HEALTHY TIPS FOR SUMMER: Summer in India has already started. The whole country is burning with heat waves. As on 20th April’23, many parts of West Bengal, Bihar, Odisha, Sikkim, Andhra Pradesh and Jharkhand are expected to witness a heat wave over the next 2-4 days as per a recent report by the IMD (India Meteorological Department). Heatwave conditions prevailed on Tuesday as the temperature crossed the 40 degrees Celsius mark in most parts of the country.
HEALTHY TIPS FOR SUMMER
Bundi in Rajasthan registered the maximum temperature at 45.2 degrees Celsius, the first of the season for the country. Similarly, Prayagraj and Hamirpur in Uttar Pradesh were the hottest at 44.2 degrees Celsius. On 18th April, more than 48 places in India recorded a temperature of more than 42-44 degree Celcius, the IMD tweeted. About 90 per cent of India is in the “extremely cautious” or “danger” zone from heatwave impact and almost all of Delhi is particularly vulnerable to severe heatwave impacts, says a new study.
The study comes after 13 people died from heatstroke at a Maharashtra government award function in Navi Mumbai. It became one of the highest death tolls from a single heatwave-related event in the country’s history.
On April 16, nearly a million people gathered on an uncovered ground in Navi Mumbai for an event in which social activist Dattatreya Narayan received a State award, with Union Ministers Amit Shah and Kapil Patil, Maharashtra Chief Minister Eknath Shinde and Deputy Chief Minister Devendra Fadnavis joining him on a covered podium. More than 120 people suffered considerable heat stress; 13 died and 18 others were hospitalised.
So, looking at the above situations, it is very much important to keep ourselves healthy and fit and prepared in advance by taking the necessary precautions.
Foods for Summer
During Indian summers, the mercury usually rises to a point where it is nearly unbearable for people, leaving them exhausted. In scorching heat and excessive humidity, one feels dehydrated and short on energy. Therefore, it’s crucial that we follow certain precautions throughout the hot season. Foods that are difficult to digest increase body heat.
Here are the top foods for summer to regulate your body temperature and make your summers less hot.
1. Coconut
The finest summer beverage is coconut water. This “not-so-expensive” drink, which is loaded with vital vitamins, minerals, and other nutrients. It contains cooling qualities that can aid in your battle against heat. Coconut water can be regularly consumed to help prevent cancer.
2. Citrus fruits
All citrus fruits, including lemon, orange, pineapple, and muskmelon are delicious and excellent for relieving thirst. They are loaded with fibers and good water content. These fruits contain a lot of vitamin C, which helps to soothe nerves and remove toxins from the body. One can juice them or consume them sliced. Bromelain, an enzyme believed to lessen bodily inflammation, is only found in pineapple.
3. Cucumber
Cucumbers are high in fiber, which helps to prevent constipation throughout the summer. Cucumbers also have a lot of water in them. So, to stay cool during the hot weather, one can have a cucumber on your plate.
4. Watermelon
Summertime brings with it the season for the fruit watermelon. It helps to meet the body’s water requirements because it is 91.45% water. Due to the abundance of antioxidants in watermelon, it also offers fantastic cooling properties. It is one of the best foods for summer.
5. Onions
The cooling properties of onions may surprise some people. To prepare salads, combine them with salt and lemon. Adding onion to the vegetables, curries, and raita is another way to consume it. The quercetin found in red onions is often regarded as a natural anti-allergen. Including onions in the diet regularly can also help to protect people from sunstroke.
6. Curd
In addition to being delicious, curd, one of the best foods for summer has a cooling impact on the body. Moreover, curd comes in a variety of forms. You can make delicious lassi or buttermilk. You can also prepare raita and eat it alongside the meals. Seasonal fruits additions to curd or the making of delicious smoothies are additional options for eating it.
7. Bananas
Bananas are a rich source of roughage and are high in fiber and good for digestion. The greatest strategy to avoid acidity in the summer is to consume overripe bananas. Moreover, it is a fantastic way to avoid acidity and maintain hydration, especially in the heat.
8. Green leafy vegetables
There are several advantages to eating green leafy veggies throughout the year. Moreover, including them in the diet regularly is advantageous because green leafy vegetables have a high water content and boost your immunity as well. Keep in mind that overcooking or over-boiling these vegetables could lead them to lose water content.
