Articles on heat

Beat the Heat: 9 Ways to Protect Yourself This Summer

Dr. Devisetty, Cosmetologist
After cool winters come the scorching summers so here are some tips to enjoy the summer without affecting your health.Take cover, Sunburn is painful and unhealthy, Usea good sunscreen, more than SPF 50 and re-apply it frequently during the day.Also, wear a hat to keep cool and shaded. Wear light, loose-fitting clothing tohelp you stay cooler. Don't forget sunglasses to protect your eyes from thesun's UV rays. A small tip to protect the skin from tan is keep a handful ofjasmine or rose petals in water and place it in the fridge. When the skinbecomes dull, dip the cotton in that water and rub the face and the neck withthat cotton. This gives the skin a kind of relaxation and freshness to theskin.Heatstroke is a serious illness characterized by a bodytemperature greater then 105 degrees. Symptoms may include dry, red skin,convulsions, disorientation, and delirium. Onset of heatstroke can be rapid: aperson can go from apparently normal to seriously ill within minutes. Treatmentof heatstroke involves the rapid lowering of body temperature, using a coolbath or wet towels.Drink plenty of liquid - not to drink very coldor iced water/liquid.Eat lots of water melon, sprinkled with salt/pepper, Curd rice or buttermilk rice is best during summer. One must avoid spicy food and oily food also.Drink lots of tender coconut; by drinking fourcoconuts a week makes the skin glow and shine.Maintain your energy level by limiting yourintake of fat and sugar; Focus on carbohydrates, fruits and vegetables. Takingthe vegetables likes bottle guard, ridge gourd and so on which are grown withthe tendril are to be taken more in the daily diet.Eat raw onions as this is a good remedy forpeople who bleed through nose in summer, particularly children.The skin becomes dark and pale during this summerespecially for the people who mostly prefer pickles and non vegetarian food. Soit is better to avoid these foods and make the skin healthy.The lemon is to be consumed in some way or the other in the daily diet.The feeling of thirst can be controlled by taking the butter milk which is mixed with Cumin (jeera) seeds.The vegetables like Cucumber, Tomato and Radish are to betaken in the diet as these maintain the moisture levels in the skin.Take a bath in cold water before going to bed and you are sure to get a sound sleep.

Stay Healthy in This Killer Summer Heat

Dr. Komal Shiroya, Dentist
Stay cool and hydrated. Drink water, at least two to four cups (16-32 ounces) upon rising, and similar amounts if you are going out for activities and exercise. Carry water with you in a hard plastic container (more stable polycarbonate rather than polyethylene that leaches plastic into the water). You may also use a traveling water filter. Most people need two to three quarts of liquid per day, and more in hot weather or with sweating and exercise.While enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens without excessive chemicals. Carry Aloe Vera gel for overexposure and have an aloe plant growing in your home for any kind of burn. The cooling and healing gel inside the leaves will soothe any sunburn. It works great.Keep up or begin an exercise program. Aerobic activity is important for keeping the heart strong and healthy. If you only work out in a health club, take some time to do outdoor refreshing activities -- hiking, biking, swimming, or tennis. Reconnecting with these activities will help keep your body and mind aligned.Enjoy Nature's bounty – fresh seasonal fruits and vegetables at their organic best. Consuming foods that are cooling and light -- fresh fruits, vegetable juices, raw vital salads, and lots of water -- will nourish your body for summertime activities. Include some protein with one or two meals. There are a number of light, nourishing proteins that don't require cooking. Most of these complement fruits and vegetables nicely-- nuts, seeds, sprouted beans, soy products, yogurt and cottage cheese. Fish and poultry can also be eaten.Take some special summer time with your family, kids, and friends who share the enjoyment of outdoors. Plan a fun trip if you're able and motivated for a day or longer -- hiking in the wild, camping, playing at the river, or a few days resting at the ocean. Rekindling our Earth connection has benefits that last beyond this season, continuing to enrich the whole of your life.Relax and breathe. You've been working hard. This is the season to slow the pace a bit and absorb the light that stimulates your hormonal message centre. Leave your cell phone at home or take a week off from TV. In many European and Asian countries, most of the population has a month off during the summer.Sun teas are wonderful. Use flowers and leaves (or tea bags) in a clear half- or one-gallon glass jar filled with spring water. Hibiscus or red clover flowers, peppermint, chamomile, or lemon grass are all good choices, or use your local herbs and flowers that you learn are safe, flavourful, and even medicinal. Leave in the sun for two hours or up to a whole day. Moon teas can also be made to enhance your lunar, dreamy side by letting your herbs steep in the cooling, mystical moonlight. Add a little orange or lemon peel, or a sprig of rosemary and a few jasmine flowers.Nutritional supplements can support you with a greater amount of physical energy, enhancing your summer activities. The B-complex vitamins are calming to the nervous system and helpful for cellular energy production, while vitamin C and the other antioxidants protect your body from stress, chemical pollutants, and the biochemical by-products of exercise. Helpful summer herbs are Siberian ginseng as an energy tonic and stress protector, dong quai is a tonic for women, hawthorn berry is good for the heart, and liquorice root will help energy balance and digestion.Pick Up the Right Sport Some sports become more popular in the summer as a way to stay cool. If you're near a body of water, water sports like surfing, swimming, and diving allow you to stay cool under water's refreshing and cooling properties while still keeping you outdoors.Avoid the Sun When It's Strongest If it's possible, try avoiding exercise when the sun is at its strongest, in the middle of the day (between around 10am and 4pm). Instead, opt for some exercise in the early morning or late evening, when it's most likely to be cool out. In some places around the country, depending on how hot it gets, it's not odd to see people briskly jogging in the wee hours of the morning or closer to midnight.Don't Eat When You're Thirsty We often mistake thirst for hunger, especially during the warm months. Don't eat when what you really want is to drink. Always ask yourself if you are really hungry. 

