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How To Keep a Healthy Weight in Summer
Staying healthy during the summer starts with maintaining a healthy weight. When the weather gets warmer, it becomes easier for women to overheat, overeat, and under exercise. This also makes it easier for body temperature to climb and cause hot flashes. Maintaining a healthy weight by eating well, exercising regularly, and addressing your menopausal health needs can help support your overall health during the summertime.
So what are some tips to staying healthy during the hottest months of the year?
Eat Summer Fruits and Vegetables
One of the best things women can do to support their health and maintain a steady weight during the summer is to eat enough fiber. Dietary fibers from fruits and vegetables are compounds that can’t be broken down by stomach acid. Instead, they help supply nutrients to gut bacteria that populate the digestive tract (referred to as the gut microbiome). They also add bulk to stool which helps the body better cleanse itself of any bacterial buildups that might occur.
Fiber is also essential to help maintain the body’s metabolism and reduce the risk of significant weight gain. When we consume fiber, our body’s natural hunger response decreases, meaning we have a lower appetite. This helps prevent women from overeating during the day, which can help the body better regulate fat storage and nutrient absorption.
So the question is, what fruits and vegetables should women be including in their daily summer diet?
Some excellent summer fruits and vegetables include:
- Strawberries
- Peaches
- Cherries
- Grapes
- Mango
- Cucumbers
- Squash
- Beans
- Spinach
- Okra
Check out the local farmer’s market for regional produce options that best reflect your dietary needs.
Do 20-Minute Workouts Daily
Exercising in the hottest time of the year can be difficult. No one likes getting sweaty when the temperature outside keeps climbing, but exercise is still important during the summer! Maintaining regular exercise can not only help you stay on top of your weight management goals, but it can also help improve your sleep, improve mental health, and maintain a healthy immune system.
Exercising on a regular basis improves the body’s resting metabolic rate (RMR). Resting metabolic rate is the rate at which the body metabolizes fats and converts them into energy when resting (when it’s not in motion). Exercise, especially exercises that help build muscle mass, requires the body to use more energy to build those proteins. This means that the body actually converts more fats to energy so that energy can be used to build and maintain muscles, as well as maintain the health of other bodily systems. This helps reduce body fat percentage, helps lower fatigue, and helps maintain things like heart health.
It’s recommended that women undergoing menopause get at least 20 minutes of exercise four times a week, if not every day. Women in menopause should focus on exercises that help strengthen muscles, bones, and balance.
Some excellent exercises to include in a daily routine include:
- Jogging
- Moderate weight lifting
- Core exercises (balance targeting)
Drink Water
Staying hydrated is key to helping promote a healthy metabolic rate and regulating fat deposition. The adult human body is made of up to 60 percent water. Water is essential for all metabolic processes in the body, especially when it comes to burning and storing fats.
Lipolysis is the natural metabolization of fats. The body both stores and sheds fats according to how effectively this process is regulated. The first stage in lipolysis is hydrolysis. Hydrolysis occurs when water molecules interact with fats to create fatty acids. When this occurs, it prepares these fats to be broken down by enzymes that get released later on in the lipolysis process.
So to help maintain a healthy metabolism, and stay hydrated in the hottest part of the year, be sure to drink enough water. It’s recommended that women drink up to 96 ounces (12 cups) of water every day. You can track your water intake easily with our free nutrition tracker.
Eat Less Sugar
One of the biggest dangers to our health during the summer, aside from sunburns, is sugar. Summertime is full of sugary treats. Ice cream, summer cocktails, popsicles, and the desserts for birthdays and holidays are everywhere during the summer. With so much temptation, it can be easy to slip up and consume more sugar than intended, but it’s important to maintain an element of moderation.
When we consume refined sugars, it causes blood glucose (blood sugar) levels to spike. When this happens, the body naturally releases a series of hormones to help lower these levels. However, this also causes the body to convert sugars into fats and store them in muscles and other tissues which can buildup into dense areas of fatty tissues, especially for people who don’t engage in regular exercise. This can lead to an increased risk of diabetes, cardiovascular health problems, and more.
So instead of reaching for sugary snacks this summer, try eating more fruits and vegetables. Fruits are great sources of natural sugars that can be better converted into energy and also provide the body with nutrients, antioxidants, and dietary fiber.
Take MenoFit Probiotics
MenoFit probiotic supplements are designed to help women support and maintain a healthy metabolism as they age. These probiotic supplements are made with specifically sourced probiotic strains that support a healthy, balanced gut microbiome. Why is it important to balance the gut microbiome?
The gut microbiome is the collection of bacteria that populate the digestive tract. These bacteria help regulate the nutrients and information that get absorbed into the bloodstream and sent throughout the body. Without healthy gut bacteria, the body cannot effectively gain essential nutrients, vitamins, or minerals that help support its many functions like metabolism.
So to help maintain a healthy metabolism and support a healthy weight, be sure to take those MenoFit probiotic supplements every day. Take them with a glass of water and a fiber-rich breakfast to unlock the most benefits.
Stay Healthy and Enjoy Summer
Staying healthy during the summer doesn’t have to be a headache. Once you get into a regular routine, you’ll find it’s easier to stay on track with your health goals. Keep these few tips in mind and you can better support your health even as the weather gets warmer.
