Friday, April 22, 2016

8 ways to stay healthy during a heatwave

Source Website: http://yourhealth.asiaone.com/content/8-ways-stay-healthy-during-heatwave/page/0/0
By Jean Ng, PurelyB on Tuesday, April 05, 2016


More people are falling ill and there have been reported cases of fainting on the streets in Malaysia due to the heat. Other symptoms of heat stroke include fever, cramps and seizures.
PHOTO: More people are falling ill and there have been reported cases of fainting on the streets in Malaysia due to the heat. Other symptoms of heat stroke include fever, cramps and seizures.
Photo by The Straits Times
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http://yourhealth.asiaone.com/sites/default/files/original_images/Apr2016/dehydration_st.jpg
http://yourhealth.asiaone.com/content/8-ways-stay-healthy-during-heatwave/page/0/0



More people are falling ill and there have been reported cases of fainting on the streets in Malaysia due to the heat. Other symptoms of heat stroke include fever, cramps and seizures.

Here are a few ways to keep yourself healthy during this heatwave.

1. Hydrate, hydrate, hydrate.
The average person consumes 2.7 - 3.7 litres of water from drinking and eating. However, when the heat is on, your body is bound to lose more water.

Furthermore, high humidity (greater than 60 per cent) makes sweat evaporation difficult. If you are working out in a hot and humid environment, you may lose up to 2 litres of water per hour.

You cannot "catch up" by drinking extra water later because only about 950 ml of water per hour can pass out of the stomach.

A general recommendation is to drink 700 ml of non-caffeinated fluid 2 hours before exercising. While exercising, consume 250 ml water every 20 minutes.



Hydrate, hydrate, hydrate.
PHOTO: Hydrate, hydrate, hydrate.
The average person consumes 2.7 - 3.7 litres of water from drinking and eating. However, when the heat is on, your body is bound to lose more water.
A general recommendation is to drink 700 ml of non-caffeinated fluid 2 hours before exercising. While exercising, consume 250 ml water every 20 minutes.
Picture posted by gettyimages.com
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2. Avoid sugary drinks.
It is definitely tempting to reach for that can of chilled soda or frappe, but sugar will decrease the ability of the body to absorb water.

Some guidelines on sugar content in those easy-to-grab drinks:
- Soda pop: about 10 per cent
- Fruit juices: 11 per cent to 18 per cent
- Commercial sports drinks: 5 per cent to 8 per cent

Instead, make a jug of fruit-infused water. Pick your favourite citrus or berries and add it to water. Keep a few servings chilled in the fridge and you have yourself an easy, healthy drink!

If you are on the go, the Fressko flask will be ideal for fruit infusions.



Avoid sugary drinks. Infuse your water with fruits, vegetables, or herbs.
PHOTO: Avoid sugary drinks.
Infuse your water with fruits, vegetables, or herbs.
It is definitely tempting to reach for that can of chilled soda or frappe, but sugar will decrease the ability of the body to absorb water.
Make a jug of fruit-infused water. Pick your favourite citrus or berries and add it to water. Keep a few servings chilled in the fridge and you have yourself an easy, healthy drink!
Picture posted by To Insanity & Back
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http://www.coachmmorris.com/2012/05/drink-water.html



3. Reduce your intake of caffeine and alcohol.
The diuretic nature of caffeine and alcohol increases water loss through urination. Drinks that contain alcohol and caffeine block the release of the anti-diuretic hormone that is needed for water reabsorption.

As a result, the kidneys do not reabsorb the water and instead excrete it as urine.

20 per cent of our water intake comes from what we eat. Deliciously amazing and vitamin-rich sources of water include:
- Watermelon
- Cucumbers
- Strawberries
- Broccoli
- Iceberg lettuce
- Spinach
- Other recommended foods containing 70 per cent to 90 per cent water are apples, grapes, pineapples, carrots and peaches.



Reduce your intake of caffeine and alcohol.
PHOTO: Reduce your intake of caffeine and alcohol.
The diuretic nature of caffeine and alcohol increases water loss through urination. Drinks that contain alcohol and caffeine block the release of the anti-diuretic hormone that is needed for water reabsorption.
Picture posted by healthcare-online.org
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http://www.healthcare-online.org/How-To-Lower-Diastolic-Pressure.html



4. Cut back on high intensity sports.
Do flow yoga instead of hot yoga. Try swimming instead of running.

No workout is worth dying over (yes, heat stroke can kill!). Take it easy and if you even start to feel nauseous, dizzy or have a rapid heartbeat, then quit immediately and get indoors. This is not the time to "push through."



