Summer Nutrition: How to Take Care of Your Body Without Myths or Restrictive Diets

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Returning from vacation doesn't mean you have to start from scratch. During the summer, it's common for schedules to change, for us to eat out more often, to train differently, or to go to bed later. And that's okay. In fact, learning to adapt our habits to different moments and circumstances is also part of a healthy lifestyle. The problem usually arises when September arrives accompanied by the feeling that we have to “compensate” for everything we did during the holidays: going back to the gym five days a week all at once, starting a much more restrictive diet, eliminating certain foods, or trying to get back to all our old schedules in 24 hours. And you probably don't need to do any of that. Getting back into a routine can simply be that: returning, little by little, to those habits that we know help us feel good. Nutrition, rest, movement, and organization are some of the pillars that can facilitate this transition. In this article, we review how to recover a healthy routine after the summer in a progressive, realistic, and, above all, sustainable way. Returning to your eating routine after the summer After several weeks with different schedules, travel, eating out, and more improvisation, one of the first habits that can help regain a certain sense of routine is to reorganize your nutrition. Not because you ate “badly” during the holidays and now you have to do it “well,” but because having a certain structure makes day-to-day life much easier. Going back to grocery shopping, getting back to certain schedules, preparing some meals in advance, or simply having basic foods at home again can make a huge difference. How to plan your week without relying on improvisation Planning doesn't mean knowing exactly what you're going to eat every day of the week. Flexible planning can be enough. For example, before going grocery shopping, it can be useful to think about: 2-3 protein sources: eggs, fish, chicken, tofu, legumes... Different vegetables and greens. Seasonal fruit. Carbohydrate sources like potatoes, sweet potatoes, rice, quinoa, bread, or whole grains. Healthy fats like extra virgin olive oil, nuts, seeds, or avocado. Some quick resources for days with less time: cooked legumes, canned fish, frozen vegetables, hard-boiled eggs, gazpacho, or vegetable creams. From there, those foods can be combined in different ways throughout the week without needing to follow a rigid menu. It can also be useful to cook extra portions. Preparing more vegetables, rice, potatoes, or a protein source allows you to have part of your next meal already sorted. Teresa's Tip: One of the things that helps me the most when I return from vacation is doing a fairly basic grocery shop and filling the fridge again with foods that make things easy for me. You don't need to do a three-hour meal prep: often, just having good staples available completely changes the week. Regaining regular meal times During the holidays, our schedules also tend to change. We have breakfast later, eat at different times, or have dinner whenever it comes up. When returning to a routine, regaining some regularity can help reorganize the day and our meals. That doesn't mean everyone should have breakfast at 8:00, lunch at 14:00, and dinner at 21:00. There is no universal perfect schedule. The important thing is to find a structure that fits each person's needs, work, training, rest, and hunger and satiety cues. Why is it so hard to get back into a routine? After several weeks with different schedules, more social life, travel, and changes in diet, rest, or exercise, it is normal to need a few days to re-adapt. This temporary difficulty in re-adjusting to usual schedules and obligations is popularly known as “post-vacation syndrome” and can be accompanied by tiredness, apathy, irritability, difficulty concentrating, or changes in sleep. The good news is that it usually improves as we regain some regularity. And it's not about going back to being who you were before the summer, but about recovering a routine that is compatible with your current life. The mistake of wanting to recover everything in a single day September is like starting a new year. Suddenly, the desire to get organized, eat better, train more, sleep eight hours, prepare all the tupperware for the week, and recover any habit that was relaxed during the holidays in just a few days appears. However, trying to modify too many things at once usually makes it harder to maintain the changes. A more realistic strategy consists of identifying which two or three habits have the greatest impact on your day-to-day life and starting with them. It could be going to bed a little earlier, preparing lunch to take to work, or getting back to three training sessions a week. When those habits are part of your routine again, you can start incorporating others. Teresa's Tip: I would try not to turn September into a punishment for having enjoyed August. You don't need to compensate for your vacation or prove anything during the first week. Just go back little by little to the things you know make you feel good. Recover your sleep schedules little by little Sleep is usually another one of the big changes in the summer. The days are longer, we make more plans at night, we have dinner later, and often the time we wake up also changes. Therefore, trying to suddenly go to bed two hours earlier