If the searing heat is taking its toll on you, it may be time to take stock of what you are eating
“This time, it's hotter than last year,” that's what
everyone is saying these days. And this time, it is no exaggeration.
Soaring temperatures are leading to cases of heat exhaustion – a rarity
here. But don't let those television commercials fool you into buying
fizzy drinks to quench your thirst. What you eat and drink need not
always cool you.
Drink water
Liquids in the
form of water and fresh juices trump everything else in extreme heat.
Mini Mary Prakash, chief clinical dietician, PRS Hospital, adds that it
would do good to up one's water intake from the usual two litres to
anywhere between 3.5 and four litres: “Green tea is recommended instead
of regular tea as it has less caffeine. Alcoholic beverages, chilled
drinks, even iced tea won't help as they have a diuretic effect, leading
to more loss of water from the body. Chilled drinks constrict the blood
vessels and obstruct sweat.”
She also advises
adding a few sprigs of mint to one's early morning cup of green tea.
“That's no substitute for water,” says Jayasree N. S., senior dietician,
KIMS. “One can drink up to 15 glasses of water every day.” She adds:
“Coffee beyond the normal limit will only add to the heat as it contains
caffeine. Chocolates also increases body heat,” says Jayasree.
Milk,
that too low-fat, and curd, also in variations like buttermilk, are
recommended as it also provides calcium. Tomato juice is also great for
the weather as it provides lycopene. “Lycopene helps repair the body's
tissues. Cucumber, musk melons or water melons are good too as they are
high in water content.” Those looking to lose weight should skip the
sugar when drinking juices. “It is good if those dieting do not
substitute fruit juice for water as it can lead to weight gain,” says
Mini.
Jayasree points out that people can help
themselves best by avoiding foods with fat content: “Avoid snacking on
puff pastries, cake, things of that sort as they will surely have
fattening ingredients such as butter or ghee to help increase taste and
texture. Fried food such as chips and puris should not be had either.”
Red meats are a strict no-no, while chicken and fish are still better,
though again not fried. “Everything we have for a sadya is acceptable.
As for vegetarians, it is important to keep having pulses.”
Mini
says the summer is also the season when people tend to contract
food-borne illnesses. “Vendors add ice to fruit juices. This may not
always be hygienic. Yoghurt contains probiotic bacteria that decreases
chances of food-borne infections. It should be made a part of one's
daily diet.”
Save dry fruits like dates, figs and
apricots for winter. “The absence of water in them will only make one
thirsty. Also avoid sugary foods or anything with honey or molasses as
they will make one thirsty and tired. Ice cream and beer, though summer
favourites, have a temporary cooling effect on the body. Food that is
too salty or spicy adds to the discomfort as they generate heat,” Mini
says.
Both dieticians agree on the goodness of
vegetarian food in summer. “Christians observe Lent in summer. It is a
time when the community follows a vegetarian diet. This has health
benefits too,” adds Mini.
For those who didn't know,
Mini says cardamom, gooseberry, papaya, mushroom and pomegranate
compromise ‘cooling' foods too. Mango, she adds, increases heat: “If you
are really craving mangoes, put them in water overnight and then have
them as it absorbs the heat.”
So now that you know, bring more of the right food into your diet to stay cool during summer.
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