Nutritional Tools |  Top 10 Foods |  Press Room |  Testimonials |  Newsletter |  Download Our Brochure |  Help
NutritionVista
NutritionVista

Summer Health Tips - Burning Up? Some Tips To Cool Down Your Body

Tuesday, April 06, 2010
Rate it!
  • Currently 3.088398 /5 Stars.
  • 1
  • 2
  • 3
  • 4
  • 5

 

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:

  • 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.
As the mercury rises, the last thing on one's mind is food - but if you eat smart, small & light meals and accompany it with plenty of fluids you will be a cool winner.

So go ahead and take these obvious precautions! But remember the best place to start the cooling process is in your body's core.


By. Kanchan Saggi, Dietitian, www.NutritionVista.com


Get Healthy recipes for the summer time that will not only keep you cool but are healthy for weight loss, diabetics, heart disease etc.

Talk to an NV dietitian for personalized menus to beat the summer heat specially for a child or an elderly relative or a pregnant woman in your family.

Follow NV on Twitter

Related articles:

Water: How much should I drink every day? "My Water Quotient"



 

NutritionVista

User Comments

23 February, 2013 | Inamdar Hospital | Reply

Inamdar Hospital Very nice and useful article.

11 August, 2012 | Alexandru | Reply

Alexandru Just wish to say your article is as atssniohing. The clearness in your post is simply excellent and i can think you're a professional on this subject. Fine with your permission let me to grab your RSS feed to stay updated with coming near near post. Thank you 1,000,000 and please carry on the rewarding work.

26 May, 2012 | Bindhu | Reply

Bindhu It is very useful and easy to follow. thank u

01 May, 2012 | Kiran Kumar | Reply

Kiran Kumar Hello, I am 30yrs old and suffering with Heal pain from past two month.Not always but while wake-up from bed or from chair I feels the pain. Due to that I am not able to run or jog.. Few days back I have changed my jogging shoew(Reebok) and insert one orthoheal product for arch support.
Kindly advise/suggest me for getting relief from this problem. If there is any Ayurvedic medicine is there then kindly suggest me...
Thanks

05 May, 2010 | Tanu, New Jersey | Reply

Tanu, New Jersey I do run , but havn't run the NYC marathon yet! Perhaps someday.

I have seen how keenly the lead pack watch the weather conditions the first week of November, praying for even 5 degrees cooler temps.
I myself love a good winter run when it isn't snowing - though I do get somewhat breathless with the cold.
Can you let me know why. Is it the rarer air or what. I dont have any physical health problems.

05 May, 2010 | Geetanjali Kelkar, PhD | Reply

Geetanjali Kelkar, PhD Thank you for comment.

Intense or prolonged exercise increases the core temperature of the body. The human body has its innate mechanism to regulate the rise in temperature through sweat. However, this may not be enough if the athlete is not well-hydrated, hot and humid conditions, or exercise is intense and prolonged. The athlete then hits the wall early on.

Ingestion of flavored ice slurry before exercise could be beneficial in two ways- (a) Ice acts as a pre-coolant delays rise in core body and rectal temperature; (b) The addition of simple sugars or malto-dextrin to the slurry can work like sports drinks and prevent hypoglycemia. The athlete will benefit and will be able to sustain exercise longer. Cool beverages are known to improve hydration while warm ones put off thirst.
Nevertheless, the study was conducted in controlled ambient conditions. The effect in adverse climatic conditions (hot and humid) would not be the same.
Would like your opinion as well!
Thanks,
Geetanjali
Nutritionist,
NutritionVista.com

05 May, 2010 | Geetanjali Kelkar, PhD | Reply

Geetanjali Kelkar, PhD Thank you for comment.

Intense or prolonged exercise increases the core temperature of the body. The human body has its innate mechanism to regulate the rise in temperature through sweat. However, this may not be enough if the athlete is not well-hydrated, hot and humid conditions, or exercise is intense and prolonged. The athlete then hits the wall early on.

