Here’s the translation into American English:
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With the arrival of summer, many prepare to enjoy a well-deserved vacation. However, Dr. Richard Allison, former head of Sports Nutrition at Arsenal Football Club and current nutritionist for Herbalife, warns that changes in daily routines, especially regarding food, sleep, and exercise, can negatively impact overall well-being during these days of rest.
To optimize summer, Dr. Allison emphasizes the importance of proper planning, suggesting starting preparations 12 to 16 weeks before the trip, depending on individual goals. Those looking to lose weight should do so gradually and with control, suggesting a reduction in calories accompanied by an increase in physical activity. On the other hand, those aiming to gain muscle mass should focus on higher protein intake and strength training exercises.
Preparation for flying is also crucial to avoid physical weariness. Adjusting sleep schedules before a trip, staying well-hydrated, and avoiding alcohol consumption are strategies that can help mitigate the effects of jet lag and improve comfort during the flight. Dr. Allison recommends drinking at least 250 milliliters of liquid for every hour of flight, as well as avoiding high-sodium meals that can cause water retention.
Once at the destination, maintaining an exercise routine is essential. Activities like walking or swimming are not only enjoyable but also contribute to overall physical well-being. For those in very hot climates, taking electrolyte supplements is advised to prevent dehydration and maintain the body’s mineral balance.
Regarding food, enjoying local cuisine is a fundamental part of the vacation experience, though it should always be done in moderation. Controlling portion sizes and opting for lighter alternatives when large meals are anticipated are effective strategies. Being informed about menu options that cater to various dietary needs, which many resorts offer, can be very helpful.
Finally, Dr. Allison recommends including probiotics in the diet to facilitate good digestion in light of potential dietary changes that arise during travel. With these tips, travelers can enjoy revitalizing and healthy vacations without compromising their well-being.
Referrer: MiMub in Spanish
