How to Fight High Temperature with Healthy Summer Food?

Low-Calorie Snacks and Summer Salads for a Healthy Summer

Summer is here! The sudden rise in temperatures, scorching heat and exhaustive humidity levels can cause nose bleeds, dehydration among many. Work from home during the covid lockdown has led to many of us grabbing a quick unhealthy salty and fried snack, which is a serious cause of concern. These snacks increase our chances of obesity, heart ailments besides multiplying the instances of acidity and heartburn. The importance of healthy summer food, drinks and healthy snacks go a long way from maintaining your blood sugar levels before your next meal, which prevent you from overeating. Besides, choosing healthy snacks will help you stop becoming sluggish and bloated.

This is why experts recommend adding low-calorie snacks and nutritious summer foods to your diet. Consider green vegetables, colourful fruits, and herbs that help to keep your body stay hydrated while shielding your skin against harmful UV light.

For healthy summer habits, dietitians recommend smaller meals spaced out over the day at 3-hour intervals to avoid the temptation to binge eat, particularly during periods of high temperatures during the peak summers. Let’s note what are summer-friendly foods, vegetables and fruits that boost your health and immunity levels-

Low-calorie snacks for the summers

Here are the fruits and vegetables which you must add to your meals this summer season-

Fruits/VegetablesAntioxidant IntakeBenefits
TomatoesVitamin C, potassium, vitamins B and E, lycopeneBeneficial for overall immunity, protect your cells from damage
WatermelonPectin and lycopeneHelps to hydrate the body, protects the skin from UV rays and sun damage
OrangesVitamin C Keeps hydration high, adds to building immunity
Leafy vegetables like spinach, broccoli, cabbageHigh in water contentPrevents dehydration, and instils energy
LemonsVitamin CSupports bone and immune health
CarrotsVitamin A and potassiumKeeps cell functioning, regulates the balance of body fluids
Green BeansVitamin KHelps blood clot
CucumbersMagnesium and phosphorusRequired for bone mineral metabolism
YoghurtProtein and probioticKeeps smooth running of the digestive system
MuskmelonVitamin C, Vitamin A and a good source of diureticHelps the body get rid of extra fluid and salt
ApplesHigh in soluble fibre and polyphenolsLowers the risk of a stroke, and blood pressure
Nuts (almonds, peanuts, cashews)Monounsaturated and polyunsaturated fatsLowers bad cholesterol levels
GarlicPotassium, iron, calcium, magnesium, manganese, and zinc, in addition to Vitamins B and CCombat Sickness including cold, reduce blood pressure, lower the risk of heart disease
CornZinc, magnesium, copper, lutein, zeaxanthin, iron, manganese, potassium, and vitamin B-6Promotes eye health, protects cell damage, supports healthy blood pressure and heart function

Healthy tips for high temperatures

  • Have at least 3-4 litres of water to avoid headaches, brain fog and water retention.
  • Consume small yet frequent snacks to normalize blood sugar levels, which tend to drop every 3 to 5 hours after a meal.
  • Take cold showers that release your body heat and brings down body temperature.
  • Never leave small children, older people or your pets in cars while you have gone out.
  • Don’t exercise when it’s hot. Prefer to exercise slowly than usual or for a shorter duration.
  • Wear light-coloured clothes that are loose and let you breathe.
  • Look out for signs of heat exhaustion, like cramps, headache, nausea and dizziness. If you notice these signs, try to immediately cool off, and drink fluids.

High-risk group for summer strokes and heat

People most at risk:

  • Aged over 65 years, especially those who are living alone.
  • Have comorbidities like diabetes, kidney disease or mental illness.
  • Taking medications like-
    • allergy medicines (antihistamines)
    • blood pressure and heart medicines (beta-blockers)
    • seizure medicines (anticonvulsants)
    • water pills (diuretics)
    • antidepressants or antipsychotics
  • Have problematic history and current habit of drug use and alcohol consumption.
  • Have a disability.
  • Have trouble moving around, people who are bed bound or in wheelchairs.
  • Pregnant women and breastfeeding mothers.
  • Babies and young children.
  • Are overweight or obese.
  • Have recently arrived from cooler climates.
  • Babies and young children can quickly lose body fluids through perspiration which can cause dehydration.

Summer Immunity with Gigadocs

We all experience the effects of hot weather, dehydration and fatigue being the most common. What is essential is to take precautions if the temperature increases and watch out for heat cramps, heat exhaustion, and heatstroke, which can be caused by a prolonged heatwave or even a single day of excessive heat.

Download the Gigadocs app to gain access to the best doctors around you for a virtual consultation. Digital consultation through your phone over a call or a video ensures that you do not need to leave the safety of your home, especially when the Covid mutation infectivity is touching new heights.

Log into Gigadocs today and start monitoring and managing your family health through one integrated user-friendly app.

Download Gigadocs App from-

To know more and schedule a Virtual Consultation demo, Email, at

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