JOIN USSummer is already here, and we are going to miss the cool winter air and warmth of the winter sun. Well, that's how the cycle rolls and we can't do much but welcome summer with some inviolable armours that can help us stay fit and active during the roughshod weather.
Here are some simple diet and health tips to keep your body cool and healthy when the humidity is at an all-time high:
* Water: The humidity levels can only be beaten with adequate water and liquids that help you stay cool as the temperature rises. Apart from quenching your thirst, water keeps your body hydrated, improves your body functioning, replenishes your energy level that gets depleted due to excessive sweating. Coconut water, lemonade, fruit juices without sugar, flavoured or infused water, fruits with water content like watermelon, cucumber, oranges, lemon, kiwi etc. are the best food choices to stave off the heat.
Avoid aerated, caffeinated drinks, sugary juices, and alcohol as these act as diuretics. They cause loss of fluids through urine and body gets dehydrated. Moreover, excessive sugar in the aerated drinks increases the level of phosphorous in the blood, reduces mineral levels and hampers the functioning of the digestive tract.
* Seasonal produce: Seasonal veggies and fruits are at the peak of their nutritional content at this time. Seasonal fruits have twice as much flavour, colour, and crunch and they come with a heap of vitamins, minerals and essential nutrients that you generally don't get in any other season. Include fruits and veggies that are rich in vitamin C, as these help the body fight free radical damage caused by the sun and excessive body heat.
* Eat right: To avoid any stomach infections, rely chiefly on home-cooked meals. Avoid eating out too often. Minimise the intake of spicy, salty and fried foods that can cause stomach-related problems, acidity, and inflammation. Instead, consume foodstuffs that are soothing to your body and control your portion sizes. Eat light and break your meals in smaller portions for better digestion.
Natural coolants: Foods like kokum, chia seeds, sabja seeds, fenugreek seeds, gulkand, aloe vera juice and mint can bring down the body heat. Curd, yogurt, buttermilk can be beneficial too as these have probiotics that help ease the GI infections, which you are more susceptible to during summer months. Curd and yogurt help heal heat boils, allergies, and ulcers.
A potassium boost: Since the weather causes a lot of sweating, your body loses electrolytes. To replenish the electrolytes, eating seasonal fruits like watermelon, cucumber, melon, pomegranate, orange, musk melon, peach, mango, pineapple, grapes and apples can help you regain energy and strength. Having said that, stay away from dried fruits during this time, as they can increase body heat. A yummy salad with crunchy seasonal fruits can be your ideal mid-afternoon snack. Ensure that your salads are freshly prepared and don't keep them in the open, as this can lead to contamination, disturb the digestive tract and cause diarrhoea, typhoid, jaundice and other bacterial infections.
Apart from having a clean and light diet, don't forget to keep moving. Your fitness routine may suffer due to the weather, as the heat takes a toll on you, so plan your workouts in the evenings or early mornings. A regular workout will keep your metabolism in check. Remember to stay away from the sun as much as possible, as excessive heat can cause heat stroke or other heat-related illness. Carry a bottle of water while stepping out and don't ignore the signs of heat stroke if you feel dizziness, nausea, headache, vomiting along with profuse sweating. Consult a physician if you feel the situation is a little difficult to handle.
(The author is a nutritionist at Gympik)