Summer Health Tips - Beating the Heat!
Its 114 degrees out there, and your skin seems to be sucking the heat in deeper into your body rather than helping you cool down. An occasional afternoon downpour brings more grief than relief for it layers on humidity that is thick enough to slice with a knife. Throw in a little pollution and each second becomes pure hell when you are outdoors.
The recently past heat wave seems to be consuming India and is probably indicative of an approaching hot summer, for brutal May, sizzling June and searing July and August are yet to come.
Can certain foods help towards reversing some of this exchange of body heat? Yes, they most certainly can!
Why and how does this heat exchange happen?
On sultry, humid days, muscles compete with the skin for blood circulation. When it's hot outside, more blood flows near the skin to help dissipate body heat and cool the body down thereby keeping your body's temperature from rising to dangerous levels. But that can mean less blood reaches muscles, hence the lethargy.
At the same time, as when your body becomes hotter, muscle enzymes speed up and burn glycogen more rapidly, depleting stores of the sugar that your muscles use for fuel. Hence it's imperative to drink plenty of fluids that would help hydrate your muscles and skin adequately in order to maintain internal cooling down.
Is it a good idea to apply wet rags over your forehead, thereby reducing the heat entering your brain?
Not necessarily. Neither is it a good idea to wet your head down entirely, especially for kids who have just finished playing a sport. You have to make the heat move outwards. Too much water on the skin's surface inhibits sweat evaporation that helps cool the body down.
To handle this heat onslaught and ensure your body is as cool as it can possibly be, we suggest a few measures that are easy to follow:
1. Eat light, small, frequent meals. Start the morning with a sweet, juicy fruit at breakfast. Ripe summer fruits - peaches, plums, melons and pears, are exactly what your skin craves for in the hot season. Citrus fruits are also very cooling. Eat whole or extract their juice, store in the refrigerator and sip often throughout the day.
2. Include salads in your diet. Consuming leafy lettuce and summer greens, corn on cob and cucumbers, in salads are delicious ways to stay cool. These foods contain a significant amount of water and can actually thin the blood, which has a cooling effect. Onions too are great in the summer, because of their ability to beat the heat and provide relief from summer ailments. So, throw in some washed onion slices onto a sandwich, or in your salad.
3. If you get burnt (sun stroke or heat stroke), seek relief by sipping on green tea or take a spoon of onion juice. They are potent antioxidants that can neutralize cellular damage caused by the sun's rays.
4. To cool the body through sweating, add small amounts of hot spices to food while cooking. Hot peppers, fresh ginger, and black pepper are all great spices to make it really hot for you and then to cool you down.
5. Hydrate your body. Drink at least 8-10 glasses of water a day. Water is the best drink as it doesn't contain any sugars that can add up to unnecessary calories. For a change, a lemon and honey drink can also instantly replenish your body's lost fluids and work as an energizer. Drink fluids even if you are not yet thirsty. Once you have the feeling of being thirsty means you are already dehydrated.
6. Wear loose, full-sleeved cotton clothes to protect the body from the sun and to aid evaporation of sweat. Use a hat to protect your head from the sun you go out
7. Stay indoors. Restrict outdoor activities to the cooler parts of the day - early mornings before 10.30am or late evenings after 530pm
The not so cool:
So go ahead and take these obvious precautions! But remember the best place to start the cooling process is in your body's core.
Its 114 degrees out there, and your skin seems to be sucking the heat in deeper into your body rather than helping you cool down. An occasional afternoon downpour brings more grief than relief for it layers on humidity that is thick enough to slice with a knife. Throw in a little pollution and each second becomes pure hell when you are outdoors.
The recently past heat wave seems to be consuming India and is probably indicative of an approaching hot summer, for brutal May, sizzling June and searing July and August are yet to come.
Can certain foods help towards reversing some of this exchange of body heat? Yes, they most certainly can!
Why and how does this heat exchange happen?
On sultry, humid days, muscles compete with the skin for blood circulation. When it's hot outside, more blood flows near the skin to help dissipate body heat and cool the body down thereby keeping your body's temperature from rising to dangerous levels. But that can mean less blood reaches muscles, hence the lethargy.
At the same time, as when your body becomes hotter, muscle enzymes speed up and burn glycogen more rapidly, depleting stores of the sugar that your muscles use for fuel. Hence it's imperative to drink plenty of fluids that would help hydrate your muscles and skin adequately in order to maintain internal cooling down.
