Summers are here, and accordingly we must make some dietary changes in this season to adapt to the heat. Summer calls for a diet which helps us to cool down our body temperatures. As temperature rise, we tend to sweat more in summers therefore keeping ourselves hydrated is very important. Also, it is important to watch the intake of the foods that ought to produce heat. Read this article to know more about keeping yourself healthy in this summer season.

                                                                                                                                Richa Pande

 Some Tips to keep you Fresh and Healthy

• Going light

Take light and frequent meals instead of heavy meals rich in fats and carbohydrates as they tend to increase temperature of your body.

• Think fruits & veggies

Try to include more fresh fruits and vegetables in your diet. Eat tomatoes, cucumber, watermelon, berries, and avocado. You can have them as salads or juices.

• Stay hydrated!

Keep drinking fluids. Drink at least 2-3 litres of water in a day. If you don’t like drinking plain water, then try infused water. It adds a flavour to plain water. Some common infused water choices can be-

• Cucumber and lemon infused water
• Water infused with mint and lemon
• Kiwi and strawberry infused water
• Strawberry, lemon and mint infused water
• Orange and lemon infused water
• Lemon, mint, ginger and cucumber infused water

Take plenty of juices, soups, and shakes. Hydration is not just about taking fluids but also maintaining the electrolyte balance in the body. It’s advisable to have electral to maintain the electrolytes and fluid balance. If you are indulging in a sport or any physical activity like trekking, be mindful about the timings i.e., choose early morning or evenings and keep yourself properly hydrated.

• Mind your cool treats

We are likely to eat more ice creams in summer as it makes us feel cool, but always choose ice-creams that are natural. Ensure that they contain no preservatives and pick the one with less amounts of sugar. Also, mind the portion sizes.

• Avoid Alcohol/caffeine/sugary drinks

These drinks tend to dehydrate the tissues.

• Avoid street food

 Food-borne illness episodes tend to increase during summers. Street vendors might not have proper sources to maintain the temperature of food, which may increase the risk of food borne illnesses.

• Storing food, the right way

During summers, the risk of food getting spoiled increases as compared to other seasons. Store leftovers in refrigerator if there are any. Try to consume more of freshly cooked food. Cook in small quantity and avoid eating stale or leftover food as it increases the chances of food poisoning. Raw foods and cooked foods must be separated when stored in the refrigerator. Store raw meat and fish in the freezer, keep raw fruits and vegetables in the basket below, and raw milk usually goes into the chiller.

• Probiotics can be your saviour

Taking probiotics such as curd can help you improve your immune system, protect against infection, and improve your digestion and absorption of food and nutrients, including water.

• Avoid foods that produces heat

 Onion, garlic, black pepper, ginger, some root vegetables, and spicy foods are best avoided in the summer.

Some Other Health Tips for the Summer

Avoid getting out during daytime. Prefer going out during morning or evening time. Ultraviolet rays are harmful for your skin. So, take necessary precautions to avoid sunburns. Always wear sunscreen. Heat strokes are very common in summers. Wear light colour clothes and light fabrics such as cotton. Avoid dark colour clothes (as they absorbs heat) or heavy fabrics such as silk as they tend to increase the body temperatures. Cover your body with clothes and try not to expose it much to sun as it’s not good for your skin. Always cover your eyes with sunglasses as ultra-violet rays are not good for your eyes as well.