9. Mint
Mint leaves also known as Pudina can be added to various dishes and beverages to make them more refreshing during the extremely hot season, even if it is not intended to be consumed solo. Mint is extremely nutritious and may be used in various ways, from tasty chutneys to fresh ingredients for drinks and smoothies. It is a good source of folate, iron, manganese, fiber, and vitamin A.
10. Fish
It’s advisable to stay away from chicken and red meat throughout the summer because they can raise the body temperature. Choose lean proteins instead, like fish and tofu (for vegetarians). Fish meat has a low cholesterol content and more easily digestible fibers when cooked properly. Additionally, light on your stomach, fish won’t make you tired.
Freshwater fish are one of the the best foods for summer because they have low sodium content, which doesn’t encourage thirst or high blood pressure. If you do choose curries, be sure to reduce the amount of spice as well.
11. Sweet Corn
Sweet corn- Sweet corn is a rich source of fibre and is known to contain Vitamin A, Vitamin E and Vitamin B essential for keeping skin, hair and eyes healthy. It may also slow down ageing. Sweet corn is a versatile ingredient and can be added to a wide variety of recipes.
12. ButterMilk
Buttermilk- Buttermilk consumption during summer keeps the body cool and hydrated. It may also reduce the chances of suffering from heat strokes.
13. Mangoes
Mangoes- Apart from being delicious, mangoes help boost immunity and are an excellent source of iron and magnesium and one of the best foods for summer.
14. Roasted gram powder (sattu)
You can easily prepare coolant drinks made with sattu added coriander leaves, mint leaves, salt or sugar as per your dietary requirements. This cooling drink not only refreshes you but also provides a good amount of proteins and fibre necessary for your body.
By eating these foods for summer, you may effortlessly safeguard your body from the blazing heat while also satisfying your stomach! Remember that just as there are foods that can help you stay cool, there are also foods that can elevate your body’s temperature. Meanwhile, drink plenty of water, use sunscreen and stay out of the sun.
HEALTHY TIPS FOR SUMMER
Heatwaves have claimed more than 17,000 lives in 50 years in India, according to a paper authored by M Rajeevan, former secretary of Ministry of Earth Sciences, along with scientists Kamaljit Ray, S S Ray, R K Giri and A P Dimri. The paper published in 2021 said there were 706 heatwave incidents in the country from 1971-2019.
The threshold for a heatwave is met when the maximum temperature of a station reaches at least 40 degrees Celsius in the plains, at least 37 degrees Celsius in coastal areas, and at least 30 degrees Celsius in hilly regions, and the departure from normal is at least 4.5 degrees Celsius.
Below HEALTHY TIPS FOR SUMMER will help us maintain a good health during such heatwaves and can prevent us from the scorching heat.
- Wear loose clothing.
- Digesting food during the summer months is especially difficult. Eat-in small quantities frequently to avoid indigestion and bloating.
- Wear sunglasses to protect your eyes from the harsh rays of the sun.
- Protect your skin from the ultraviolet rays by putting on generous amounts of sunscreen.
- Avoid excessive caffeine consumption.
- Try to stay indoors during the afternoons.
- Avoid fast food, deep-fried or street food.
- Drink plenty of water and other fluids.
- Do not skip working out.
- Keep your packaged drinks’ consumption under control as they contain high amounts of added sugar.
- Consume seasonal fruits and veggies.
As per CDC ( Centers for disease control and prevention ), the below 6 healthy tips for summer might also help us maintain a good balanced health during summer.
1 – “Move more sit less” – Get at least 150 minutes of aerobic physical activity every week.
2 – “Wear Sunscreen” – Use shade, wide-brimmed hats, clothing that covers, and broad-spectrum sunscreen with at least SPF 15 for sun protection.
3 – “Keep Cool in Extreme Heat” – “Stay cool”, “Stay Hidrated” and, “Stay informed”
4 – “Eat Healthy Foods” – Delicious fruits and veggies make any summer meal healthier. Healthy eating supports muscles, strengthens bones, and boosts immunity.
5 – “Choose Your Drinks Wisely” – Drink water (fluoridated tap or unsweetened bottled or sparkling) instead of sugary or alcoholic drinks to reduce calories and stay safe. Add slices of fruit to water for a refreshing, low-calorie drink.
6 – Don’t Use Tobacco
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