Post on: July 3, 2015.

Posted in: Read.

Summer is hot. Don’t let heat stress leave you feeling irritable and fatigued. High five the summer with the help of a handful of cool, quick health tricks.

 1.  Snack Wise

Ditch the chips and pretzels at the BBQ party for frozen grapes, homemade 100% pure fruit juice popsicles or slices of melon. Not only are these treats fun for all ages, they are refreshing, hydrating and a great source of antioxidants. You need lots of antioxidants in the summer to help you keep damaging free radicals under control. Why? In the summer stress on your body from the heat, being more physically active and eating more BBQ foods all cause your cells to be host to more free radicals.

 

2. Savor Your Skin

Glorious sunshine-filled summer days expose your skin to harmful ultraviolet rays. Vitamins, minerals and antioxidants can help protect your skin. According to the Journal of the American College of Nutrition, when researchers compared the diets of some people in Greece, Sweden and Australia they found those that ate more vegetables and olive oil had fewer wrinkles. Eat lots of delicious seasonal foods like leafy greens and vegetables (and supplement if you fall short) to support your sun-drenched skin this summer.

 

3. Minerals on the Menu

The radiant heat of summer brings with it sleeveless fashions, sockless footwear and sweat. Sweat is a combination of water and electrolytes meant to cool the body. When you sweat, don’t forget to recharge: seek out foods rich in minerals (peas, green vegetables, bananas), use multivitamins, drop an electolyte tablet in your water bottle when being active for more than 60 minutes, and try smoothie mixes that include vegetables.

 

4. Toast the Day

Drinking plenty of water when it’s warm outside is an easy way to keep you feeling your best. Dehydration happens quickly in the summer, and even faster when you’re being physically active. According to research published in the International Journal of Sports Medicine, being even just a little dehydrated affects your ability to physically perform. Stay hydrated – start by toasting the morning with a glass of water. Follow your morning ‘toast’ with an all-in-one daily foundation smoothie, and you’ll be ready for any kind of day.

 

5. Cool Off

Ugh, sweaty! As the thermometer rises our bodies cool off by increasing blood flow to the skin, and sweating. As it gets even hotter, people experience irritability, fatigue and reduced physical performance. Find a seat in the shade, get a cold drink, and cool off. Heat stress can be damaging to the kidneys, heart and other body systems. And, the older you get the sooner you need to take a seat – research studies have found that with age the body is less efficient at recognizing and adjusting to heat.

 

 

 

References:

 

Sawka MN et al. Hydration effects on temperature regulation. Int J Sports Med. 1998 Jun;19 Suppl 2:S108-10.

 

Canadian Centre for Occupational Health and Safety. Hot Environments – Health Effects. 2008.

 

Purba MB et al. Skin wrinkling: can food make a difference? J Am Coll Nutr 2001 Feb;20(1):71-80.