Collated by Dr Komal Gandhi, Consultant Nutritionist at the other song homeopathy clinic in Mumbai
The sweltering heat of summer is at our doorstep. The average temperature will rise and days will be longer. We have to get used to or adapt to the changes in the weather.
Here are the five easy tips to beat the heat
1. Increasing temperature causes greater and faster loss of water from the body. It is thus essential to not only replenish the body fluids with additional intake of watery fruits and water but also prevent water loss by avoiding going out in the sun unless needed.
2. In some parts of the world, the temperature is so high that it causes a condition called as 'heat stroke' which is an emergency and requires hospitalization. Symptoms of a heat stroke include altered state of behavior as the increased body temperature may adversely affect the brain, headache, increased heart rate, nausea and vomiting. To prevent it, wear light clothes, a cap, use an umbrella while going out the sun and walk in the shade as much as possible. In case someone has a heat stroke, it is best to hospitalize the person but one may also start cooling the body with whatever means are available; remove excess clothing, sponging with cold water, taking the person to a shade etc.
3. Use of air conditioners in offices, schools, homes and public places has increased many folds. There is a remarkable difference in temperature inside the air conditioned place and outside. While entering or leaving air conditioned premises, it is best to make a gradual transit from hot to cold temperature and vice versa. A simple way to do it is let your sweat dry out naturally first and then enter the cold place. There are some zones which are indoors, do not have an air conditioner, are warmer than the AC rooms but the temperature is cooler than the temperature outside. Spend few minutes there before entering the AC rooms and vice versa.
4. Jogging, exercising and outdoor games are a great way to remain healthy. But during summers, shift the strenuous physical activities either very early in the morning or late in the evening when the temperature is the days lowest. This will prevent the unnecessary dehydration, tiredness and cramps.
5. The body's energy burning activity or metabolism are slower during summers. Eat easier to digest foods and eat smaller meals to cope with it. This will ensure that you keep getting the right amount of nourishment without having any adverse effects on your health.
It takes only 5 minutes to prepare one large glass of smoothie
All you need to prepare this smoothie is
• 1 cup fresh washed spinach leaves
• 1 cup fresh mango cubes
• 1/2 medium banana
• 3/4 cup light coconut milk (can substitute almond milk, but the end result might not be as creamy and won't taste coconutty)
• 1/2 cup orange juice
Optional additions:
• 1 tablespoon ground flaxseeds (these add some more fiber plus omega-3 fatty acids and a little protein)
• Chopped mango or coconut for topping
Directions
1. Place all ingredients in a blender and puree until smooth. Pour into glasses, add toppings if desired, and serve with a straw.
Nutrition facts
1. Apart from the generous amounts of carbohydrates and fibre, mangoes are rich in vitamin A. They also contain trace elements like zinc, selenium and manganese.
2. It is well known that spinach is a rich source of iron and vitamin A but it is also a rich source for folate and vitamin C
3. Banana is not only a rich source for naturally obtained sugar and calcium but also rich in pyridoxine (Vitamin B6)
4. Coconut is a good source of potassium, magnesium, phosphorus, zinc and the essential amino acid arginine.
5. Oranges provide vitamin C in abundance. They also provide a wide variety of amino acids, bioflavonoids, trace elements and minerals.
References
1. http://www.adaptt.org/veganism.html#
2. https://ndb.nal.usda.gov/ndb/foods/show/2289?manu=&fgcd=
3. https://ndb.nal.usda.gov/ndb/foods/show/2271?manu=&fgcd=
4. https://ndb.nal.usda.gov/ndb/foods/show/3656?manu=&fgcd=
5. https://ndb.nal.usda.gov/ndb/foods/show/3167?manu=&fgcd=
6. https://ndb.nal.usda.gov/ndb/foods/show/2159?manu=&fgcd=
Email us on info@theothersong.com to book an appointment with our doctors
Visit www.theothersong.com/clinic to know more about us
The sweltering heat of summer is at our doorstep. The average temperature will rise and days will be longer. We have to get used to or adapt to the changes in the weather.
Here are the five easy tips to beat the heat
1. Increasing temperature causes greater and faster loss of water from the body. It is thus essential to not only replenish the body fluids with additional intake of watery fruits and water but also prevent water loss by avoiding going out in the sun unless needed.
2. In some parts of the world, the temperature is so high that it causes a condition called as 'heat stroke' which is an emergency and requires hospitalization. Symptoms of a heat stroke include altered state of behavior as the increased body temperature may adversely affect the brain, headache, increased heart rate, nausea and vomiting. To prevent it, wear light clothes, a cap, use an umbrella while going out the sun and walk in the shade as much as possible. In case someone has a heat stroke, it is best to hospitalize the person but one may also start cooling the body with whatever means are available; remove excess clothing, sponging with cold water, taking the person to a shade etc.
3. Use of air conditioners in offices, schools, homes and public places has increased many folds. There is a remarkable difference in temperature inside the air conditioned place and outside. While entering or leaving air conditioned premises, it is best to make a gradual transit from hot to cold temperature and vice versa. A simple way to do it is let your sweat dry out naturally first and then enter the cold place. There are some zones which are indoors, do not have an air conditioner, are warmer than the AC rooms but the temperature is cooler than the temperature outside. Spend few minutes there before entering the AC rooms and vice versa.
4. Jogging, exercising and outdoor games are a great way to remain healthy. But during summers, shift the strenuous physical activities either very early in the morning or late in the evening when the temperature is the days lowest. This will prevent the unnecessary dehydration, tiredness and cramps.
5. The body's energy burning activity or metabolism are slower during summers. Eat easier to digest foods and eat smaller meals to cope with it. This will ensure that you keep getting the right amount of nourishment without having any adverse effects on your health.
It takes only 5 minutes to prepare one large glass of smoothie
All you need to prepare this smoothie is
• 1 cup fresh washed spinach leaves
• 1 cup fresh mango cubes
• 1/2 medium banana
• 3/4 cup light coconut milk (can substitute almond milk, but the end result might not be as creamy and won't taste coconutty)
• 1/2 cup orange juice
Optional additions:
• 1 tablespoon ground flaxseeds (these add some more fiber plus omega-3 fatty acids and a little protein)
• Chopped mango or coconut for topping
Directions
1. Place all ingredients in a blender and puree until smooth. Pour into glasses, add toppings if desired, and serve with a straw.
Nutrition facts
1. Apart from the generous amounts of carbohydrates and fibre, mangoes are rich in vitamin A. They also contain trace elements like zinc, selenium and manganese.
2. It is well known that spinach is a rich source of iron and vitamin A but it is also a rich source for folate and vitamin C
3. Banana is not only a rich source for naturally obtained sugar and calcium but also rich in pyridoxine (Vitamin B6)
4. Coconut is a good source of potassium, magnesium, phosphorus, zinc and the essential amino acid arginine.
5. Oranges provide vitamin C in abundance. They also provide a wide variety of amino acids, bioflavonoids, trace elements and minerals.
References
1. http://www.adaptt.org/veganism.html#
2. https://ndb.nal.usda.gov/ndb/foods/show/2289?manu=&fgcd=
3. https://ndb.nal.usda.gov/ndb/foods/show/2271?manu=&fgcd=
4. https://ndb.nal.usda.gov/ndb/foods/show/3656?manu=&fgcd=
5. https://ndb.nal.usda.gov/ndb/foods/show/3167?manu=&fgcd=
6. https://ndb.nal.usda.gov/ndb/foods/show/2159?manu=&fgcd=
Email us on info@theothersong.com to book an appointment with our doctors
Visit www.theothersong.com/clinic to know more about us
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