May 26, 2024
Alimentación adecuada en el verano
Salud y Bienestar

Alimentación adecuada en el verano

Sep 16, 2023

Cada día es recurrente escuchar que en República Dominicana el año es un eterno verano. Lo cierto es que estamos en el apogeo de dicha estación, unido a los efectos del cambio climático y del fenómeno del Niño han desatado altas temperaturas, llegando la sensación térmica a más de 40º grados en algunos días.

Conversamos con la doctora Maritza Arbaje, médico integrativa, sobre la alimentación adecuada en esta temporada para evitar deshidratación y tener los nutrientes necesarios y mantener el balance en nuestro cuerpo de manera adecuada.

Lo que significa el verano

La doctora Arbaje indica que estamos teniendo la estación verano donde el calor aumenta por circunstancias cósmicas, donde la naturaleza hace una acción para poder limpiar, para poder manejar algunos procesos y renacer cuando llegue el otoño para florecer con calidad.

“El verano tiene mucho que ver con el fuego, por eso el calor y la mezcla, la combinación de elementos internos y externos nos van a dar una respuesta de calidad y/o de bloqueos energéticos, que de este lado hablamos de enfermedad”, afirma.

Conexión

Existe una conexión muy importante que la especialista recomienda tener presente como es: la conexión corazón-intestino delgado es fundamental, donde cada día se puede escuchar que tenemos tres cerebros: el que piensa, el que siente que es el corazón y el cerebro que tiene que ver con el intestino, y que ahí también se encierra todo lo que es el sistema inmunológico.

“Entonces, ¿qué podemos hacer en este momento donde el calor nos abruma?, pues tenemos que tener una buena hidratación que lo repetimos una y otra vez, pero ¿qué es la hidratación adecuada ?, todo va a depender del estilo de vida que tengamos, cuál es la acción del día a día, si real y efectivamente escuchamos nuestras alertas como es el hambre, las necesidades fisiológicas de botar toxinas, a través de la orina o de las heces o también por qué no de, hambre o de ese deseo sexual, todas son expresiones de nuestro ser que tiene mucho que ver cómo estamos equilibrados”, indica.

Aconseja que dentro de todo el proceso lo que queremos es que la hidratación no solamente sea a través de los jugos, de las frutas, de los vegetales, sino que también y fundamentalmente siendo más del 90 % del cuerpo de las personas, a base de agua, nuestro cuerpo es más agua que otro componente, la hidratación a nivel del agua, pero aclara algo Arbaje, bajo su responsabilidad “el agua que estamos ingiriendo es un agua muerta, por decir una palabra, es un agua que no tiene energía, porque la envasan, hacen un proceso  de transportación, etc, cuando llega a sus manos, usted debe energetizar el agua”.

¿Cómo energetizar el agua?

Dice Arbaje que hay muchas maneras, pero la más importante es utilizar la propia energía a través de tomar un pote de agua de cristal , hacer una intención y lograr que esa agua cuando usted la ingiera le ayude a esa necesidad de hidratación que usted necesita.

Otra forma es mover el agua de una vasija a otra para que reciba la energía del medio ambiente donde usted se está desenvolviendo y más que todo si pudiera ser en los primeros rayos del sol, sería muy importante para que el sol le dé esa energía que tanto necesitamos, porque somos diurnos por eso necesitamos del sol y esa vitamina, mal llamada vitamina D3, porque es una hormona que junto con la B3 contribuye a la capacidad de sostenibilidad de nuestros músculos y tendones para que nuestras articulaciones no se lesionen. Si nos apetece una fruta, recomienda que lo ideal es que se consuma las frutas que están al día a día.

“Nosotros tenemos una bendición como país, todo el año tenemos las frutas, en cualquier lugar conseguimos sandía, melón, podemos conseguir piña, podemos conseguir fresas, pero también podemos conseguir los vegetales que a diario también tenemos, como podría ser el pepino, el calabacín, el tomate, entre otras cosas y aprovechando los vegetales, me gustaría que consumamos frutas y también una anotación, las ensaladas frías, o sea, nada, nada, dentro de lo posible consumir cosas calientes”, recomienda

Temperaturas de los alimentos

La doctora recalca que cuando vayamos a ingerir cualquier tipo de alimento es ideal consumirlo a temperatura ambiente o fría, lo ideal es evitar el alcohol a como dé lugar  y también entender que somos únicos , que no todos necesitamos los mismos alimentos, que podemos comer de todo, pero con calidad.

