Soccer and well-being: how to cheer with everything without neglecting your health

Everyone knows how it goes: the big games arrive and life shifts gears. Dinner turns into snacks; sleep is squeezed between commitments and matches; and the heart goes on an emotional rollercoaster every time Brazil takes the field.

The immune system bears the brunt, feeling the weight of the disrupted routine — but it can find an ally in supplementation. Why does the body suffer when the routine changes? The immune system functions best when it has predictability. Regular sleep, consistent nutrition, and controlled stress levels are the pillars that keep the body's defenses up to date.

When any of these pillars shake — and during periods with many games, they all shake at the same time —, the organism enters alert mode. Sleep, for example, is the moment when the body optimizes the production of certain cytokines, proteins fundamental to fighting inflammation and infections. Sleeping too little or poorly reduces this production.

Chronic stress, on the other hand, raises cortisol, a hormone that, in excess, suppresses the immune response itself. And the snacks and fried foods that replace nutritious meals leave the body without all the essential micronutrients to keep everything running. The result of this combination can appear as that cold that seems to start "out of nowhere," the fatigue that doesn't go away even after a less busy day, or that feeling of always being at the limit. Initial plugin text Which nutrients tend to be lacking during these periods? When diet becomes less varied and more caloric than nutritious, certain vitamins and minerals are the first to become scarce: Vitamin C: acts as an antioxidant, fights free radicals generated by stress, and directly supports the production of defense cells.

Snacks and fried foods are not exactly generous sources of this nutrient. Zinc: essential for the maturation of immune cells. Diets rich in ultra-processed foods tend to be poor in zinc. Magnicium: a multitask mineral that regulates sleep, reduces muscle tension, and helps control cortisol levels. B-complex vitamins, especially B6 and B12: participate in cellular energy production and the functioning of the nervous system.

Their lack manifests precisely as that persistent fatigue and the sensation of a "foggy head." The body gives signs — you just have to pay attention Divulgação/Anna Tarazevich/Pexels. Before reaching actual illness, the organism usually sends messages. Some of the most common during periods of imbalance are: Excessive fatigue, even without great physical effort Irritability and difficulty concentrating Drop in sleep quality, even in the face of fatigue — the body enters wakefulness mode due to excess cortisol Digestive problems, such as bloating and abdominal discomfort Appearance of canker sores, herpes simplex, or mild infections When they start to appear, the ideal is to pay attention to your body's needs and seek to return to a healthier routine.

However, if that is not possible at that exact moment — in the case of periods with many games, the routine only stabilizes when they end —, supplementation can be an ally. In fact, it is also possible to prepare beforehand for periods of routine instability and stress with supplementation. This way, some nutrients, such as vitamin C, zinc, and magnesium, which need time to build reserves in the organism, will already be in action when the daily changes come — and ready to assist in the body's functioning. Regardless of the moment chosen, it is recommended to consult a healthcare professional to understand which nutrients and doses your body needs.

Additionally, it is important to choose quality supplements, produced based on research, commitment, and responsibility — as is the case with Maltta Nutrition products, which have 17 years of history in the supplementation market. With a wide portfolio, Maltta is prepared to meet various demands in terms of supplementation — from vitamin A to zinc.

Tips to get through the big games without leaving health aside In addition to supplementation, some simple strategies help minimize the damage: Hydrate more than usual. Alcoholic beverages and air-conditioned environments dehydrate the organism.

Water is always the MVP. Alternate snacks with more nutritious options. Fruits, nuts, and yogurt fit easily into the game atmosphere without guilt. Protect your sleep whenever possible.

If a game ends late, avoid screens for at least 30 minutes before sleeping — blue light interferes with melatonin production. Respect non-game days. They exist to give the body a break.

Use them to catch up on sleep and eat better. Do not ignore signs of exhaustion. Extreme fatigue, constant headaches, and persistent irritability deserve attention — and not just an extra cup of coffee. Celebration is even better when accompanied by health and well-being.

With a little attention and the right support, you can enjoy every moment with more energy. Meet Maltta Nutrition's supplements and discover which ones can be your allies this season.