Ice or Heat? Which One Is Better for Pain Relief?

Dr. Aditi Mehta, Physiotherapist
ICE HELPSWhen to use ice:Joint sprain: Use ice on joints when the joint looks swollen and bruised; and it feels hot on touch. Mostly in acute (recent) conditions. Ice is also used in acute flare up in chronic conditions (long standing, origin more than a few weeks ago) e.g. 3 month old persistent shoulder pain increased recently due to excess workMuscle strain: Use ice on muscles in acute injury followed with pain, muscle may look bruised as wellHow to use ice:Use either ice pack or ice cubes or a frozen bag of peas. Always cover the pack with a thin roll of towel to avoid direct contact of skin with iceIce should be applied between 15 to 25 minutes continuously and if required 3-5 times a dayIce is particularly effective if applied in elevation as gravity will also help to decrease the swelling. The injured part needs to be higher than your heartHEAT HELPSAches and pain due to chronic injuries and chronic degenerative conditions like arthritis, spondylitis.Heat increases the blood flow to the area, and relaxes muscles.Don’t use heat on an injury that has happened in the last 48 hours (an acute injury). There may still be bleeding into the area and heat will make this worse.How to use heat:Use a hot water bag or a electric heating pad (at low intensity) or a squeezed towel soaked in hot waterFor small joints of hands and feet, use bucket of warm water to dip the affected part. In swollen joints may add Epson salt to water for better effect (only occasional use and not to be used in diabetics, renal disease)Application time 20 min

A Red Rose to Beat the Heat

Akshay Kumar, Ayurveda
The rose flower is symbol of love, beauty, affection and soft nature. Its flowers provide coolness and fair complexion. It is useful for the heart and cures tridosh (Vatta, Pitta and kapha.)The rose flower is as beautiful as has useful qualities of remedy. According to Ayurveda, its juice is bitter, sweet and pungent in taste; cool in nature, smooth and light. It is useful for the treatment of gas, bile disorders, body inflammation and weakness of digestion system, anorexia, mentally problems, blood diseases and heart problems. It increases sperm count too. It quenches thirst and removes offensive smell of sweat. It is also useful for the liver and brain.How To Use ROSE in Different ConditionsSun-stroke: Mix 1 spoon rose-water with one cup water and immerse a cloth in it. Squeeze this cloth and put it on the forehead, it provides relief in sun-stroke.Offensive sweat: Mix 10 ml rose-water and lemon juice with 1 bucket water. After that, take bath with this water, it removes offensive smell of the body.Rubbing powder of petals of red or white rose on the body ends excess sweat and also removes offensive smell of the body.Sun burn: Mix 2 parts rosewater, 1 part glycerin, lemon juice and half part apple juice together then put it in the freeze. Applying it on the skin is useful to get relief in sun burn.Urticaria: Mix equal quantity of juice of rose’s flowers and sandal oil together. Applying it on the affected part is useful to get relief in urticaria.

5 Lifestyle and Beauty Tips for This Summer

Dr. Karuna Soni, Dermatologist
Summer is upon us, and most of us seem to be struggling in our daily lives due to the soaring heat. In order to stay rejuvenated and fresh through this season, there are several lifestyle habits which need your attention. Win the battle against the sweltering sun and stay fresh all summer long with these 5 simple lifestyle habits-Do you shower?You probably do, but are you showering right for the summer? Ideally, you should start by turning up the heat for a couple of minutes. You should do this because hot water cleans your body more efficiently. When you are almost done, turn the water setting to cold or lukewarm and relax to cool down your body temperature.Pack in some moistureKeep your body butter away, because there is something new in store for you. Dabbing small portions of baby oil all over your body can help you reduce the sweat. But if you are someone who prefers lotion then you should at least stick with something fresh which is citrus or floral based.Keep the drinks comingThroughout your day, you must continuously sip on drinks to stay hydrated, be it fruit juice or plain water. This will ensure that your skin stays supple and youthful. Drinking up will also regulate body temperature and help you stay cool. Carry a water bottle with you, everywhere you go and stop waiting till you are thirsty to drink.Bolt at the sight of heavy mealsGluttony is a sin, but only during summer. Eating too much can heavily tax on your digestive system and might even cause a facial outburst. Make up will not be able to proof craters of that intensity. Salads, soups, juices, fruits, and lean meat cuts are a few summer food options that you should switch to.Love your bedThe heat is probably wearing you out, so get home and get a good night's sleep. Although studies have shown that sleeping is more difficult during summer than any other season, it is an essential habit in order to stay active and fresh. So throw on a thin sheet, switch on the fan, and rest your system.You no longer have to spend your days as a fellow sweltering human, trying helplessly to avoid the summer sun. Don't let the heat stop you from feeling fresh anymore. Go ahead and try these tips. I guarantee that you will feel several degrees cooler with your new lifestyle changes.

