Summer is already upon us and with that we need to change a lot of things that we were doing before.
We need to change the way we live, eat, workout in order to stay healthy in summer.
I present you a quick post which will tell you how to stay healthy in summer.
Healthy in summer: The diet
Do’s ✅
First, we need to stay hydrated. In order to do that drink more water and get more water from the seasonal fruits like watermelon 🍉 , muskmelons 🍈 , cucumber 🥒 , etc.
Other than fruits, buttermilk, lemonade 🍋 , coconut water 🥥 , water melon squash, fruit juice, aam panna 🥭️ (made of raw mango) can be taken to effectively hydrate.
Some people don’t like drinking water, for them electrolyte is a good option. It also gives essential minerals.
When we say eat seasonal fruits and veggies, then it means go for fruits and veggies that are grown for that season. Seasonal fruits and veggies have more nutrients as they remained longer on tree (or plant).
Seasonal fruits and veggies have more anti-oxidants and phytochemicals. They are more suited for the environment (Like summer in this case), so they contain essential nutrients that we required in the particular season.
Curd rice, sattu, quinoa, coriander, fennel seeds, leafy greens🥬️, gourds can be consumed as they have high water content and are easy to digest.
Don’t 🚫
Avoid hot drinks like tea and coffee as they heat up the body. Avoid caffeine and alcohol as they make body dehydrated fast.
Avoid UPFs, as they can lead to water retention and can increase blood pressure. Can cause discomfort and lethargy.
Avoid fried foods and heavy meals as they are not only hard to digest, but heats up the body.
Food high in spice and sugar should also be avoided as they can cause dehydration. Drinks like sugar cane juice, packed juice, ice cream, cola, etc. are extremely high in sugar and can cause dehydration, exhaustion, weight gain, etc.
Food like high fat food, high protein food, onion, bell pepper, corn flour, pearl millet flour should be strictly avoided as they heat up the body.
Healthy in summer: The workout
In summer, people are lazy. They either avoid workout or they exercise at the wrong time.
In summer, go for light activities and that too in the morning or evening. Heavy workout and workout under sun can cause dehydration.
Our aim should be 150 mins for a workout (per week) in summer, so that we remain active and feel less tired.
Choose indoor activities or activities in cooler temperature.
Waking, swimming, yoga, dancing, cardio, etc. can keep healthy in summer.
When working out in heat, make sure to hydrate properly.
Skin and clothing
Clothes should be light and breathable, they should not heat up the body. Cotton and linen are a better option in summer.
Make sure to wear brimmed sun hat. Cover skin and wear light-colored clothes.
Use SPF 30 or higher sunscreen lotion.
Bathing twice is a good idea, as it cleanses the skin and we can avoid sun rashes and bacteria with it.
Wear clean clothes and avoid dirty clothes.
Additional tips
Always carry a water bottle with you
Even if indoors, make sure to stay hydrated.
Brisk walk and yoga awaken the body, promote circulation without heating up the body.
Eat lighter meals throughout the day
Use fresh aloe Vera gel for sunburn and rashes.
Wear full sleeves to protect skin and use sunglasses.
Summer can be brutal but with right care, we can stay healthy in summer.
These summer health tips are easy to follow and are budget friendly
Stay protected from the heat
Keep smiling.
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