Alimentos que tienden a deshidratar

Si se abusa de los alimentos salados, eso aumenta la pérdida de agua a través de la orina, cosas fritas, embutidos y toda esa comida procesada afecta la hidratación del cuerpo y otros alimentos y se ha insistido mucho, son alimentos ricos en azúcar, sobre todo si el azúcar es refinada porque produce más cantidad de orina y por ende, perdemos agua.

Recalca además que los dulces, pastelitos, galletas, bebidas azucaradas, no son recomendables, como tampoco es recomendable abusar del café, del té y de aquellas bebidas energéticas que casi todas tienen cafeína, entonces vamos a orinar más de lo normal, vamos a tener una sensación de sed, lo cual no es recomendable tomar agua por sed, ¿por qué?  Porque la sed es una alerta muy peligrosa, donde nos avisa que el cuerpo no tiene reserva de agua y cuando usted tiene sed y se toma el agua rápidamente, lo que hace es que arrastra de una manera no fisiológica aquellas toxinas qué hay en el cuerpo, y eso puede afectar nuestros riñones, ahora bien, no acostumbramos, pero muchas personas consumen picante, estos pueden producir una secreción nasal más de lo normal y también una sudoración excesiva , por lo cual perdemos agua  a través de la orina.

Apunta que las bebidas energizantes no se pueden  recomendar a aquellas personas que simplemente quieren consumir por moda, porque están haciendo un poquito de ejercicio, no, eso es para ejercicios de mayor intensidad y cuando usted lo tome debe tomar mitad agua y mitad esos líquidos energizantes, porque afecta por el exceso de sal, entonces, entre otras cosas, también indica que el contenido de sodio arrastra mucha cantidad de orina llevando el cuerpo a que desequilibre la bomba sodio-potasio y pudiera darnos taquicardia o cualquier otro tipo de cuadro clínico.

“Entonces, manejar esto es muy importante, porque no sé si ustedes sabían también qué hay alimentos que implican más gasto energético de lo que pudiera el cuerpo responder, por ejemplo, si usted abusa de la proteína , la absorción requiere un gasto energético, al igual que las grasas y los carbohidratos, entonces si abusamos de estos alimentos que son necesarios, estamos provocando que las hormonas produzcan más cantidad a la hora de la ingesta, y eso también puede provocar mayores gastos energéticos y por ende, deshidratación, ahora bien, lo ideal es que consumamos alimentos adecuados en porciones adecuadas, evitar a cómo dé lugar las bebidas calientes y lograr así que nuestros órganos , nuestra energía a la hora de consumir los alimentos sea lo más adecuada posible”.

Recomendaciones para los niños y adolescentes

Estima que como los niños y los adolescentes durante el verano, por ejemplo están muy activos , que están de vacaciones, hay que motivarlos a que consuman muchos vegetales,  muchas fibras, motivarlos a compartir, llevarlos al supermercado, que conozcan los productos, que toquen el fruto, para que así poder lograr integrarlo al consumo de vegetales y frutas. Hay que tomar muy en cuenta que si el niño está deshidratado por ejemplo, puede presentar una sed intensa, una irritabilidad, llorar sin lágrimas, boca seca, la lengua muy reseca, entonces tomamos en cuenta esos componentes manifestados en síntomas , donde la deshidratación es muy marcada, igual que los jóvenes y los adultos.