Is it a good idea to apply wet rags over your forehead, thereby reducing the heat entering your brain?
Not necessarily. Neither is it a good idea to wet your head down entirely, especially for kids who have just finished playing a sport. You have to make the heat move outwards. Too much water on the skin's surface inhibits sweat evaporation that helps cool the body down.
To handle this heat onslaught and ensure your body is as cool as it can possibly be, we suggest a few measures that are easy to follow:
1. Eat light, small, frequent meals. Start the morning with a sweet, juicy fruit at breakfast. Ripe summer fruits - peaches, plums, melons and pears, are exactly what your skin craves for in the hot season. Citrus fruits are also very cooling. Eat whole or extract their juice, store in the refrigerator and sip often throughout the day.
2. Include salads in your diet. Consuming leafy lettuce and summer greens, corn on cob and cucumbers, in salads are delicious ways to stay cool. These foods contain a significant amount of water and can actually thin the blood, which has a cooling effect. Onions too are great in the summer, because of their ability to beat the heat and provide relief from summer ailments. So, throw in some washed onion slices onto a sandwich, or in your salad.
3. If you get burnt (sun stroke or heat stroke), seek relief by sipping on green tea or take a spoon of onion juice. They are potent antioxidants that can neutralize cellular damage caused by the sun's rays.
4. To cool the body through sweating, add small amounts of hot spices to food while cooking. Hot peppers, fresh ginger, and black pepper are all great spices to make it really hot for you and then to cool you down.
5. Hydrate your body. Drink at least 8-10 glasses of water a day. Water is the best drink as it doesn't contain any sugars that can add up to unnecessary calories. For a change, a lemon and honey drink can also instantly replenish your body's lost fluids and work as an energizer. Drink fluids even if you are not yet thirsty. Once you have the feeling of being thirsty means you are already dehydrated.
6. Wear loose, full-sleeved cotton clothes to protect the body from the sun and to aid evaporation of sweat. Use a hat to protect your head from the sun you go out
7. Stay indoors. Restrict outdoor activities to the cooler parts of the day - early mornings before 10.30am or late evenings after 530pm
The not so cool:
- If you're a non-vegetarian, you should limit red meat and instead go for fish and oysters.
- Avoid extreme cold foods and drinks - most of us normally pick these and they are actually known to interfere with digestion and sweating, thereby interfering with the body's natural cooling mechanisms. So, however tempting it may be to sit on your porch licking an ice cream cone or sipping a cool glass of tea, try a wedge of watermelon instead.
So go ahead and take these obvious precautions! But remember the best place to start the cooling process is in your body's core.
Summer season begins, it’s time to get ready for the scorching sun and heat. We should take some precaution in this season. Here are few tips to protect yourself from the scorching summer.
- Drink lot of water, to avoid dehydration during summer. Drinking water in regular interval is advisable.
- If walk a lot or if you are involve in other sports activities use suitable shoes and cotton socks.
- Wear a hat to be cool and shade. Also use good sunscreen to prevent sunburn.
- You should wear free size and light color clothes to help you stay cooler.
- Use sunglasses to protect your eyes from sun rays.
- Avoid smoking and alcohol.
- Eat fruits that contain lot of water such as water melon, orange, grapes, cucumber etc.
- Don’t push yourself beyond your limits, balance activities with rest. Also maintain energy level by limiting your intake of fat and sugar.
- Avoid spicy and oily food.
- Always wash your face properly whenever you come from outside. Sleep after washing your face.
- Taking bath twice a day is advisable.
With the weather in the city turning hot and sultry, it is a good time to increase your intake of fluids and take special precautions if spending long hours outdoors.
Drinking the right kind of fluids is important. Water is the best option and carrying a bottle with you while travelling will prove beneficial. While we all love our daily cup of chai and coffee, try to keep caffeine drinks to a minimum. They may quench your thirst but do not give the necessary salts and nutrients the body needs. Further, energy drinks are full of sugar. Stick to nimbu paani or fresh fruit juices.
Keeping yourself well-hydrated throughout the day is important. Don't wait until you feel thirsty, keep sipping on liquids in between. For those who indulge in rigorous outdoor exercises, taking a water break every twenty minutes is essential.
Be aware of the signs that your body is giving out. Notice if your heart rate is increasing or if the colour of your urine is darker than before. If yes, get out of the sun and start consuming the right foods.
