Foods to Avoid During a Heat Wave - Relief on a Hot Day
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| Heat Wave |
Preface
One
of the most notorious consequences of human-caused climate change being
observed nowadays is a significant rise in both frequency and intensity of
heat waves.
Climate
data has clearly shown that summer’s duration has increased, at the expense of
shrinking winter. Record-breaking maximum temperatures are being recorded
across the world.
Places
known for very mild summer are experiencing scorching hot days in summer almost
every year. And winter is also getting warmer, on average.
The
effects of global warming are more prominent in large cities than surrounding
rural and less urbanized areas because of the additional effects of urban heat
island.
Until
we take some solid initiatives worldwide to curb this ongoing rapid heating in
our atmosphere, this problem will get worse in future.
So,
heat waves are inevitable now. But I have some free-of-cost yet useful tips for
you, which are both scientific and experimented by me in my personal life as
well.
In
my city, recently, summer stays much longer (over 1 month) than the previous
century. Temperatures have also risen, and humidity sometimes reaches an unbearable level.
But
no matter how much hot it gets, I stick to a few minor changes in my diet
during heat waves.
And
believe me, while many other people don’t come out of their air-conditioned
rooms because the outdoor heat feels insufferable to them, I go out and do my
normal activities with very little discomfort and sweating.
So,
I’m going to share these tricks with you. I’m sure these will be beneficial for
you.
First,
let’s understand an important concept: the thermic effect of food (also called
dietary induced thermogenesis).
Thermic Effect of Food
I
have made this concept very easy for you to understand below:
Suppose
you have just woken up. Your body was in rest throughout the night. But you
were still alive. Your body had to spend some energy (heat) to keep you alive
by keeping your heart pumping the blood, maintaining your core temperature, etc.,
while you were sleeping. This much amount of energy is called resting metabolic
rate.
But
after getting up, you become active and your body must produce more heat to
energize your brain, muscles, and other organs, resulting in some increase in
the core temperature. All this heat comes from the food you eat, which is
measured by the calories it provides.
However,
your body needs some energy to process your food as well, which, of course,
comes from your previous meal or stored energy resources (like fat) available
in your body. This energy drives the processes of digestion and absorption of
the food, as well as the conversion of calories from the food into heat through
chemical processes. This energy is called the thermic effect of food.
Different
foods have different magnitudes of the thermic effect, which depends on the
amount and the type of macronutrients the food contains and how easy it is for
the body to ‘process’ that food.
According
to the American Journal of Clinical Nutrition, the thermic effect of food lasts
more than 5 hours after meal consumption.
Depending
on its thermic effect, our body temperature rises after a meal, especially a
calorie-dense or a main meal. As a result, we feel warmer, and even very hot if
the thermic effect of that food is very high and the weather is also hot.
It
follows that consuming foods with a very strong thermic effect makes you feel
hotter on a hot day and muggier if it’s also humid. Therefore, reduce your
consumption of such foods during heat waves, especially afternoon.
Among
all sources of energy for humans, i.e., macronutrients, protein has the
strongest thermic effect, which is about 25-30% of the calories it provides. It
is followed by carbohydrates at 5-15%. Fat has the weakest thermic effect, less
than 5% of the calories.
Food Choice During a Heat Wave
The
thermic effect of different food groups like meat, veggies, etc., is discussed
below:
Meat
All
types of meat, including white meat and eggs, are high in protein. Therefore,
these foods have a very high magnitude of the thermic effect.
This
is the cause of a well-known condition called meat sweats. The body’s core
temperature rises so much that it must produce sweat to keep the body’s
temperature in check.
This
explains why meat consumption is very high in cold places than hot ones.
Take
the example of the Subcontinent. People living in the northern mountainous
region of Kashmir consume more meat in winter, as the weather is very frigid
there during that time. There is a special meat-based Kashmiri dish called
hareesa, very popular in the cold months. But people from relatively southern
parts prefer veggies to meat, as weather is generally warmer there year-round.
It
does not mean that you should completely avoid meat and eggs in summer.
No
meat/egg for 2-3 months can increase your risk of malnutrition, especially
protein and vitamin B-12 deficiency, if you depend on meat for these nutrients.
Instead
consume less meat in summer or during a heat wave. And consume meat before noon.
Both your body temperature and ambient temperature are lower in the morning and
the latter half of the night.
Another
way to negate the strong thermic effect of meat is to have a cold drink with your
meaty meal. 100% fruit/vegetable juices, soda water, milkshakes, sharbat, lemon
water, etc., all have a cooling effect in the body, especially if refrigerated.
Also
drink more water between meals to stay cool in case you consume more meat.
As
an additional benefit, consuming very less (or better no) meat in the evening can
promote good sleep by keeping your internal temperature from rising, as high
body heat disrupts sleep and makes you wake up at night feeling hot.
Fats and Oils
Don’t
let the low thermic effect of fat deceive you.
Although
fat has significantly weaker thermic effect than protein, fat provides more
than double the calories provided by protein.
As
a result, the thermic effect or the heat needed by the body to process these
calories can go higher than what you might think.
So,
eating calorie-loaded fatty foods, like deep-fried foods and oily curries, can
easily ruin your day by making you very uncomfortable, tired, and longing for
water frequently. It’s better to avoid such meals during hot weather.
Vegetables
Vegetables
generally have fewer calories and more water content, which can be helpful
during excessive heat.
Vegetables
like cucumbers, carrots, and cabbage and fruits like apples, oranges, and
watermelons are packed with water and fiber, which can keep you hydrated for
more time and help you beat the heat wave.
Spinach
is one of the healthiest foods in the world, but it is high in protein, so it
should be eaten with caution. Enjoy that creamy spinach soup in the fall
season!
Spicy Food
While
spicy food is very delicious and irresistible, it’s better to limit the amount
of pepper in your food if you want to keep your core cool in summer.
Capsaicin
is the main component of chilli peppers, which produces that burning sensation.
Capsaicin is known to be a very thermogenic substance, which makes the body
generate huge amount of heat.
Therefore,
to manage heat in a better way at the peak of summer, avoid spicy foods and
drinks, and go for light meals and cooling drinks.
Drinks
Caffeine-based
drinks, particularly tea and coffee, are very soothing for the body, and offer
tons of benefits, like improved alertness and cognitive skills.
But
it also results in increased body heat and core temperature, which is a
completely normal reaction of the body to caffeine. Hence, such drinks should be
enjoyed in moderation during summer.
A
cup of coffee or tea in your breakfast is ok, but too much of it can make the
hot air feel hotter.
And
among these drinks, the amount of caffeine varies. For example, a cup of coffee
contains about 95 mg of caffeine, which is 2 times higher than the same serving
of black tea (45 mg).
Hot
chocolate has much less caffeine than both tea and coffee.
So,
prefer tea to coffee if caffeine is like oxygen and water for you.
Alcohol
is also very thermogenic, which is about 15% of the total calories, more than
that of fat. Alcohol should not be consumed if you are feeling hot, as it can
worsen the feeling of heat.
Salt
Salt
causes retention of water in the body’s tissues, leading to less water being
available to meet the body’s water demand.
As
your water requirement soars in summer, cut down on salt in your food during
that period. In this way, you can manage both heat and thirst in a more
effective manner.
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