Preventing and Treating Muscle Cramps

Dr. Vishwas Virmani, Physiotherapist
Muscle cramps are nothing new, nor are they limited to the world of athletes. You can get cramps simply because you slept wrong the night before. There are many things that can cause cramps, but there are simple ways to prevent this.You've rushed all day. You rushed to work, rushed through a less than nutritious lunch. You rushed about so much that you forgot to pack your water bottle with you. By the end of the day you are ready to call it quits, but your mood improves when you remember that it's biceps day at the gym. You're on your way out the door, when the boss tells you to come to his office for a late meeting. You suffer through another pointless hour of rhetoric and dribble before you can finally leave work.And you fear you are going to be late for your workout. On the way to the gym, an accident has traffic tied up for several miles. You beat your head against the steering wheel in frustration. Finally, after an hour and a half of delays, you come rushing through the doors of your gym. Your workout partner has long since warmed up and has been waiting impatiently for you to show up.ExcusesNot wanting to waste time with excuses, you rush to the locker room and change clothes. After a couple of light reps, you immediately start with you first set of dumbbell curls. On your sixth rep, your right arm seizes up and you drop the weight, clutching your arm. You realize that you have a really bad cramp.Muscle cramps are nothing new, nor are they limited to the world of athletes. You can get cramps simply because you slept wrong the night before. There are many things that can cause cramps, but there are simple ways to prevent this.CAUSE: Overexertion.Remember, your muscles need time to rest between sets. If you are rushing too fast through your workout, your muscles will not have time to recover and will start to spasm.CURE: Make sure you give yourself ample rest time between sets. A minute to a minute and a half is usually adequate. However, if you are doing extremely heavy weights on a total body exertion such as squats, give yourself about two to three minutes between sets. Also massage the muscles between sets, especially when doing a high volume of reps, or extremely heavy weight.CAUSE: Dehydration / Lack of vitamins.Vitamins, especially Potassium are key to helping prevent muscle cramps. Also remember that a large percentage of your muscle tissue is water. If you are dehydrated, you will cramp up that much more easily.CURE: Ensure that you are drinking plenty of water throughout the day, not just before your workout. If you have doubts as to whether or not you are dehydrated, examine the color of your urine the next time you go to the bathroom. If it is clear, you are properly hydrated. If it is a dark yellow, or worse yet you can't even remember the last time you had to go to the bathroom, start consuming water immediately. Also avoid sodas and coffee.They will dehydrate you faster than not drinking anything at all. A good rule of thumb is: if you are going to have a soda or cup of coffee, immediately consume twice the amount you drank in water. Also make sure that you are eating enough fruits that are high in Potassium. Bananas are probably the best for this. If nothing else, make sure that you take a multi-vitamin once a day.CAUSE: Lack of stretching / warm-up.For most people, this one is a no brainer. However, you would be surprised by the number of people who head straight from the locker room, and start immediately with their heavy sets. Not only do they risk muscle cramps, they also risk tearing the muscle and causing injury.CURE: No matter how much of a hurry you may be in, always make the time to properly stretch and warm-up. Spend at least 20 seconds on each rep while stretching. Also perform at least one complete set of a light weight for 15-20 reps before you start your heavy lifts. A warm-up should not tire your muscles out, however it should get the blood pumping to ensure proper circulation.CAUSE: Excessive heat.This is probably one of the most common causes of muscle cramping, especially during the summer. When your body heat rises above what it can cool down, your muscles start to overheat. Think of it like a car engine without oil or water that is ran excessively. Like the engine, your muscles will seize up and fail to function.CURE: This goes hand-in-hand with staying properly hydrated. Whenever your environment heats up more than usual, make a conscious effort to keep drinking water. If the area you are working out in is hotter than normal, you may want to slow down the pace and make sure you don't overheat.Summary:The keys to preventing muscle cramps can be summed up as follows.Give yourself proper rest time between setsMaintain good hydration and nutritionMake the time to warm-up and stretch before working outBe conscious of the temperature where you are working out.By no means am I saying that you shouldn't work up a good sweat and train with speed and intensity. Just exercise a little common sense. Like the car engine, make sure your muscles are properly taken care of, and they will serve you well.