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-
|Tomatoes||Vitamin C, potassium, vitamins B and E, lycopene||Beneficial for overall immunity, protect your cells from damage|
|Watermelon||Pectin and lycopene||Helps to hydrate the body, protects the skin from UV rays and sun damage|
|Oranges||Vitamin C||Keeps hydration high, adds to building immunity|
|Leafy vegetables like spinach, broccoli, cabbage||High in water content||Prevents dehydration, and instils energy|
|Lemons||Vitamin C||Supports bone and immune health|
|Carrots||Vitamin A and potassium||Keeps cell functioning, regulates the balance of body fluids|
|Green Beans||Vitamin K||Helps blood clot|
|Cucumbers||Magnesium and phosphorus||Required for bone mineral metabolism|
|Yoghurt||Protein and probiotic||Keeps smooth running of the digestive system|
|Muskmelon||Vitamin C, Vitamin A and a good source of diuretic||Helps the body get rid of extra fluid and salt|
|Apples||High in soluble fibre and polyphenols||Lowers the risk of a stroke, and blood pressure|
|Nuts (almonds, peanuts, cashews)||Monounsaturated and polyunsaturated fats||Lowers bad cholesterol levels|
|Garlic||Potassium, iron, calcium, magnesium, manganese, and zinc, in addition to Vitamins B and C||Combat Sickness including cold, reduce blood pressure, lower the risk of heart disease|
|Corn||Zinc, magnesium, copper, lutein, zeaxanthin, iron, manganese, potassium, and vitamin B-6||Promotes 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.
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