Dehydration usually happens when the body has lost too much fluid and electrolytes (the salts potassium and sodium). Keep your electrolyte levels in check, by consuming chicken broth or soups. Eating salads rich in fresh fruits, and vegetables can help. Coconut water and aam panna is good too.
Salty snacks can help. Try adding some salt or chaat masala to sliced apples or cucumbers as a refreshing snack.
It's also low in fats and carbohydrates and makes for a healthy option. What you wear also plays a role. Light clothing is important to help the skin breathe. Cotton or light fabrics like linens are a good option. Such materials let the body sweat, yet keep it cool and airy. Save all your silks and satin outfits for the night.
Fresh air, sunshine and warm weather - the joys of summer!
So far so good, but there are other unwelcome symptoms of sunny days - from pesky bugs and harmful ultraviolet rays to an increase in pollen.
While winter is still cast as the season of ill health, the fact that summer can also be a hotspot for health problems is often ignored.
We routinely take precautions against the effects of the cold - taking vitamins or having a precautionary flu jab - but our summer preparations are devoted largely to our wardrobe and our holiday.
Karen Simister, the Healthcare manager for Tesco in the UK, says: “People are much more casual about summer health, often underestimating the effects of the sun and forgetting about other hazards such as insect bites and travel sickness.
“With a little forethought and taking the right precautions, you can ensure nothing spoils your time in the sunshine wherever you are.”
So make time for a summer health check to ensure the family's fit and ready for the sunny days ahead.
Outdoors
Sporting and gardening injuries rise during the summer, as do accidents to children who are on holiday from school and playing outdoors more. Ensure tetanus jabs are up to date.
Summer colds
Ensure you and the family eat five pieces of fruit and vegetables a day to boost vitamins and help the immune system to ward off summer chills and sniffles. A portion is equivalent to: an apple, banana, two kiwi fruit or a small bunch of grapes.
Hayfever
It causes misery to millions but taking precautions early can ease it.
Take medication in advance of symptoms, wear sunglasses, cover hair with a hat, shower and change clothes after walking or gardening. Keep windows and doors closed during times when pollen counts are high (5-7pm).
Insect bites
Flying pests - from wasps to mosquitos - are troublesome everywhere. Protect yourself with repellent spray, and carry a travel-size spray in your bag.
Barbecues
Al fresco dining and all-day barbecues are fun, but always ensure barbecue equipment is kept clean and hygienic. Raw and cooked meats should be kept separate, out of the sun, and cooked thoroughly to avoid the risk of germs causing stomach upsets.
Dehydration
Dehydration is a hazard of hot days so drink regularly, around two litres daily. It’s particularly easy to lose track of how much alcohol you’ve consumed when you are partying during the day, so aim for at least one glass of water in between drinks.
Sun
The sun’s ultraviolet rays can reach you even on a cloudy day. Use high-factor sunscreen and remember to apply it to those often forgotten areas, such as lips, nose, ears, feet, back of the neck, bald patches, hairline and partings. Keep you head and back of the neck covered to avoid sunstroke.
Be particularly vigilant when children play outdoors, regularly reapply suncream, and ensure they wear loose fitting clothing to protect them from sun damage. Keep them out of the sun during the hottest period of the day, noon until 3pm.
Karen advises: “If you’re travelling abroad, take the important components of a health kit with you.
Insects
Use insect screens, often provided on doors and windows abroad, and avoid leaving doors open when the lights are on, take repellants and killer sprays with you, plug-in tablets are ideal.
Vaccinations
Make sure you have vaccinations in good time and obtain malaria tablets, if necessary. Malaria is a parasitic disease that kills more than a million people worldwide each year.
Water
Most people know not to drink water from the tap to avoid an upset stomach, but don’t forget water is also used for icecubes, to wash salad and fruit and in some cases to make icecream.
If you suffer diarrhoea, get plenty of rest, fast for 24 hours, drink small sips of bottled water regularly and replace body fluids with a rehydration treatment. When you begin recovering, eat a light diet initially - bland foods such as bread or dry biscuits.
Travel sickness
Minimise symptoms by not reading when you’re in motion, focus on a far-away object, and distract your mind by playing mind games such as quizzes.
Travel sickness tablets can help but can cause drowsiness. Alternatively, use travel bands which work by using acupressure on your wrist, or a natural remedy such as ginger.
so you could lose weight without dieting - perfect for that slimline holiday figure.
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