and sleep perfectly from the first night may not be very realistic. How to move your bedtime earlier without suffering from insomnia The body regulates the sleep-wake cycle through the circadian rhythm, a biological system of approximately 24 hours influenced especially by exposure to light. To re-adjust your schedules, it can help to: Progressively move your bedtime and wake-up time earlier. Expose yourself to natural light during the first hours of the day. Reduce exposure to intense light and screens before sleeping. Maintain some regularity in your schedules. Avoid excessively heavy dinners right before going to bed. Limit caffeine during the last hours of the day. Create a nighttime routine that helps the body anticipate rest. You don't need to apply all these strategies from the first day. As with nutrition, gradually regaining regularity is usually more realistic. The role of magnesium in rest Magnesium is an essential mineral that participates in hundreds of reactions in the body and contributes, among other functions, to the normal functioning of the nervous system, normal muscle function, and the reduction of tiredness and fatigue. It is naturally present in foods such as nuts, seeds, legumes, whole grains, green leafy vegetables, or cocoa. Therefore, nutrition is once again the foundation. When dietary intake is not sufficient or there is a situation where supplementation may be indicated, a magnesium supplement can be considered on an individual basis. At IVB Wellness, we have Magnesium Total, which combines two forms of magnesium, bisglycinate and malate, with Albion® minerals. This combination allows for the incorporation of magnesium in forms with good bioavailability. In any case, a supplement does not replace good sleep habits. Before supplementing, it is important to assess individual needs and consult with a healthcare professional. Returning to a routine also needs margin Returning to work, recovering schedules, organizing meals, school, training, pending tasks... September can involve quite a few simultaneous changes. Although the management of stress and anxiety falls within the scope of other healthcare professionals, there are lifestyle-related factors that are also part of health care. Getting enough sleep, maintaining an adequate diet, engaging in physical activity, and having some structure during the day can contribute to general well-being. And perhaps one of the most important points is to accept that not all habits have to return at once. Progressively recovering routines can be much more sustainable than trying to reproduce a perfect week from the first Monday. Checklist: get back to your routine in 7 days (without stress) If you could only do one thing each day this week, let it be one of these: ☐ Go to bed and wake up 15-30 minutes earlier than the day before. ☐ Plan at least 3-4 meals for the week and do your grocery shopping with a list. ☐ Fill the fridge with easy foods: fruit, plain yogurt, washed vegetables, eggs, cooked legumes, and quality protein. ☐ Get back to your usual breakfast, lunch, and dinner times. ☐ Move every day, even if it's just for 20-30 minutes. ☐ Prioritize good hydration from first thing in the morning. ☐ If you decide to use supplementation, always do so as a support to good habits and following the advice of a healthcare professional. You don't need to do it perfectly, just lay the foundations again. Frequently asked questions about returning to a routine How long does it take to get back into a routine? There is no single deadline, as it depends on each person and the habits we want to recover. Some routines can fit back into place in a few days, while others need several weeks. The important thing is not to do it quickly, but to gradually regain some regularity, without trying to change everything at once. Do I have to do a detox diet after the summer? No. Our body already has very effective detoxification systems (liver, kidneys, lungs, intestine, and skin). After the holidays, you don't need juices or restrictive diets, but to return to your usual habits. What if I gained weight during the holidays? Don't make impulsive decisions. A few days with different schedules or more social meals don't change your health. Get back to your routine for a few weeks before drawing conclusions. Can any food supplement help me? In some cases, supplementation can be considered when there is a specific need, especially if dietary intake is insufficient or a healthcare professional considers that it can provide value. In any case, it should always be understood as a complement to a healthy diet and habits. What really makes the difference After the summer, it is very tempting to want to start "from scratch," but the reality is that your health doesn't depend on one perfect week, but on what you do consistently over months and years. You don't need to compensate for August. You don't need to train twice as hard. You don't need to eat less. You just need to gradually recover those habits that you already know make you feel good. Returning to a routine can be an opportunity to take care of yourself again from a place of balance, without guilt and without extremes. Important information: Supplementation should never replace a healthy diet or good lifestyle habits. Before taking any food supplement, consult with a healthcare professional who can assess your situation individually, especially if you are pregnant, breastfeeding, taking medication, or suffer from any pathology.  

