Summer brings a host of challenges but also offers us the opportunity to
build our health and well- being.
THE TEMPERATURE is soaring and hot winds have already started to blow.
Summertime is here, time to enjoy wearing cool and crisp cottons, head to
the pool and enjoy chilled shakes and salads.
The season offers a great opportunity to nourish your body with numerous
fresh food options, abandon the TV for outdoor activities, dress up in
eyecatching fluorescent colours and enjoy the fragrance of fresh jasmine in
the pots lining your balcony.
So make the most of the season.
The extra heat and longer days stress the body, pushing it to work harder
than usual.
The heart, small intestines, stomach and spleen all work overtime to
maintain healthy blood circulation, temperature regulation, digestion and
hormone secretion.
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In this period the production of antibodies may go down as the loss of
appetite brings down the amount of nutrients entering the body.
Summer may turn bad for your health especially for your skin and digestion
if you become lazy and careless about your diet and hydration.
It is the time to nourish your body with plenty of vitamins and minerals
without adding extra pounds. Seasonal fruit and veggies are packed with
powerful nutrients which give moisture to your skin, a healthier appearance
and will make you less sensitive to the influences which come from nature,
such as sun radiation or insects' bites.
"Delhi has a very dry weather during this time. So to stay healthy have lots
of fluids and go for foods which don't stress the stomach and make you
thirsty,' says Dr Ashok Chordiya, director, Fortis Hospital, Noida.
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MODIFY THE WAY YOU EAT
GO FOR small, frequent meals during the day. Don't skip breakfast especially
in summer because it prevents low blood pressure and dizziness during very
hot days.
Keep your diet light and refreshing. It is the best time to have raw or
minimally cooked food. Avoid too much oil, salt and pepper and go for fresh
herbs and spices.
Cut down on fast and junk foods as they are fat laden and increase thirst.
"Greasy and fatty foods are likely to increase discomfort during the summer
because they take a longer time to digest. It's best to keep your stomach in
a happy state by giving it lighter food items like seasonal fruit and
vegetables," says Ryan Fernando, Bangalore-based nutritionist and weight
management expert.
Switch to lighter sources of protein like dairy foods. "Non-vegetarians can
go for fish or egg whites but should try to cut down on red meat and chicken
as they generate heat in the body," says Ryan. Also, cut down on dried fruit
and sweets. Those of you with a sweet tooth can go for custard or kheer made
from double toned milk.
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Beat the heat by going for a variety of summer fruit like watermelon,
muskmelon, cucumber, mango, chikoo, blueberries, raspberries and
blackberries.
"The season's best offering is watermelon. Apart from its high moisture
content, the fruit is a great fat burner. Don't leave out the rind because
it contains unusual amino acid L-citrulline which boosts energy levels,
reduces fatigue and is a natural fat burner," says Ryan. The king of fruits
mango also has some big advantages over other fruits.
Mango contains more fiber than other summer fruit, it's low in calories,
fat, and sodium, contains no cholesterol, and has more beta carotene than
any other fruit.
Lastly, don't miss out on citrus fruit which are juicy as well as cooling.
"Lemon has the power of instantly replenishing your body's lost water. So go
for a lemonade when you feel tired or dehydrated," says Ryan.
Include cold soups, large salads and sprouts to your summer diet. Go for
legumes and Our vital organs work harder than usual during the summer to
maintain healthy blood circulation, temperature regulation and digestion.
WORK OUT THE RIGHT WAY
THE right time to exercise or take a walk in summer is in the morning. Enjoy
the outdoors and indulge in less strenuous activities to keep yourself
healthy and energetic. This is more important for those living in this part
of the world.
"People in hotter climates have a slower metabolism than those in the west
which means whatever they eat add on to their fat reserve. This is the
reason they should go for some kind of physical activity to boost their
metabolism," says Ryan.
However, don't go for intensive workouts at a stretch especially on days
when you are feeling weak or dizzy because both the exercise itself and the
air temperature increase your body temperature. Instead, gradually increase
the length and intensity of your workouts.
Use caution and common sense while exercising or gymming in hot weather to
avoid heat-related illnesses. Fuel your body before you hit the gym.
"Your body demands energy on waking up which is non-existent after 7 or 9
hours of sleep," says Ryan. Have a glass of buttermilk as it has protein and
carbs.
Young ones can have a cup of milk or an egg half an hour before going out.
Those with low sugar can take tea with glucose biscuits. One of the myths
surrounding exercising in summer is to avoid fluids during the workout. But
most sports nutritionists advise hydration throughout a regimen. " The more
you delay hydration greater the damage you do to your muscles because
exercise depletes them," says Ryan.
Take small (20-30 ml) and frequent sips of water or nimbu pani or a sports
drink. Don't have more than 1 litre of fluid in an hour if you are a
recreational athlete. Professionals can go for higher amounts as they sweat
out heavily.
Lastly, don't forget to replenish the body post workout because that's the
time when your body is most receptive to nutrition.
"To heal the muscles post workout feed your body within 180 minutes," says
Ryan. Go for a glass of lassi or buttermilk or milk or egg whites because
these foods are immediately absorbed by the body and spike up energy levels
instantly.
Our vital organs work harder than usual during the summer to maintain
healthy blood circulation, temperature regulation and digestion.
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