Blogs

Healthy eating during summer

Summer season is often considered to be the time of good sunshine and vacation. But off late due to Global Warming the Summers are becoming extremely challenging and leading to intense heatwaves impacting human health. Due to high external temperature, it makes it difficult for the body to regulate its core temperature. Nature has its way of regulating temperature changes and provides food as per the natural rhythm of the environment.

As the temperature rises, it's essential to fuel your body with the right foods to stay cool and energized. A well-planned summer diet can help you beat the heat and enjoy the season to the fullest. Here are some healthy eating tips to keep you refreshed and revitalized:

Hydrating Foods: Certain fruits and vegetables rich in moisture or water available during Summer should be incorporated regularly into one's diet. These are watermelons, tomatoes, cucumbers, celery, pineapple etc.

Cooling foods: Food items that help to provide a cooling effect to the body by reducing heat are called cooling foods. It includes mint, Aam Panna, coconut water, yogurt or curd, buttermilk, lemon mint coolers, etc.

Light meals: A meal plate consisting of lightly sautéed salad, plain curd or buttermilk along with rice-dal or chapatti- vegetable is better accepted than a heavy meal.

Tips to stay healthy during summers

• Eat seasonal and local food items
• Stay hydrated
• Eat light and non-fried meals
• Increase the intake of fluids
• Store the leftover food at a lower temperature
• Do not venture out on an empty stomach
• Keep the level of spices optimum
• Choose non-caffeinated and non-carbonated drinks
• Opt for non-sugary or non-packaged drinks like vegetable smoothies, lemon juice, Kokum juice, etc.

By incorporating these healthy eating tips into your summer routine, you'll be better equipped to beat the heat and enjoy the season. Stay cool, stay hydrated, and stay healthy!

Summer season and health The Summer season also brings along a risk ofheat-related problems such as heat stroke, dehydration, heat exhaustion on one handdiarrhoea, gastroenteritis, and infectious on the other.The higher temperature in the environment along with moisture if present provides a favourable condition for the growth of micro-organisms which lead to infections in the body. The food undergoes undesirable enzymatic reactions that alter the taste, texture, flavour, and nutrient content of food thus leading to spoilage.

Simple tips for the upkeep of good health during summer:

• While hydration remains the key, food safety is of paramount importance.
• Consume freshly prepared food
• Leftover food should be properly stored in the refrigerator.
• Fish, chicken, egg, etc. should be thoroughly cooked
• Do not leave the food open and at room temperature for a long time.
• Maintain proper hand hygiene. Wash your hands properly before and after your meals.
• Carry own food and water wherever possible
• Avoid eating outside food
• Eat wisely and have breakfast before leaving the house. Missing the meal may make you feel sluggish and weary and you may find it difficult to sustain.
• Increased spice levels tend to increase body temperature thereby leading to increased sweating.

Conclusion

Taking the right foods and beverages during the summer season helps you protect against the vagary of hot weather. The key point is to focus on mindful eating with the right cooking methods and an optimal blend of spices. Stay hydrated throughout the day and make healthy selections including nutritious foods. This will help you to overcome the summer heat and will keep you healthy throughout. If you have questions or want more details about how to deal with summer with healthy eating please refer to Guru Nanak Hospital& Research Centre, Mumbai.