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With the arrival of summer, it's normal to be more lenient. We find it harder to maintain our exercise routine or watch our diet. And if we've stuck to it strictly all year, it's common to have intrusive thoughts, like feeling like we've thrown away all the effort of so many months. This doesn't have to be the case; in fact, it's even counterproductive, since the key to a healthy life also involves enjoying vacations without restrictions, guilt, or extreme demands. Remember that "every little bit counts." Any minute of exercise, serving of vegetables, fruit, or portion of protein adds up. That's why we're sharing a short list of very easy-to-incorporate tips to maintain our body composition in summer (and above all, stop blaming ourselves): Train less but don't stop moving Saying goodbye to the gym for a few weeks doesn't have to mean giving up on movement altogether. There are exercises or activities that also count as exercise, such as: Swimming in the pool or at the beach, as it activates our body without harming our joints. A practice that also has multiple cardiovascular benefits, as well as a relaxing effect. Walking is one of the best exercises for optimizing insulin sensitivity, especially after eating. Climbing stairs or incorporating any outdoor routine, such as exercises with resistance bands. In summary, keep staying active. The important thing is to maintain the same habits, -even with less effort- to avoid losing muscle mass. Try to incorporate protein or fiber into your meals Eating out frequently leads to a more frequent or higher intake of salt, carbohydrates, or saturated fats than usual. It's okay! The important thing is to try to incorporate at least one source of protein or fiber each day. Ideally, consume it at breakfast, as it's the meal most often eaten at home. Egg whites, whipped cottage cheese, tofu, plant-based drinks, or soy-based dairy are some of the best options. Another alternative worth incorporating is fiber: foods like lentils have the advantage of providing both of those sources. This will help us improve glucose, cholesterol, or triglyceride levels, and gut health. If you need "extra" help, our Metabolic-Max is designed to support liver health and maintain normal blood cholesterol or glucose levels. [products_1] Take care of your rest The heat, late dinners, and changes in routine disrupt sleep. And not sleeping enough affects hormones, appetite, and energy. Therefore, it's recommended to maintain a cool temperature for sleeping: between 18 and 20 Cº. Try to reduce alcohol The best alcohol is always the alcohol not consumed. According to Dr. Medical-Scientist Isabel Viña, there will never be a healthy or justifiable amount of alcohol. However, it's most common for alcohol intake to increase in the summer, especially in Spain. Therefore, if we are going to drink more, the ideal is to alternate drinks with water to avoid dehydration and hangovers. Remember that alcohol can disrupt sleep and our metabolism. [instagram_1] Avoid fluid retention As we discussed in previous articles, it's normal to feel more bloated or heavy in the summer. The heat dilates blood vessels, and excessive sodium intake increases extracellular fluid retention. Therefore: Include foods rich in potassium in your diet, such as avocado, banana, sweet potato, spinach, or tomato. Natural infusions and supplements like nettle, dandelion, horse chestnut, or diosmin. Stay well hydrated and move regularly to improve circulation.

A diet high in glycemic load increases the risk of insomnia, according to a study of more than 50,000 menopausal women. Refined sugars disrupt neurotransmitters and sleep hormones, while a diet rich in fiber and protein promotes rest.