Ingestion of flavored ice slurry before exercise could be beneficial in two ways- (a) Ice acts as a pre-coolant, delays rise in core body and rectal temperature; (b) The addition of simple sugars or malto-dextrin to the slurry can work like sports drinks and prevent hypoglycemia. The athlete will benefit and will be able to sustain exercise for longer. Cool beverages are known to improve hydration while warm ones put off thirst.
Nevertheless, the study was conducted in controlled ambient conditions. The effect in adverse climatic conditions (hot and humid) would not be the same.
Nutritionist,
NutritionVista.com

04 May, 2010 | roxanne | Reply

roxanne An article I just read says that slushies have hydration benefits that allow athletes to run for a longer period of time than water. It would be interesting to hear
your thoughts on this study http://cbt20.wordpress.com/2010/04/30/a-slushie-for-your-health/

03 May, 2010 | bharati | Reply

bharati i was doing the exactly opposite in summer! my fridge is packed with soda water, drinks, cold beverages and icecream boxes. plus i eat a lot of bread and drink plenty of tea. i will try to avoid this from now on for sure, to beat the summer heat and also to become more fit.

16 April, 2010 | Swapna Pillai | Reply

Swapna Pillai hello
In summers I only crave for butter milk and fresh fruit juices but my mother will not give especially in the night saying it will give cough and cold. you article is suggesting so many fruits then how will fruit juice cause cold or cough? please lemme know
thanks

 Post Comments

Contact Name:
E-mail:
(Will show your Gravatar icon)
Comments:

User Rules

Tags: General health

 

© 2007 - 2019 NutritionVista.com. All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. All articles and content written by the Nutritionvista.com team for NutritionVista.com are the sole property of J.L.S Healthcare Pvt. Ltd. Content may not be copied without express permission to do so. If you want to link back to an article, please ensure a working link to the article title is used and is functioning at all times.

NutritionVista

Nutrition BUZZ Tags

This will be shown to users with no Flash or Javascript.
Speak Up!

Nutrition BUZZ

Read other Buzz posts

CLINICAL Nutrition Packages

At Risk Prevention Program Health Risk Assessment & Prevention Program
One Month
Obesity | Cholesterol | Diabetes | CVD
Cholesterol Reduction Program Cholesterol Reduction Program
Three Month
Weight Loss | Cholesterol | Pre-diabetes | CVD
Glucose Stabilization | Obesity Reduction Program Glucose Stabilization | Obesity Reduction Program
Six Month
Pre-diabetes stabilization | Cholesterol reduction | Weight Loss | Cancer management
Intensive - Disease Management Program Intensive - Disease Management Program
One Year
Diabetes | Obesity | Cholesterol | CVD | Cancer Management
Sign Up Now View Details

Free Newsletter

Awareness leads to healthier lifestyles.
Sign up!

Free Newsletter
NutritionVista
NutritionVista

Health Solutions | In Depth Coverage

www.NutritionVista.com provides web-based nutrition tools and services that enable consumers to take charge of their own health. Our clinical nutrition programs provide online nutrition counseling services for weight-control; nutrition therapy for managing diabetes and cancer and customized menu plans to lower cholesterol. Our online nutritionists provide health risk assessments, diet evaluations, guidance and support to address the consumers underlying health conditions and personal likes and dislikes.

RSS  Facebook  Twitter 

Suggestions / Feedback / Queries

Contact Name: E-mail:
NutritionVista

Reply To Comment

Contact Name*
Contact Email*

(Will show your Gravatar icon)
Comments*
Notify me when new comments are added
Speaker Up!

Any way - here's an opportunity to send in your topics - bright ideas - even your take on a subject - or even an article you've written and want published for feedback and commentary

If your topic is selected (topics are reviewed for copyright and thought process) it will get posted under your name and title. Please understand that not all submissions can be accepted.

Please note - Any article that has been submitted but not posted, will be respected and not used by the NutritionVista team for any other publication.

Submit your articles to SpeakUp@NutritionVista.com

Speak Up!
Contact Name*
Contact Email*
Topic Suggestions*