Combat hot weather....Heee Ya!!

Everyone has been complaining about the weather these days. The dry spell came during the Chinese New Year holidays and practically stayed on till now. This has affected many people and the first to go is always your health.

Coughs, sore throats and infections are common and with the weather condition not abating anytime soon or even unpredictable at times, I have compiled a few tips for all of you to follow and hopefully remain healthy throughout ….

1. Drink loads
Drink at least 2 Liters of water daily. As you tend to perspire more under all that heat, replenishing bodily fluid is of utmost importance to avoid dehydration. Since 70% of the body is made up of water, not drinking enough may lead to malfunctioning of the body system, including immune health. Go for fresh fruit juices, plain water or isotonic drinks. Avoid teas, coffees, alcohol and carbonated drinks as they can promote urination and ultimately, loss of water.

2. Eat better
If you have the intention of planning and eating better for 2010, this is the time to do so. Opt for more fruits and vegetables as they contain more immuno-boosting vitamins and minerals that may help to give your body a boost. Chuck away your fetish for sweets and fast foods. They are usually laden with both sugar and fats that you can do without (or less). Take less refined carbo (e.g cakes, biscuits, chocolates, wafers, white bread, white rice and noodles) and choose complex carbo instead (e.g whole-grain buns and bread, rice crackers, vegetables and fruits). Go for lean meat, eggs, fish and poultry as your protein source but trim off the fats. Method of cooking is also important as vegetable curry with santan and fried chicken will not sit well with the nutritionists.

3. Stay indoors
Hard as it seems for outdoorsy type like me, you can’t help it but to stay indoors when it is scorching hot out there. If you must, wear skincare cream with SPF protection of at least 50. Bring an umbrella and wear a cap or hat to protect your skin from getting sunburned. Sunburn skin damage leads to premature ageing and pigmentation. Excessive exposure to the sun may also increase your risk of skin cancer.

4. Do light exercise
You can still enjoy your weekly exercise regime, but do so during the morning sun (6am to 10am) or at dawn (5 pm to 7pm). Afternoon sun is the most hazardous to health. If possible, go for indoor sports such as futsal, badminton, yoga and gym instead.

5. Clothing
Wear light breathable clothing. Tight leather wear will promote perspiration and too-tight pants may increase the risk of urogenital infections in women (urinary and sexual organs such as bladder and vagina). Men are not spared either as sweat + bacteria = bad BO

6. Take more showers
Frequent showers cool the body and reduce embarrassing problems such as BO. You are also advised to take more baths if you have skin disorders such as acne or eczema as sweat may promote bacterial infections of the skin and aggravate your skin condition.

7. Supplements
This is an option really. But people who take supplements on a regular basis are better able to ward off infections compared to those who are not. Supportive nutrients are vitamin C, antioxidants, vitamin Bs and certain herbs such as garlic and Echinacea.
These promote immune health and help fight diseases of the respiratory tract or even speed up recovery.

8. Sleep well
Adequate sleep of 7 to 8 hours is advised. Night sleep is where the body rests and repairs itself from the day’s stresses and onslaughts. Lack of sleep can lead to fatigue, mood swings and sickness.

9. Manage your stress
Breathe in, breathe out………take a few deep breaths. When work is piling up, demanding and unreasonable tasks and favours can take their toll on your body. When you are not at work, do the things you enjoy most such as reading, cooking or listening to the music to relieve stress and anxiety. Try not to bring work home and switch off your cell phones (unless you are into sales). Your mind needs to ‘switch off’ to focus on more relaxing things and your body needs to unwind for the next-day battle.

10. Plant a plant
Save our planet! One of the reasons why the weather is as such is because of global warming. We are directly doing this to ourselves (modernisation and development). If you have a garden, go plant some trees, if you live in an apartment, you can have smaller shrubs and flowering plants at your balcony. Plants release oxygen and cool the air surrounding us (when the sun is up). Recycles, reuse and reduce wastes such as plastic and bio-non degradable substances. A friend of mine uses all his wine bottles as drinking water containers. Another friend simply refuses to take plastic bags from the cashier when buying groceries. I applaud their effort as all tiny steps can add up to gargantuan results to make our mother earth a better place to live in.