What to eat to prevent illness on hot days?

Common diseases in hot weather

Specialist Doctor 1 Pham Thi Thanh Hang - Deputy Head of the Examination Department, People's Hospital 115, said that when the weather is hot, the body is exposed to high temperatures for a long time, which will lead to dehydration, electrolyte imbalance and thermoregulation disorders, causing heatstroke, heat shock, heat cramps, heat fatigue, body exhaustion... In this case, it is necessary to take the patient to a cool place, loosen clothes, cool with cold water, fan, rehydrate and take to the nearest emergency facility.

In addition, when the weather is hot, food can easily spoil and become contaminated with bacteria (Salmonella, E. coli, Rotavirus...) causing acute diarrhea and food poisoning. In the summer, the humid air makes it easier for mosquitoes to breed and multiply, causing dengue fever and other infectious diseases.

Skin diseases such as prickly heat and dermatitis are also quite common due to excessive sweating causing clogged sweat glands. Hot and humid environments also create conditions for bacteria and fungi to grow, causing skin fungus and folliculitis.

In addition, using air conditioning that is too cold or sudden changes in temperature can cause respiratory diseases such as sore throat, allergic rhinitis, pneumonia, bronchitis, etc.

Elderly people and people with underlying medical conditions are more susceptible to heat-related illnesses, which can increase the risk of high blood pressure, stroke, and heart attack. Heat can also affect sleep, mental health, and concentration.

People seek shelter from the scorching heat

PHOTO: LE CAM

How to supplement nutrition on hot days

According to Dr. Hang, to prevent illness on hot days, you need to pay attention to preserving food to avoid spoilage, and supplement with enough water and vitamins and minerals.

Vitamin C : When the weather is hot, our skin is exposed to more UV rays. Vitamin C is a powerful antioxidant that helps neutralize these free radicals and protect the skin from damage. Supplement foods rich in vitamin C including fruits such as oranges, kiwi, lemons, grapefruit, tomatoes, strawberries, broccoli, papaya...

Magnesium: During hot weather we tend to sweat more due to higher temperatures and increased physical activity, which can lead to electrolyte imbalances. Foods rich in magnesium include chia seeds, almonds, spinach, cashews, peanuts, soy milk, dark chocolate.

Potassium: In hot weather, we tend to lose more potassium through sweat, leading to cramps, fatigue and muscle weakness. Foods rich in potassium include beans, lentils, broccoli, avocados, bananas, and dried fruits such as raisins and apricots.

Add foods rich in vitamin C on hot days such as tomatoes, strawberries...

PHOTO: LE CAM

Zinc: During the summer months, we can be more susceptible to infections due to increased exposure to bacteria and viruses, so you need to support your immune system. Foods rich in zinc include: yogurt, cashews, nuts, whole grains, pumpkin seeds.

Protein: Seafood, eggs, dairy products, beans, nuts

Water: Drinking enough water helps regulate body temperature, prevents dehydration, supports the digestive system and healthy skin. Drink at least 8-10 glasses of water a day and consume hydrating foods such as watermelon, cucumber and citrus fruits.

"When going out, you should choose loose, light-colored, sweat-absorbent clothes. Wear a wide-brimmed hat, sunglasses and use SPF 30+ sunscreen when going out. Avoid going out from 10am to 4pm when UV rays are at their highest. If necessary, find a shady place to rest in between. Recognize early symptoms of heatstroke (dizziness, hot red skin, drowsiness) to take timely measures," Dr. Hang recommends.

Source: https://thanhnien.vn/an-uong-nhu-the-nao-de-phong-benh-ngay-nang-nong-185250328012511386.htm