{"id":1156,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/12-expert-tips-to-keep-you-healthy-this-summer\/"},"modified":"2016-11-07T00:00:00","modified_gmt":"2016-11-07T07:00:00","slug":"12-consejos-de-expertos-para-mantenerte-saludable-este-verano","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/12-expert-tips-to-keep-you-healthy-this-summer\/","title":{"rendered":"12 consejos de expertos para mantenerte saludable este verano"},"content":{"rendered":"

La dietista Katie Mazzia, el cardi\u00f3logo Jerry Greenberg MD, el m\u00e9dico internista Dennis Lipton MD y el fisioterapeuta Todd Ward comparten consejos de expertos para ayudarte a maximizar el disfrute de las actividades mientras te mantienes fuerte y saludable este verano.<\/p>\n\n\n

COME M\u00c1S BAYAS <\/strong>por Katie Mazzia MS RD CDE<\/strong><\/p>\n\n\n

El verano es la estaci\u00f3n de los cielos azules, las barbacoas y, lo mejor de todo, \u00a1las bayas! Las frambuesas, los ar\u00e1ndanos, las moras, las fresas, el acai y los ar\u00e1ndanos rojos son peque\u00f1os alimentos poderosos repletos de antioxidantes, fitoqu\u00edmicos naturales y fibra, todos los cuales combaten las enfermedades y la inflamaci\u00f3n. La dietista-nutricionista registrada Katie Mazzia ofrece cinco consejos para aprovechar al m\u00e1ximo tus bayas de temporada.<\/p>\n\n\n

    \n
  1. Elige org\u00e1nico fresco o congelado (sin endulzar) de origen local o de EE. UU. para reducir la exposici\u00f3n a pesticidas.<\/li>\n\n\n
  2. Consume \u00bd a 1 taza de 2 a 3 veces por semana como m\u00ednimo para la salud del coraz\u00f3n y una mejor funci\u00f3n cognitiva.<\/li>\n\n\n
  3. Elige alimentos integrales en lugar de suplementos en polvo, pociones o bayas cubiertas de chocolate.<\/li>\n\n\n
  4. Prepara ar\u00e1ndanos rojos con el jugo de frutas 100% en lugar de az\u00facar y \u00fasalos como untable para s\u00e1ndwiches o para acompa\u00f1ar yogur o avena.<\/li>\n\n\n
  5. A\u00f1ade bayas a tus batidos, ensaladas de espinacas, wraps de tortilla y ensaladas de verano fr\u00edas de quinua o arroz integral.<\/li>\n\n<\/ol>\n\n\n


    DA TUS VACACIONES AL CORAZ\u00d3N por Jerry Greenberg, MD<\/strong><\/p>\n\n\n

      \n
    1. A veces parece que nunca es el momento \u00abadecuado\u00bb para tomarse unas vacaciones, pero si logras dedicarte un tiempo lejos del trabajo y del estr\u00e9s cotidiano, le estar\u00edas haciendo un gran favor a tu coraz\u00f3n. El estr\u00e9s puede influir en comportamientos y factores que aumentan el riesgo de padecer enfermedades card\u00edacas. Tomarse unas vacaciones te permite \u00abrecargar las pilas\u00bb, reduciendo los niveles de estr\u00e9s y manteni\u00e9ndote saludable. De hecho, un estudio de nueve a\u00f1os demostr\u00f3 que los hombres que se tomaban al menos unas vacaciones al a\u00f1o ten\u00edan casi un 30 % menos de probabilidades de morir por causas relacionadas con el coraz\u00f3n en comparaci\u00f3n con aquellos que no lo hac\u00edan. Las vacaciones pueden ser cortas y cerca de casa o largas y ex\u00f3ticas; lo importante es tomarse un respiro de las \u00e1reas de la vida que causan estr\u00e9s y disfrutar de las personas, los lugares y las actividades que son buenas para tu coraz\u00f3n.<\/li>\n\n<\/ol>\n\n\n


