Health tips for the sweltering summer

Just as we leave behind the balmy springtime and another school year closes, time is right to get ready for the summer ahead. Dehydration and heat strokes are just as part of the roaster time as activity camps and vacations. So, here is a quick run down of how you could beat the summer without feeling the heat.

The basic idea behind keeping healthy is attuning the lifestyle to our natural body rhythms. So, in summer, we need foods that provide enough energy without overburdening the digestive system. Unless there is contrary medical advice for frequent meals, we should strictly adhere only to three meals a day taking care not to avoid breakfast at any cost. No between the meals snacking.

Eating high fat foods like ghee-laden parathas and sweets should be avoided. These create an excess energy pool that cannot be dissipated by hard physical activity as one would just stay indoors or avoid hard exercise. The result is restlessness and fatigue. You need to eat food that releases energy consistently and does not create hunger pangs. You could consider wholegrain cereals, beans and lentils.

Eat plenty of fruits and vegetable salads with sprouts thrown in for top up. These have twin benefits. They provide the right balance of micronutrients, fiber and fluid and keep hunger pangs away. Include three servings of any salad in at least two meals a day. Proteins should come from vegetable sources but if you wish otherwise, restrict the seasoning and salt in the preparation. Keep frying and barbequing to the minimum and go for steaming, baking and boiling. Minimize intake of high-fiber food like oats. Make up for the fiber through fruits.

The next important thing to remember is the right level of hydration. Summer time is water loss time. You need to keep your body well hydrated for two reasons. One is to balance the excessive heat that could build up inside the body either due to the weather or the lifestyle factors like air conditioning. The other is to improve blood circulation through the cells so the body is not deprived of vital nutrients.

So, drink, drink and drink. Avoid coffee, tea, alcohol, carbonated drinks and very cold refrigerated water. Drink pure cool water and there is no need to insist on mineral water. Alternate with fruit juice but do not sweeten with sugar or artificial sweeteners. Think of vegetable soups and stew with just a little hint of herbs. Milk consumption, other than by children, should be reduced. But you could do a brisk walk early morning so that calcium from the milk can be converted to bone-building vitamin D in the presence of moderate sunlight. Late evening walks are not effective in this respect.

It is not as if you could get by with being a couch potato this summer. Do get out and get some form of physical exercise. Walking, cycling and sailing could be enjoyable outdoor activities while aerobics and Tai chi can be done indoors. Always have a light snack before the exercise, warm up right, keep a steady pace, tune down and do not forget to drink water after the round of exercise.

Skin care is also essential during summer because many of the factors could exacerbate conditions like acne. Use light make up if you must. Never step out without the sunlight and UV protection creams. Follow a facial exfoliation regimen and keep the skin well moisturized. Wear light, natural clothes.