarly, This involves sweating, an essential mechanism to evacuate body heat. However, this loss of water is also accompanied by a loss of minerals: sodium, potassium, chloride, magnesium … Furthermore, If these losses are not offset, imbalances can appear: fatigue, muscle heat wave: when thermometer climbs, new cramps, hypotension, even heat stroke.

Energy needs do not heat wave: when thermometer climbs, new increase in summer, but the water needs explode. Nevertheless, An adult loses an average of 2 to 2.5 liters of water heat wave: when thermometer climbs. Consequently, per day, but this figure can double during a scorching day or physical activity. Therefore, The ideal is to adapt your hydration according to age, sex, physical activity and climatic conditions.

In addition to water. Similarly. For example. Nevertheless, water -soluble micronutrient requirements (vitamin C, vitamins B) can increase, because they are more mobilized in the event of thermal stress. In addition, prolonged exposure to the sun generates oxidative stress at the cellular level. For example, It is therefore recommended to consume more antioxidants: beta-carotene, lycopene, polyphenols, flavonoids … Meanwhile, which is found in particular in colored fruits and vegetables.

Finally. In addition. In addition. For example, the digestive system itself has slowed down by heat, nutritional needs must be covered through a light, split and very heat wave: when thermometer climbs, digestible diet. Therefore, The objective is twofold: nourishing the body without weighing it down, and supporting its physiological adaptation mechanisms.

Why are we often less hungry when temperatures climb?

The decrease in appetite during periods of high heat is well documented. Consequently, It is a physiological regulation mechanism of the body. Consequently, When it is very hot. Similarly. Meanwhile. Consequently, the autonomous nervous system, especially via the hypothalamus, modulates the feeling of hunger to prevent the digestive process from aggravating the elevation of body temperature. However, Indeed, digestion produces heat wave: when thermometer climbs, new heat (this is called postprandial thermogenesis), and the body naturally tries to limit it.

The basic metabolism. However. that is to say the minimum energy expenditure heat wave: when thermometer climbs, new to maintain vital functions, varies very little depending on the seasons. Similarly, Rather, it is eating behaviors, rhythms of life and energy expenditure linked to changing activities. Nevertheless, In summer, we often move more, but we eat heat wave: when thermometer climbs, lighter. Consequently, It is not a decrease in calorie needs. Nevertheless, but rather a natural adjustment of volumes and the energy density of meals.

Adapting your diet, therefore, is essential. In addition, This does not mean drastically reducing the quantities, but rather rethinking the structure and quality of meals. For example. It is recommended to split your meals into 3 light meals with one or 2 snacks rich in water and nutrients. Nevertheless, You also have heat wave: when thermometer climbs, new to choose foods that are easy to digest like fruits. Similarly, vegetables, yogurts, lean proteins and eating at cooler hours: early in the morning. In addition. It is recommended to avoid dishes heat wave: when thermometer climbs, new rich in fats, sugars or salt, which disrupt digestion and thermoregulation. These adaptations keep energy while respecting the natural functioning of the body in summer.

What types of food should you favor during heat waves?

During the hot weather. the diet must heat wave: when thermometer climbs. play a support role: it must be moisturizing, remineralizing, antioxidant and easily digestible. Concretely, this means opting for foods rich in water, essential micronutrients, but poor in saturated fats and fast sugars.

It will be necessary to bet on fresh fruits and vegetables because they contain between 85% and 95% of water. Watermelon, melon, cucumber, tomato, strawberry, zucchini or lettuce are champions of natural hydration. heat wave: when thermometer climbs, new They also bring sweet fibers. vitamin C, potassium and protective antioxidants such as lycopene (tomato), beta-carotene (carrot, apricot) or flavonoids (berries).

It is also necessary to favor light proteins such as eggs. white fish. lean. tofu poultry, heat wave: when thermometer climbs, new which are well tolerated and make it possible to avoid deficiencies without overloading the digestive system, as well as fermented dairy products such as natural yogurt, “kefir”, fermented milk or “lben” … which provide calcium, probiotics, proteins and water.

Without forgetting the starchy foods with moderate glycemic heat wave: when thermometer climbs, index such as complete couscous. oats, bulgur, quinoa, steamed potatoes, basmati and complete rice, legumes (in cold salad). In moderate quantities, they support energy without provoking postprandial drowsiness. Cold soup or gazpachos, homemade smoothies …, easy to prepare, are also rich in nutrients and moisturizers.

On the cooking side, we favor gentle steam, oven, wok, heat wave: when thermometer climbs, new or cold marinades. Finally. it is advisable to season with fresh herbs (mint. basil, coriander) and raw vegetable oils (olive oil, rapeseed and nuts), sources of omega – 3 and vitamin E.

Conversely, what are the foods to avoid or limit when it heat wave: when thermometer climbs, new is very hot?

When it is very hot. certain foods become unsuitable, because they increase digestion, increase the production of internal heat or promote dehydration. It is therefore important to limit them or even avoid them.

It will be necessary to minimize the consumption of fat. fried dishes, which require considerable digestive heat wave: when thermometer climbs, effort and raise body temperature. The digestion of fats being slow, it tires the organism in the middle of thermal stress.

It is also necessary to avoid red meats. cold meats rich in saturated fats and salt, as they slow down digestion and promote heat wave: when thermometer climbs, new water retention.