      PROT\u00c9GETE DEL SOL por Dennis Lipton MD<\/strong><\/p>\n\n\n

      Aunque las temperaturas en Vail rara vez superan los 27 grados cent\u00edgrados y la humedad es c\u00f3modamente baja, no te dejes enga\u00f1ar. Los rayos del sol a gran altitud pueden causar quemaduras solares graves en cuesti\u00f3n de minutos sin protecci\u00f3n. Incluso la actividad ligera a moderada al aire libre puede provocar deshidrataci\u00f3n y mareos sin prestar especial atenci\u00f3n a la hidrataci\u00f3n, especialmente para aquellos que no est\u00e1n aclimatados. Maximiza tu disfrute de las actividades de verano siguiendo estos sencillos consejos del internista Dr. Dennis Lipton.<\/p>\n\n\n

        \n
      1. Evita la actividad intensa a mitad del d\u00eda.<\/li>\n\n\n
      2. Bebe abundantes l\u00edquidos. Incluye una bebida deportiva para actividad prolongada al aire libre por m\u00e1s de una hora.<\/li>\n\n\n
      3. Usa ropa para proteger tu piel, adem\u00e1s de un sombrero de ala ancha para dar sombra y gafas de sol que bloqueen los rayos UVA y UVB.<\/li>\n\n\n
      4. Usa un protector solar de amplio espectro con un FPS de 15 o superior y reaplica al menos cada dos horas.<\/li>\n\n<\/ol>\n\n\n


        CUIDADO <\/strong>por Todd Ward PT CSCS<\/strong><\/p>\n\n\n

        Para muchos, el verano es la temporada de mejoras en el hogar. Actividades como la jardiner\u00eda y el trabajo en el patio implican agacharse y levantar objetos, lo cual puede forzar la espalda, a menos que sigas estos consejos de uno de los expertos en medicina deportiva de Howard Head.<\/p>\n\n\n

          \n
        1. Al recoger o levantar del suelo, mant\u00e9n la columna vertebral neutra (recta) y contrae los m\u00fasculos del abdomen. Ahora, con los pies planos, baja las caderas a una buena posici\u00f3n de sentadilla. Mientras levantas, piensa en empujar tus caderas sobre tus rodillas usando los m\u00fasculos potentes de tus gl\u00fateos.<\/li>\n\n\n
        2. Cuando realice trabajos a bajo nivel o a ras del suelo, intente la posici\u00f3n de rodilla media (una rodilla) o de rodilla completa (dos rodillas). Estas posiciones fomentan una columna vertebral neutral y reducen la tensi\u00f3n en la espalda. Se pueden usar mantas o cojines para evitar la presi\u00f3n sostenida en las rodillas.<\/li>\n\n<\/ol>","protected":false},"excerpt":{"rendered":"

