Below, we offer you 5 tips to take care of your health and improve your diet during the hottest season. Take note!
Health and high temperatures: how to prevent ourselves. Given the high temperatures, the Buenos Aires Government, through the Ministry of Health, recommends taking the necessary care to prevent heat stroke. Keep in mind that heat stroke can affect people of any age, but the groups most at risk are children-who do not manifest their symptoms easily-and those over 65.
While vacations are made to enjoy and rest, without paying too much attention to the schedules and meals we choose, it is important that we take some precautions to take care of our health. Next, we suggest 5 healthy habits that you can incorporate during the summer and thus avoid discomfort in the hottest days.
If the person suffers any of these symptoms, it is important:
- Move the affected person to the shade, to a cool and quiet place.
- Make him keep his head a little high, and try to cool him by wetting his clothes, applying ice to his head.
- Give him fresh or slightly salty water to drink.
- Request medical help.
Avoid “miracle diets”
“Many people choose to perform miracle or fashionable diets, and do not take into account that they are counterproductive and even fatal because they lack essential nutrients for the body, such as potassium, proteins, carbohydrates, vitamins, minerals and even fats, “explained Lic. Liliana Sánchez, Coordinator of the Nutrition course at the Faculty of Medicine of the Catholic University of Córdoba.
“Diets low in carbohydrates and high in protein, for example, can raise the risk of cardiovascular disease, cancer and type 2 diabetes, in addition to producing muscle weakness, hair loss,” said Sanchez.
Therefore, if your goal is to lose weight, stay away from express diets and restrictive diets. It is better to choose to reduce portions, perform physical activity, drink water and rest well. In this way, not only will you lose weight in a healthy way, but you will also maintain a good emotional and emotional state.
It Tries to Maintain the Cold Chain of Food
The loss of the optimum temperature of refrigeration or freezing of the food damages its quality, therefore, maintaining the cold chain is fundamental when it comes to guaranteeing food safety. It is for this reason that all the links involved, from producers to the final consumer, must pay special attention to preserve it.
The intake of foods that have lost the cold chain can cause food poisoning, and produce symptoms such as abdominal pain and cramping, nausea, vomiting, diarrhea and fever.
According to Sánchez, the foods that involve the greatest risks are meats, raw or undercooked fish, raw eggs, seafood and cold meats, as well as dairy products.
Likewise, it is important to point out that once the food is defrosted, it can not be frozen again, since it can present problems of microbiological contamination.
Do not forget to hydrate yourself!
“The days of high temperatures and humidity can become a serious risk to health, so it is important to maintain a balanced diet and meet all the nutritional requirements of the body, not only with solid foods, but also with liquids,” he said. Lic. Liliana Sánchez.
I ingested water, juices and natural fruit or vegetable smoothies, at least two liters per day, and avoided sodas and sugary drinks.
Pay Special attention to the Elderly and Children
Adults over 65 and children under 5 years are more prone to heat shock and dehydration, therefore, it is important to keep them in cool and ventilated places, in addition to facilitating access to fresh drinks.
Protect Yourself from the Sun
Avoid exposing yourself to the sun in excess and doing physical activity between 11 in the morning and 5 in the afternoon. Try to stay in cool environments and, if possible, air-conditioned. In the case you should leave, wear light, loose and light-colored clothing, and do not forget to bring a hat, sunscreen and dark glasses.
If you present symptoms such as reddened skin, hot or dry, breathing and weak pulse, nausea, confusion, high body temperature, or know someone with these symptoms, seek medical help at 107 (SAME) or 103 (Emergencies on public roads) .
With the arrival of summer, people are more exposed to the sun. Therefore, it is very important to take certain precautions.
There is a misconception that tanning is healthy. However, sun exposure, through ultraviolet (UV) radiation, can cause serious damage to the skin. Some injuries appear immediately, such as burns and blisters; others – such as premature aging of the skin, spots and even skin cancer – can occur over the years, since the harmful effects of these radiations accumulate over time.
How to enjoy the outdoors?
- Do not expose yourself to the sun between 10 a.m. and 5 p.m.
- Use sunscreen SPF 15 at least, even on cloudy days, and apply it 30 minutes before exposing yourself to the sun. Children and babies need more protection.
- Protect yourself with a hat, clothing and glasses.
- Keep in mind that exposing yourself in small and frequent doses, tans better than a prolonged and isolated exposure.
- Look for the shade of a tree, roof or umbrella.
Remember that clouds let the sun pass, and that sand, water and snow increase their action.
How to protect from the sun?
It is recommended the use of sunscreens that prevent the aggression of ultraviolet rays. The minimum protection factor is SPF 15. According to your skin type and background, your dermatologist will be able to indicate the most appropriate protector.
For the protection to be effective, the protector must be applied every two hours and after each bath, because although they are resistant to water they lose their properties.
If you are on the mountain, in the water or sailing, use creams with a protection factor greater than SPF 30. Be sure to apply it evenly on all exposed areas of your body; including ears, nape and bald parts of his head.
Avoid that your baby is exposed to direct sunlight, and be very careful because the reflection of the rays in the sand and water can burn your skin even if you are under an umbrella.
Children under 6 months should not be exposed to direct sunlight and sunscreen should not be used.
Sun protection must be done from birth and continue throughout life for the cumulative effects.
In case of detecting changes in the skin, it is recommended to perform a dermatological control for the early detection of lesions.
Prevention During the Summer
In the summer months, the sun, high temperatures, the dryness of the environment or the chlorine of the pools can affect the health of the eyes, so we must take precautions and take the appropriate protection measures.
Inflammatory processes, such as allergic or irritative conjunctivitis, increase its incidence in the hot months. Radiation is harmful to the cornea and lens, and ultraviolet rays induce aging of the skin and lens and can cause cataracts.
Chlorine from swimming pool water or salt from sea water can cause irritation, while the dryness of the environment (both natural and by the use of air conditioning) causes greater evaporation of the tear, increasing the sensation of dry eye.
To protect our eyes we must use:
- Visors or hats
- Sunscreen with UV filter
In the case of “dry eye” we must increase the blinking, consciously, and if necessary, use artificial tears, prescribed by the ophthalmologist. It is advisable to humidify the environment in case of using air conditioning.