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Cómo cuidarte en verano: 5 claves para no perder el equilibrio metabólico

How to take care of yourself in summer: 5 keys to maintaining metabolic balance

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.

Hierro: por qué es clave para tu energía y bienestar (y cómo saber si te falta)

Iron: Why it's Key to Your Energy and Well-being (and How to Know If You're Lacking It)

El iron is a essential mineral for our body to function properly. Its main role is to contribute to the hemoglobin production, a protein present in the red blood cells and responsible for transporting oxygen from the lungs throughout the body. It participates in thousands of vital reactions; however, factors such as following a poor diet, menstruation, pregnancy, or engaging in intense exercise can significantly reduce its levels. When we talk about iron the first thing that comes to mind is to think about the anemia, but the truth is that a deficiency can lead to many other symptoms that we often overlook, such as fatigue, difficulty concentrating, brittle hair, heavy periods, and cracked lips, among many others… ¿Por qué la deficiencia es tan común? Many people live with chronic fatigue, hair loss, brain fog, or lack of energy without knowing that behind it there may be a iron deficiency...even if the tests don't show it. And the vast majority sometimes can't find a logical explanation for what is happening to them, because they have been told directly that there is nothing wrong with them. However, throughout this article, we want to show you that the anemia is the final stage of a progressive decline in iron reserves, which can occur gradually over time. Often, what is not put into words seems not to exist, and failing to interpret certain symptoms can lead to delays in seeking medical help and adapting our lifestyle measures. Thus, many times something as simple as optimizing our iron stores and the micronutrients involved in the hemoprotein synthesis Phase 1: Iron depletion without anemia Iron stores in bone marrow, liver, and spleen starting to sell out. The ferritin starts to go down. Transferrin saturation (TSAT): still normal (>20%) Hemoglobin: still within normal ranges (>12 g/dl in women, 13 g/dl in men) Phase 2: Iron deficiency without anemia The iron available to form red blood cells is insufficient in this state. Production begins to fail, although there is no clinical anemia yet. Ferritin levels drop below 24 ug/L. IST: It falls below 20%, indicating that transferrin is transporting very little iron. Hemoglobin: may still be within the normal range (>12g/dL in women, 13 g/dl in men. At this stage there is already a functional limitation. Our body has trucks(transferrin), but many of them circulate empty, no iron to transport, which is why the transferrin saturation is low. It is a sign that iron is not properly reaching the tissues, even if anemia does not yet show up in the blood tests. Phase 3: Iron deficiency anemia Finally, hemoglobin levels fall below normal values and anemia begins. ferritin is very low. IST: (>20%-15%) Hemoglobin: already below 12g/dl in women and 13 g/dl in men. However, you don't need to have anemia to suffer from those symptoms. A ferritin below desirable levels has a direct impact on our energy, mood, concentration, hair and nail health, or even our sleep quality if suffering from restless legs syndrome. Even more so in women with heavy periods, or those going through menopause. Also if high-intensity sports (such as marathons) are practiced regularly. Therefore, along with a proper nutritional approach and medical assessment, FerroPlus is a iron dietary supplement that is very well tolerated by the digestive system, has high absorption, and is formulated to meet those specific needs. [products_1] What is FerroPlus and what are its benefits It is a dietary supplement formulated with iron bisglycinate Ferrochel® which guarantees maximum absorption and tolerance gastrointestinal along with cofactors, such as vitamin C and copper for improve its bioavailability and B-complex vitamins enzymatically active ingredients that help with effective iron replenishment for the hemoprotein production. Prevents and treats iron-deficiency anemia Boosts energy and reduces fatigue Improve performance Boosts the immune system View this post on Instagram View this post on Instagram A post shared by IVB Wellness Lab ® (@ivbwellnesslab) A post shared by IVB Wellness Lab ® (@ivbwellnesslab)   Who it is for People with iron deficiency in blood tests (iron, ferritin or low transferrin saturation index), with or without accompanying anemia. People with symptoms consistent with iron deficiency (in the absence of other justifiable causes): such as fatigue, tiredness, difficulty concentrating, hair loss or more fragile and brittle hair, and cracked lips or sores, among others. Women with heavy periods, ...especially if they are associated with typical iron deficiency symptoms such as fatigue, hair loss, pale skin, or a slower mental response. People following a vegan diet Patients who have undergone bariatric surgery, such as gastric bypass People who engage in high-intensity endurance sports as gastrointestinal and sweat-related iron losses increase People recovering from blood loss due to injury or surgery. How to get it? Through nutrition, through aliron-rich foods such as red meat, chicken, fish... or ... legumes, spinach, tofu, or nuts. And when an extra boost is needed, through supplementation with supplements like FerroPlus.

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