Ultra-transformed products such as cookies, pastries, industrial bars, cooked dishes … are also to be minimized. Their energy density is high, but their micronutrient content is low, which contributes to fatigue and glycemic imbalance. Just like very sweet foods (sodas. industrial juices. sweet desserts) which cause insulin heat wave: when thermometer climbs, new peaks followed by reaction hypoglycaemia, causing pump strokes, irritability and increased thirst.

Finally, very salty dishes such as chips, industrial sauces, very refined cheeses … are to be avoided. Excess salt accentuates dehydration, especially in case of significant perspiration.

Water is obviously essential, but what foods can also contribute effectively to hydration? Is there a risk of heat wave: when thermometer climbs, drinking too much or drinking badly?

Water is the cornerstone of the food in summer. However, certain foods can effectively complete hydration. Fruits. vegetables. such as cucumber (96% water). lettuce, watermelon, zucchini or heat wave: when thermometer climbs, new melon, are excellent supplements, rich in water, but also in potassium, vitamin C and water -soluble fibers.

Cold soup (such as gazpacho), added sugar -free compotes, smoothies, natural yogurt or icy infusions are also interesting. They allow you to vary the water intake while providing nutrients. But beware: you can also drink badly. Drinking in heat wave: when thermometer climbs, new excess. very quickly, can lead to a dilution of sodium in the blood, a rare, but dangerous condition called hyponatremia. This mainly concerns sports people or those who drink several liters of water without mineral compensation.

Drinking sugary or energy drinks excessively is also counterproductive. These drinks increase glycemic load, dehydrate by osmotic effect, and disrupt the digestive balance. Even natural juices heat wave: when thermometer climbs. should be consumed in small quantities (a glass), because their sugar content remains high. Ideal? Drink temperate flat water throughout the day, heat wave: when thermometer climbs, new in small sips. Adding a lemon washer, a few mint leaves, fresh ginger or cucumber slices allows you to vary without excess.

How to avoid fatigue bounds linked to difficult digestion by strong heat?

Digestion is an expensive energy process. In summer. the external heat is added to the metabolic heat produced by the body. and this can lead to a heat wave: when thermometer climbs, new feeling of postprandial exhaustion. To prevent digestive disorders, several simple habits can be adopted. It is essential to lighten the calorie density of meals by favoring vegetables, lean proteins and limiting cooked fats. Fractioning meals into small portions consumed more frequently makes it possible to avoid insulin peaks and energy reductions.

In the evening. it is better to avoid too rich meals, which harm digestion and disturb heat wave: when thermometer climbs, sleep. Eat slowly. by carefully chewing each bite, facilitates digestive work heat wave: when thermometer climbs, new from the mouth, especially if meals are caught in a calm environment.

In addition. it is recommended to have a lot of hydrate between meals rather than during. so as not to dilute gastric juices. In addition, certain natural aids can support digestion, such as mint or ginger infusions, fennel seeds, or probiotics.

What specific precautions do you recommend for children, the elderly or sick people?

Some heat wave: when thermometer climbs. new populations, such as the elderly, children or people with chronic diseases, are particularly sensitive to heat. Their perception of thirst is often altered, as is their ability to effectively regulate their body temperature.

In this context. preventive hydration becomes essential: it is recommended to regularly offer small amounts of water. even in the absence of a feeling of thirst. using fun and practical means such as gourdes, colored or straw glasses. In heat wave: when thermometer climbs, heat wave: when thermometer climbs, new children, water must remain the only drink offered. Urine monitoring (quantity and color) is also a good indicator: rare or dark urine can point out dehydration.

Food, too, must be adapted. It is best to opt for simple, digestible and water -rich dishes. Naturally moisturizing foods such as fresh cut fruit. homemade compotes, cold soups, lukewarm vegetable purees or yogurts are to be favored.

The temperature of meals also counts: neither too hot heat wave: when thermometer climbs. new nor frozen, so as not to disturb digestion. Particular attention should be paid to food preservation, as food poisoning is more frequent in summer. The cold chain should be observed. avoid sensitive products such as raw eggs, homemade sauces, fish or dairy products left at room temperature.

In the event of chronic diseases such as diabetes. kidney failure or swallowing disorders, it is important to adapt the texture and frequency of heat wave: when thermometer climbs, new meals.

For children. transforming meals into heat wave: when thermometer climbs. fun. attractive moments is essential: fruit skewers, smoothies, homemade yogurt or fruit puree can promote their hydration while making them happy.

One thing is certain: warmth and nutrition go hand in hand. Eating well in summer does not fall under comfort, but prevention. A suitable diet makes it possible to better support heat waves. preserve your physical. mental capacities, and limit the risk of dehydration, fatigue heat wave: when thermometer climbs, new or digestive disorders.

In the long term, eating intelligently in summer helps maintain a physiological balance in the heat stress. This concerns each of us, but especially the most vulnerable people.

Food must thus be thought of as a central prevention tool. In the elderly, isolated or weakened, increased vigilance is necessary. The role of relatives. health professionals is fundamental to supporting these people, monitoring their state heat wave: when thermometer climbs, new and adapting the contributions to their specific needs. During a heat wave, eating well is heat wave: when thermometer climbs, not a luxury, it is a vital necessity.