A heatwave is an extended period of hot weather relative to the expected conditions of the area at that time of year, which may be accompanied by high humidity. It can have a significant impact on society, including a rise in mortality and morbidity......CONTINUE READING THE ARTICLE FROM THE SOURCE>>>>>
According to a study by The Lancet Planetary Health, from 2000 to 2019, approximately 489,000 heat-related deaths occur each year globally.
It is of great importance, therefore, to know that in this period, nutrition plays a vital role and as such should not be neglected. Nutrition is particularly important during a heatwave because the body is under increased stress and may require additional support.
In hot weather, the body loses more water through sweat and may be at a higher risk of dehydration and heat-related illness. Proper nutrition can help to support the body’s hydration levels, provide necessary electrolytes and help to maintain overall health and well-being.
The World Health Organisation (WHO) pointed out that the most important actions to take during a heatwave are to avoid or reduce exposure, to communicate risks effectively, to take particular care of vulnerable population groups (young children, elderly people), and to manage mild and severe heat illness.
Effects of heatwave on the body
The human body strives to keep a core temperature of about 37 degrees Celsius, at which the body has evolved to work, whether in a snowstorm or a heatwave. When the weather gets hotter, the body has to work harder to keep its core temperature down. By doing so, it opens more blood vessels near the skin to lose heat to the surroundings and start sweating.
This extremely hot weather that causes blood vessels to dilate as the body gets hot leads to lower blood pressure and makes the heart work harder to push the blood around the body. This can cause mild symptoms such as an itchy heat rash or swollen feet as blood vessels become cracked. The sweating leads to the loss of fluids and salt from the body.
Nutrition tips to stay healthy during the heatwave.
According to a nutritional guide shared in Good Morning America (GMA), titled “Expert hydration tips, food high in water and more ways to keep cool amid sweltering heat this summer,” the first and most important thing to consider in nutrition to manage heat waves is hydration.
Staying hydrated is crucial during heat waves, as high temperatures can lead to increased sweat and fluid depletion. It is important to drink 2-3 litres of water a day, WHO advised.
Dr Liz Weinandy, a lead dietitian at Ohio State University Wexner Medical Centre, USA, in the same article, stated that “water is usually best and suitable for most people unless they are excessively sweating; then replacing electrolytes like potassium and sodium starts to become more important.
In addition to water, consuming hydrating foods like fruits and vegetables (for example, watermelon, grapes, and cucumber) helps to combat dehydration caused by heat waves.
Electrolyte balance: In addition to staying hydrated, it is important to maintain electrolyte balance in the body. Electrolytes such as sodium, magnesium and potassium are lost through sweating and need to be replenished.
Eating potassium-rich foods like bananas, avocados, and sweet potatoes can help maintain electrolytes. Nuts and seeds like almonds, cashews and pumpkin seeds are also rich in magnesium and potassium.
Consuming foods high in sodium, such as broth-based soups (a clear liquid made by simmering meat, poultry, fish, and/or vegetables in water for some time, often seasoned with herbs.) or electrolyte drinks, can also be beneficial.
Eat light, cooling foods: During hot weather, heavy, calorie-dense foods can be harder to digest and can increase body temperature. It is advisable to go for light and cooling foods such as salads, fruits and vegetables. Foods with high water content, such as cucumbers, watermelon, and tomatoes, can also help keep you hydrated. Also, yoghurts are rich in probiotics and can help regulate digestion and prevent heat-related illnesses.
Energy boost: Carbohydrate foods should not be overlooked, such as grains (rice, oats, corn, millet, etc.), roots and tubers (cassava, potatoes, yam, etc.) and lean protein foods (meat, eggs, fish) that will provide you with the energy to cope with heat-induced fatigue.
Immune support: Eating a variety of colourful fruits and vegetables helps strengthen the immune system and, in turn, helps the body cope with stress from extreme temperatures.
Focus on electrolyte-rich snacks: Snacking on foods rich in electrolytes can help maintain hydration and energy levels during heat waves. Consider options like yoghurts, smoothies with coconut water, and trail mix with dried nuts, fruits and chocolates.
Avoid spicy foods: Spicy foods can increase internal body temperature and lead to discomfort during hot weather. So avoid foods with hot peppers and other spicy seasonings. Also, alcohol can dehydrate the body and increase the risk of heat-related illnesses. It is best to avoid or limit alcohol consumption during hot weather.
Avoid strenuous activities and take regular breaks to rest and hydrate. In addition, light-coloured clothing should be worn during heat waves to reflect the sun’s rays, the global health leader advised. It also warned that children and pets should not be locked in a parked car.
However, maintaining a healthy, balanced diet during a heat wave can help support the body’s resilience and ability to cope with extreme temperatures, ultimately reducing the risk of heat-related illnesses and promoting overall well-being.