It’s the onset of summers and temperatures are going to sore tremendously in the coming months. Summer brings with it a plethora of problems – skin, hair and health problems like sunstroke. It also calls for a change in diet. Staying healthy during the summers requires something more than just eating the right foods. It is important that you integrate your regular healthy habits into the summer in the right way. We here, present you some of the best Summer Health Tips to keep yourself ready for the summer Heat.
What to Drink??
Drinking plenty of water is a key ingredient in keeping the body cool. With high humidity levels, sweat will not evaporate quickly. This prevents the body from releasing heat in an efficient manner. This is why it is necessary to hydrate and drink water, even when you are not thirsty. Increase water intake regardless of your activity levels. You need to prevent your body from getting dehydrated. Do not hesitate in carrying bottles of water with you if you are going out for a duration longer than an hour or so. Apart from water, make sure that you consume other “good liquids” as well. Juices are strongly recommended. You can try coconut water, it is laden with simple sugars, electrolytes and essential minerals which help keep the body well hydrated. You can even have Lime Water, it is not only refreshing, but it also has health benefits for you.
Do not drink very chilled liquids. They do not really help cool you down in summers, though they make you cool for some time. Drinking really cold liquids when feeling hot may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is not advisable when trying to cool down.
Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar. All these drinks contain preservatives, colors and sugars. They cause loss of fluids through urine. An excessive intake of soft drinks increases phosphorous levels in the blood. This separates calcium from the bones and moves it into the blood. Soft drinks also reduce mineral levels in the body to such an extent that enzymes are unable to function well, resulting in indigestion.
Eating a more Balanced Diet
With the mercury levels rising to new highs every day, summer seems to completely drain us out. Temperatures become scorchingly high and humidity levels escalate very quickly. Most of us feel dehydrated and low on energy in such a climate and we look for ways to cool ourselves. Our body needs cooling foods that will balance our diet and keep our energy levels stable.
Eating things such as Curd, Melons, Watermelons, Onions etc which have cooling properties is important in the summer heat.
See if you can bid goodbye to things like burgers, fries, puffs, pizzas, samosas, etc. for the season. If this looks too hard then at least cut down significantly on the consumption of junk food.
Reduce intake of heaty vegetables and fruits, like spinach, radish, hot peppers, garlic, beetroot, pineapple, grapefruit and ripe mangoes (if you cannot resist mangoes, soak them overnight in water). Minimize the intake of hot, spicy foods and extremely salty foods. The body retains salt in the organic form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body. And this is why you need to drink water!
Minimize the intake of dried fruits. Increase the intake of fresh fruit.
Avoid sugary foods, especially honey and molasses, and stick to natural sugars available from fruits and veggies.
Ice creams : Summers can never be fun without ice creams. Ice candies or those tempting sundaes bring back the child in you. Add some fresh fruits to them to make them sound less sinful and indulge your taste buds once in awhile.
What to Wear?
Wear as little clothing as possible when you are at your home. When it comes to summer outerwear, just keep the two L’s in mind: Loose and Light-Colored. Loose clothing leaves room for air to move around the skin, which helps with the evaporation of sweat. And light-colored clothing reflects the sun, providing a cooling yet still protective layer against UV rays. Just as important, though, is what you wear underneath. Fruit of the Loom’s Breathable Boy Shorts and Breathable Bikinis are made of micro-mesh, which allows ventilation and sweat evaporation through tiny holes in the fabric. And since micro-mesh is designed for better air flow, it dries even faster than cotton too.
Do not forget to take good cover, and also apply a good-quality sunscreen at least 30 minutes prior to going out.
Be good to your Eyes
To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes. Do not treat sunglasses as just a fashion accessory. Put them to proper use.
Take care of your Children during summers
During summer vacation, children gain weight three times faster. Obesity is a growing, national epidemic, which can lead to serious health problems, including Type 2 diabetes. Making small changes can go a long way toward helping your child live a healthier life. Here are some tips for starting your child’s healthy summer habits:
- Limit TV and computer time.
- Plan a time with your child to get out of the house for walks, trips to the park or other physical activities.
- Plan healthy meals and snacks that are eaten away from home to avoid eating fast food.
Consider rewarding your kids for making healthy choices by giving them treats such as stickers, badges, or a picture book or coloring book instead of sweets.
Other Miscellaneous Tips:
- Limit all strenuous activity and do take rests . It’s not good pushing beyond your physical limits.
- Wear the right pair of shoes for your outdoor activities. If you’re doing a lot of walking and other outdoor activity, do not wear those flashy, fancy shoes which may look good but are otherwise uncomfortable. Avoid blisters and sprains by choosing a good pair of walking shoes. Don’t forget to wear them with comfortable cotton socks.
- If you’re on medication , try and find out if any of them is capable of increasing sensitivity to heat. No guesswork here. Only a qualified doctor can help you identify such medicines.
- Beat the heat with an early morning activity. Go for a walk or bike ride while watching the sun come up.
- Yoga has incredible health benefits, such as maintaining balance and stress levels, increased flexibility, and leveling circulation. Yoga will be a great start and end to your day, since it relaxes and stretches your muscles.
- Sleep Well : Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime. It’s also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.