WHAT HAP­PENS WHEN...

25 ...fun in the sun gets in the way of your health goals?

Women's Health (UK) - - CONTENTS -

1 FIELD DAY

Your cider-soaked, burger-fu­elled week­end was pretty epic and you’re still scrub­bing glit­ter from your cheeks come Wednes­day. But a junk-food blowout can dam­age your ar­ter­ies, rais­ing your long-term risk of heart at­tacks. A diet rich in omega-3 has the op­po­site ar­te­rial im­pact*, so swap the ser­vice sta­tion Maccy D’s for a smoked salmon and egg bagel on the way home.

2 SLEEPLESS IN SURREY

So, your cousin’s wed­ding ended with an empty mag­num of cham­pers and a sun­rise ren­di­tion of My Heart Will Go On – from you, not her. Don’t lose sleep over it. No, re­ally. Just a cou­ple of rest­less nights can ex­haust your im­mune sys­tem and in­hibit your body’s abil­ity to sta­bilise your blood sugar lev­els. A Sun­day nap and an early night or two will re­bal­ance your hor­mones and boost an­tivi­ral func­tion*.

3 GO PRO

Go­ing full Jamie on the bar­be­cue? Your ac­tual pals will thank you, even if My Fit­ness

Pal won’t – but go easy on the ketchup and buns. Overindulging in high­calo­rie pro­cessed foods can cause a mood slump that lasts for days*. And step away from the left­over pavlova the next day: a high-sugar diet causes changes in gut bac­te­ria, which can im­pair the brain’s abil­ity to func­tion. Re­store with a pro­bi­otic yo­ghurt in­stead.

4 IN­FLATED

Frolick­ing on a flamingo counts as car­dio, right? Well, not ex­actly, but should you skip the ho­tel gym for two weeks on a lilo in the pool, it’s all good. The fit­ter you are, the longer it takes for those hard-won gains to de­cline. Car­dio losses tend to kick in af­ter a fort­night, while strength starts to de­cline only af­ter four to six weeks. That flamingo won’t in­flate it­self.

5 JUST THE TONIC

Spend­ing more time in beer gar­dens than your own home? Watch out, be­cause binge drink­ing can dis­rupt your au­toim­mune func­tion. A sun-soaked G&T is cool – it’s only binge­ing if you’re neck­ing more than six units in a sin­gle sesh. Go easy on the shots and, if you’re a hops gal, opt for a darker-hued beer, which is likely to be higher in iron. Bot­toms up.

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