Cut back on high intensity sports.

PHOTO: Cut back on high intensity sports.
The health benefits with each practice - you're getting a little stronger, a little leaner and a little more stress-free as you move through each flow.
Study helps lend weight to the idea that yoga can be considered an acceptable substitute for aerobic-like exercise such as walking and biking, as it seems to provide similar protective cardiovascular health benefits.

The explanation behind yoga’s superpowers probably has something to do with the stress-reduction factor, the researchers say. Unchecked stress can be a nasty beast, and managing it is a proven way to help fight back against metabolic and cardio issues.
Posted by Jenna Birch on 12 January 2015 at 11:07 AM
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http://www.self.com/wp-content/uploads/2015/01/yoga-cardio-study.jpg
http://www.self.com/flash/fitness-blog/2015/01/yoga-cardio-heart-healthy-study/



Hot yoga
PHOTO: Hot yoga
The hot yoga is characterized by a series of yoga poses which is done in a heated room. The room where you perform the exercise is preserved at a temperature of 95-100 degrees. This kind of exercise gives off a lot of perspiration during a session because you are stuck in a heated room.
Hot yoga is advantageous because it cleanses your body and gets rid of the toxins inside your body. Since is makes your body warm, the more flexible it gets.
When doing the hot yoga, you should have some accessories like your yoga mat and towel. Since you will be sweating severely, you should have something to wipe up your sweat every other time.
If you are going to practice hot yoga, you should be ready with your clothing. The clothes you should wear should be appropriate. You can wear shorts during the session.
Texts posted by Cynthia Florek on 27 July 2012, What Is Hot Yoga?, https://cynthiaflorek.wordpress.com/2012/07/27/whatishotyoga/
Picture posted by Premuža.sk
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http://www.noviny.sk/g/joga/541648


5. Boost your body's electrolytes.
Your sweat and urine contain potassium and sodium, two essential electrolytes that control the movement of water in and out of the body's cells.

While most of us already have enough sodium from our diets, you can up find potassium from bananas and nuts.

Too much sodium can draw water out of the body cells though, increasing the risk of dehydration.



Boost your body's electrolytes
 
6. Externally cool your body.
A quick way to bring the body temperature down is to have a cold shower. Keep some damp face towels in the fridge for a delightful freshening up.

Another handy method is keeping a small bottle of water that you can spritz on yourself. The water droplets act as artificial sweat and cool the body through evaporation.



Externally cool your body.
PHOTO: Externally cool your body.
A quick way to bring the body temperature down is to have a cold shower. Keep some damp face towels in the fridge for a delightful freshening up.
Picture posted by fuskator.com
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7. Know when to get help.
Look out for signs such as extremely hot to the touch skin, confusion and blurred vision. Heat exhaustion can evolve rapidly into heat stroke.

Do not delay the onset of cooling while waiting for an ambulance or you increase the risk of tissue damage and prolonged hospitalisation.

In severe cases, the victim may lapse into a coma in less than 1 hour. The longer a coma lasts, the lower the chance for survival, hence immediate attention must be administered.



Be prepared, know when to get help
PHOTO: Be prepared, know when to get help
Many patients admitted to hospital for heatstroke are athletes who spend (too) many hours out in the sun. Many victims of the heat are people unfamiliar with Singapore's humidity and temperatures.
Photo by The Straits Times
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8. Ditch the sheets.
Throw off the sheets and sleep without them. If you aren't used to sleeping uncovered, opt for thin sheets rather than quilts or or other duvets of thick material.

Listen to your body. Stay indoors when you can, and wear light, breathable clothes and a hat.

Remember that by the time you feel thirsty, you might already be dehydrated! Stay well hydrated and live healthy.



Throw off the sheets and sleep without them. If you aren't used to sleeping uncovered, opt for thin sheets rather than quilts or or other duvets of thick material.
PHOTO: Throw off the sheets and sleep without them. If you aren't used to sleeping uncovered, opt for thin sheets rather than quilts or or other duvets of thick material.
Photo by The Straits Times

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By Jean Ng, PurelyB on Tuesday, April 05, 2016



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