Tips, tricks ‘n’ treats for staying cool and avoiding seasonal woes

Most people think of winter as the “sick season,” but summer’s seasonal woes can, at best leave you limp with fatigue and at worst, in the hospital battling sunstroke. But with some simple precautions, you can stay safe this summer.

How To Stay Cool In Summers

How To Stay Cool In Summers


Your metabolism always generates heat, and when you exercise, your muscles crank out 20 times more. That’s okay if body heat can pass out into cool air. As the temperature rises, though, cooling becomes difficult, then impossible. The evaporation of sweat can also take away lots of body heat, but as the humidity rises, this too becomes difficult, then impossible. Heat that can’t be shed externally remains trapped in the body. That’s when problems develop. Some are mild (muscle cramps), others serious (heat exhaustion), and some can be lethal (heat stroke).

A few simple precautions can keep you from overheating during the dog days of summer.

·         Avoid sunlight. Schedule your outdoor activity in the early morning or the evening and take advantage of the cooler temperatures.

·         Take it easy. Make swimming or walking instead of jogging your choice of physical activity. Take breaks and quit early.

·         Don’t work out in extreme heat and humidity. If it’s humid and above 35o to 40o C take a day off from exercise or head for the pool or an air-conditioned health club.

·         Drink plenty of water. Drink 150ml to 200 ml of cool water before you get started, and pause frequently to drink. Even if you don’t feel thirsty, drink again on your way to the shower. Conditioner or fans the presence.

·         Listen to your body. Fatigue, weakness, confusion, lightheadedness, nausea, labored breathing, chest discomfort, or a rapid or erratic pulse can all be signs of trouble. If you feel ill, get into a cool place and drink plenty of water. If you don’t improve promptly, get help.

Make swimming or walking instead of jogging your choice of physical activity. Take breaks and quit early

Make swimming or walking instead of jogging your choice of physical activity. Take breaks and quit early


“summer is an excellent time to lose oodles of weight”, says Nutritional Therapist R., Mumbai, “because you lose your appetite for fried spicy foods and are more drawn to nature’s healthy bounty.”

However, to prevent viral infections like stomach flu and indigestion, avoid fruits salads and juices from the roadside or even in good restaurants, where food passes through many hands. Vegetables tend to spoil easily, and partially cooked vegetables, as served in take – out Chinese food, are the biggest germ carriers. In fact, eschew anything that is raw (fruit or vegetables) from outside.

Stay cool at home

·         The presence of greenery outside the windows is a natural and beautiful way to keep your home cool. A well-placed row of climbing vines or plants with lush, green leaves will deliver effective shade, act as a windbreak, and reduce your energy bills too.

·         Drink lots of water but check out the source as it is easily contaminated. Filtered, boiled water is best.

·         Maintain good food hygiene. Don’t consume food which has been kept out of the fridge for longer than 2 hours.

·         As tempted as you are to drink sharbats and syrups, remember these are loaded with sugar: ‘If you’ve gone without eating for a long time and you have something sweet, your blood will get a sugar spike that puts you in a pre-diabetic state, even if you don’t have the condition,” warns C.. That dizzy feeling you get is a telling sign.

·         Nimbu paani, Electral, or iced green tea with a sugar substitute is better options.

·         Narial pani is best. It contains electrolytes in a ratio similar to that in your blood which calms the body temperature.

·         Curd contains probiotics which increases good bacteria in your stomach. Add tulsi, kadhipatta, mustard seeds to your chaas; these herbs /spices have medicinal properties that calm the nervous system.

·         Cold drinks, ice creams and ice cold beers can intervene with digestion and sweating. Of course these coolers can give you temporary relief from the heat but they affect your body’s natural cooling system. Alcohol is also high in calories. Draft beer (90 cals) or wine (75cals/glass) is better

·         Mango is rich in fiber and minerals but also high in sugar. Each fruit totes up to 90-110 cal.

·         Increase your intake of water soluble vitamins (B, C) and zinc, which protect you from flus, infections and allergies, because they get depleted faster through sweat. Get vitamin C from amla, citrus fruit, B from high fiber wheat flakes, whole wheat chapati. Zinc is found in fish and sea food. Or else take a Vitamin C and zinc supplement only in summer as a safeguard.

·         A B-complex rich breakfast will keep you energetic all day long. Say curd rice with chopped up cucumber and coriander, a whole wheat toast with egg or wheat flakes with curd. To keep lunch and dinner light, focus on fruits and vegetables rather than cereals, if you are a vegetarian. Good options: leafy vegetables, dudhi, karela, parwal, carrot, cucumber together with a glass of ginger– lemon juice, a plate of cut up fruit (papaya, musk melon). Non vegetarians can have chicken and vegetables or fish and vegetables. Fish is better than chicken. Limit red meat.

Keep total calories down to 1800 (women), 2200- 2500 (men)


Sunglasses will prevent both problems if they have high-quality lenses that screen out UV rays

Sunglasses will prevent both problems if they have high-quality lenses that screen out UV rays

The ultraviolet rays in sunlight can damage your eyes every bit as much as your skin. The cornea is at particular risk. Even a single intense exposure can cause Photokeratitis, or sun blindness. The symptoms are pain and light sensitivity, often accompanied by redness, tearing, and uncontrollable blinking. Fortunately, the cornea will usually repair itself in 12 to 48 hours. But repeated low-level ultraviolet exposure can cause cumulative damage to the lens, ultimately resulting in cataracts. Sunglasses will prevent both problems if they have high-quality lenses that screen out UV rays. Avoid lenses that are rated as “cosmetic”. Instead, look for sunglasses rated “general purpose” that absorbs at least 95% of ultraviolet B rays and 60% of ultraviolet A. For intense exposures, turn to glasses with a “special purpose” rating; they absorb 99% of UVB.

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