          Dietitian Katie Mazzia cardiologist Jerry Greenberg MD internist Dennis Lipton MD and physical therapist Todd Ward share expert advice to help you maximize your enjoyment of activities while staying strong and healthy this summer. EAT MORE BERRIES by Katie Mazzia MS RD CDE Summer is the season of blue skies BBQs and best of all…<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1156","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"\n12 Expert Tips To Keep You Healthy This Summer - Vail Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 Expert Tips To Keep You Healthy This Summer - Vail Health\" \/>\n<meta property=\"og:description\" content=\"Dietitian Katie Mazzia cardiologist Jerry Greenberg MD internist Dennis Lipton MD and physical therapist Todd Ward share expert advice to help you maximize your enjoyment of activities while staying strong and healthy this summer. EAT MORE BERRIES by Katie Mazzia MS RD CDE Summer is the season of blue skies BBQs and best of all...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vailhealth.org\/es\/noticias\/12-consejos-de-expertos-para-mantenerte-saludable-este-verano\/\" \/>\n<meta property=\"og:site_name\" content=\"Vail Health\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-07T07:00:00+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"12 Expert Tips To Keep You Healthy This Summer\",\"datePublished\":\"2016-11-07T07:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/\"},\"wordCount\":626,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/#organization\"},\"inLanguage\":\"es-MX\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/\",\"url\":\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/\",\"name\":\"12 Expert Tips To Keep You Healthy This Summer - Vail Health\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/#website\"},\"datePublished\":\"2016-11-07T07:00:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/#breadcrumb\"},\"inLanguage\":\"es-MX\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/es\\\/noticias\\\/12-expert-tips-to-keep-you-healthy-this-summer\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.vailhealth.org\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"12 Expert Tips To Keep You Healthy This Summer\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/#website\",\"url\":\"https:\\\/\\\/www.vailhealth.org\\\/\",\"name\":\"Vail Health\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.vailhealth.org\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es-MX\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/#organization\",\"name\":\"Vail Health\",\"url\":\"https:\\\/\\\/www.vailhealth.org\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es-MX\",\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.vailhealth.org\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/layouthorizontal-colorfull.png\",\"contentUrl\":\"https:\\\/\\\/www.vailhealth.org\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/layouthorizontal-colorfull.png\",\"width\":341,\"height\":64,\"caption\":\"Vail Health\"},\"image\":{\"@id\":\"https:\\\/\\\/www.vailhealth.org\\\/#\\\/schema\\\/logo\\\/image\\\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"12 consejos de expertos para mantenerte saludable este verano - Vail Health","robots":{"index":"noindex","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"og_locale":"es_MX","og_type":"article","og_title":"12 Expert Tips To Keep You Healthy This Summer - Vail Health","og_description":"Dietitian Katie Mazzia cardiologist Jerry Greenberg MD internist Dennis Lipton MD and physical therapist Todd Ward share expert advice to help you maximize your enjoyment of activities while staying strong and healthy this summer. EAT MORE BERRIES by Katie Mazzia MS RD CDE Summer is the season of blue skies BBQs and best of all...","og_url":"https:\/\/www.vailhealth.org\/es\/noticias\/12-consejos-de-expertos-para-mantenerte-saludable-este-verano\/","og_site_name":"Vail Health","article_published_time":"2016-11-07T07:00:00+00:00","twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/#article","isPartOf":{"@id":"https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/"},"author":{"name":"","@id":""},"headline":"12 Expert Tips To Keep You Healthy This Summer","datePublished":"2016-11-07T07:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/"},"wordCount":626,"commentCount":0,"publisher":{"@id":"https:\/\/www.vailhealth.org\/#organization"},"inLanguage":"es-MX","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/","url":"https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/","name":"12 consejos de expertos para mantenerte saludable este verano - Vail Health","isPartOf":{"@id":"https:\/\/www.vailhealth.org\/#website"},"datePublished":"2016-11-07T07:00:00+00:00","breadcrumb":{"@id":"https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/#breadcrumb"},"inLanguage":"es-MX","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.vailhealth.org\/es\/noticias\/12-expert-tips-to-keep-you-healthy-this-summer\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.vailhealth.org\/"},{"@type":"ListItem","position":2,"name":"12 Expert Tips To Keep You Healthy This Summer"}]},{"@type":"WebSite","@id":"https:\/\/www.vailhealth.org\/#website","url":"https:\/\/www.vailhealth.org\/","name":"Vail Salud","description":"","publisher":{"@id":"https:\/\/www.vailhealth.org\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.vailhealth.org\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es-MX"},{"@type":"Organization","@id":"https:\/\/www.vailhealth.org\/#organization","name":"Vail Salud","url":"https:\/\/www.vailhealth.org\/","logo":{"@type":"ImageObject","inLanguage":"es-MX","@id":"https:\/\/www.vailhealth.org\/#\/schema\/logo\/image\/","url":"https:\/\/www.vailhealth.org\/wp-content\/uploads\/2026\/03\/layouthorizontal-colorfull.png","contentUrl":"https:\/\/www.vailhealth.org\/wp-content\/uploads\/2026\/03\/layouthorizontal-colorfull.png","width":341,"height":64,"caption":"Vail Health"},"image":{"@id":"https:\/\/www.vailhealth.org\/#\/schema\/logo\/image\/"}}]}},"distributor_meta":false,"distributor_terms":false,"distributor_media":false,"distributor_original_site_name":"Vail Health","distributor_original_site_url":"https:\/\/www.vailhealth.org\/es","push-errors":false,"_links":{"self":[{"href":"https:\/\/www.vailhealth.org\/es\/wp-json\/wp\/v2\/posts\/1156","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vailhealth.org\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vailhealth.org\/es\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vailhealth.org\/es\/wp-json\/wp\/v2\/comments?post=1156"}],"version-history":[{"count":0,"href":"https:\/\/www.vailhealth.org\/es\/wp-json\/wp\/v2\/posts\/1156\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.vailhealth.org\/es\/wp-json\/wp\/v2\/media?parent=1156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vailhealth.org\/es\/wp-json\/wp\/v2\/categories?post=1156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vailhealth.org\/es\/wp-json\/wp\/v2\/tags?post=1156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}