Los  jóvenes deben tomar en cuenta por ejemplo, una sensación de cansancio, que no están orinando bien, que la orina está muy concentrada, a veces inclusive, un dolor de cabeza, un mareo, una taquicardia, una confusión mental o dificultad para concentrarse, incluyendo en algunas ocasiones cuadros clínicos de calambre muscular, solo eso puede significar que la persona está muy deshidratada , a veces una persona se desmaya y queremos hacer un aparataje para que esta persona actúe adecuadamente , despierte rápidamente, sin embargo, si usted le pone un poquito de algodón en los labios húmedo y eso solo lo puede ayudar a que a reaccione adecuadamente y atención.

Recomendaciones adultos mayores

Precisa que a los adultos mayores hay que ponerles atención, porque después de los 60, 70 años que la persona comienza a tener confusión, que no se acuerda de las cosas o algún mareo, o que le bajó la presión y más que todo el estreñimiento en cualquier edad es una señal de que la persona está deshidratada. “Atención, porque para que el proceso se dé a nivel digestivo tenemos que estar bien hidratados , a veces en las emergencias no tomamos en cuenta esos síntomas graves que presentan  un niño o un adulto mayor más que el adulto joven y es porque no tomamos en cuenta lo que es la deshidratación y fíjense si es tan importante, que como le menciono recientemente lograr que observemos la importancia de la hidratación que a veces y quiero insistir mucho en esto, que a veces una persona que no se concentra , que tiene un cansancio permanente es porque tiene una deshidratación. Al estar deshidratado, el bombeo al ritmo cardiaco y la bomba sodio-potasio no está presente y cuando vamos al cardiólogo que no nos encuentren nada, nosotros con una angustia, que un dolor de pecho, que una necesidad de respirar más profundamente, pudiera ser la causa número uno, la deshidratación”.

Claves

  • Lo más importante es cuidarnos y reconocer que debemos mejorar nuestra hidratación, que la base de toda la enfermedad va a depender de cómo nos hidratamos.
  • Lograr identificar número uno, qué alimentos nos favorecen, cómo nos cae bien cómo los digerimos, por qué lo comemos.
  • Evitar el exceso de carbohidratos y azucares, ver cuál es la emoción que nos demanda consumir de una manera violenta por decir una palabra, un estado de ansiedad que es comer, comer, comer y casi nunca tenemos hambre, sino necesidad de comer que no es lo mismo ni es igual, entonces una mala hidratación, ¿sabía usted que puede ser el factor número uno por qué no bajamos de peso.
  • Entonces a moverse, a hidratarse adecuadamente, tengamos una calidad de vida hoy, porque no sabemos que nos puede hacer la vida y no la vida sino cómo nosotros estamos actuando para no obtener lo deseado, ante todo por favor luchemos por nuestra casa más importante que es nuestro cuerpo, que lo único que tenemos es un estado emocional y nuestro cuerpo y dicen los cristianos que nosotros somos cuerpo del Espíritu Santo , entonces si tenemos esa luz en nuestro cuerpo, vamos a amar nuestro cuerpo, vamos a tener amor propio y que este verano sea el mejorde todos los tiempos a pesar, de la situación externa , que siempre digo no controlamos nada , a veces ni siquiera nuestras emociones.
  • Centrémonos en esto, logremos que nuestro cuerpo tenga cada día mayor equilibrio energético mente-cuerpo, amémonos , eso no es egoísmo y disfrutemos de este calor que es un calor humano que debemos ponerle atención, porque ahí nos hemos descuidado y tratemos nuestro estado emocional a través de personas positivas, de amigos vitaminas, de personas sanadores, que todos nos podemos sanar, todos tenemos la capacidad de enfermarnos y de sanarnos y hagamos el reto de cada minuto, cada momento estar más saludables por nosotros mismos y así poder extender la mano con el calor humano, con el calor energético que tenemos en nuestro ser y poderlo transmitir, porque pase lo que pase el calor humano no puede faltar

“Cuidemos nuestro organismo, hagamos el esfuerzo del equilibrio mente-cuerpo, que nuestros tres cerebros se mantengan lo más equilibrados posible, que la alimentación emocional de pensamientos y acciones contribuyan a una calidad de nuestro cuerpo físico. Hay que cuidar el corazón porque si nosotros no manejamos un proceso adecuado, nosotros no vamos a tener el resultado deseado”, finaliza.

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