Summer is coming and with it comes the perfect weather to enjoy, take a dip in the pool or the sea and enjoy the heat! But the season also brings some challenges, such as the need to take care of your health during the summer . After all, it is important to keep your immunity strong to enjoy all of this.
How to stay well even with the air conditioning on and off in the heat? How to avoid problems with the sun and what is the worst time to sunbathe? How to do physical activity without suffering from high temperatures?
Well, this content will help you learn how to take care of your health in the summer and much more! We have gathered the best tips so that you can live the season with lots of energy and disposition.
7 essential health care tips for summer
That’s right, folks, summer is wonderful, but it also poses some “threats” to your immune system and overall health. That’s right, you didn’t read that wrong. It’s not just the cold that can harm your body’s defenses. See below what you can do to take care of yourself, avoid troubles and enjoy the best of the season with a strengthened immune system.
1. Beware of thermal shock with air conditioning
Do you understand how we come and go into buildings with air conditioning on hot summer days that we just discussed at the start? If the air conditioning is set too low and it is too warm outside, you will have thermal shock, which is when your body goes through a sudden temperature change.
The reversal of the temperature of the air being inhaled has the potential to dehydrate the mucous membranes that line the airways, and this increases the likelihood of infections. Additionally, it is worth noting that our bodies are not designed to adapt to sudden changes in temperature at all times. Hence, alternating between extremely hot and extremely cold conditions is detrimental.
But you don’t need to suffer from the heat and retire your air conditioning. The device can be used, however, you need to understand what the ideal temperature for the air conditioning is .
It should be at a temperature just a little lower than the outside temperature. Is it 35°C outside? There is no need to turn on the air conditioning at 17°C. The device operating at around 24°C will already cool down well and will not have such an impact on temperature changes. 1 Also, turn off the device a little before leaving the room, so that the body can already balance itself, which reduces the chances of thermal shock.
2. Beware of intense heat
Exposure to intense heat can impact our defenses to the point of impairing the body’s response to viruses and bacteria. The result? The person may become ill more easily.
Also on very hot days we can experience what is called “ heat stress ”. In this situation, we have more difficulty regulating our body temperature and this can impact the functioning of several organs.
3. Choose the right time to sunbathe
But you don’t have to miss out on enjoying a beautiful sunny day in the summer. The secret – for immunity and overall health – is choosing the right time.
So when should you avoid the beach and the pool? What is the worst time to sunbathe? The worst time to sunbathe is in the middle of the day , when the sun is at its strongest. So, if possible, take advantage of the sun before 10am and after 4pm , when the sun is still milder.
Even so, remember to protect your skin, okay? Use sunscreen, hats and sunglasses. If you are wearing clothes, walking on a sunny day, for example, choose lightweight fabrics that do not retain too much heat.
4. Hydration in summer is more than essential
Here we are not just talking about the immune system, but the body as a whole. Our body needs fluids to stay at the ideal temperature and function well. It is also necessary to consume more fluids and nutrient-rich foods to help compensate for the loss of water and mineral salts resulting from perspiration.
On the other side of this story, know that dehydration brings a series of problems, from headaches to making you more susceptible to diseases.
The suggestion for staying hydrated in the summer (and during hot, dry weather) is to increase your intake of water or natural fruit juices, without added sugar, even if you are not thirsty. It is also recommended to avoid drinking alcoholic beverages.
5. Food in summer: know what to eat in the heat
We’ve talked about drinks, now let’s talk about food. Yes, taking care of your health in the summer includes thinking about what to put on your plate!
In the summer, also give preference to foods that hydrate and help protect the skin against the damage that the sun can cause, such as those rich in vitamin A , B vitamins , vitamin C, lutein and lycopene.
This list of summer foods includes fresh fruits such as mango, papaya, lemon, orange, peach, strawberry, pineapple, grape, guava, as well as vegetables such as carrots, pumpkin, red pepper, tomato, broccoli, spinach, kale and, of course, eggs and oilseeds.
Another tip for keeping your immune system strong is to include sources of good fats in your diet , such as olive oil or omega-3, which is found in salmon or chia, for example. These fats can improve the body’s immune response to invading microorganisms by reducing inflammation.
6. Take care of your intestinal health
Hotter periods can affect intestinal permeability and function (nutrient absorption), thus increasing the risk of infections. In view of this, continuing with summer health care and taking advantage of the topic of immunity, it is worth paying closer attention to intestinal health.
7. Know how to practice physical activities in the heat
To close our list of health and immunity care in the summer, one more important point: exercise. Practicing moderate physical activity is a great ally in making the immune system stronger. On hotter days, however, it is necessary to be careful so that your friend does not become your enemy.
Remember the heat stress we mentioned in the topic about intense heat and immunity? Here it is again! Depending on the weather conditions, it can reduce/impair exercise capacity by up to 25%.
And there’s more! When it’s very hot, we end up gaining heat through our skin and our body has to work harder to regulate its temperature.
According to the text, the blood takes heat from the “hot” muscle and carries it to the skin, where the blood vessels dilate to facilitate the release of heat. This response, however, is almost always insufficient, so the body activates the sweat production mechanism. And with the evaporation of sweat, excess body heat is released.
The body is wise and tries to find a way, but it suffers from the effects of heat. Even if the temperature increases by 1°C or 2°C, the consequences are already noticeable: the heart accelerates and fatigue sets in. If the temperature increases even more, headaches, nausea, cramps, dizziness and even fainting can occur.
In short, be careful when exercising in the heat. Follow these tips:
- choose the appropriate times , avoiding, of course, the worst times to sunbathe (between 10 am and 4 pm);
- look for shaded and ventilated places. Try not to exercise on asphalt, for example;
- respect your rest time and take periodic breaks. Also take it easy and get used to the sun;
- stay hydrated before, during and after exercise;
- wear light, bright clothing that encourages perspiration;
- use common sense. If you feel any problem or discomfort, stop the physical activity. 8 Exercise under the guidance of a professional to avoid problems.