From ensuring hydration and dressing appropriately to recognizing and responding to symptoms of heat-related illnesses, understanding preventive measures is vital ARCHANA JYOTI speaks to doctors on how to stay safe and healthy in the face of unprecedented heatwaves as predicted by the Met Department.

Pregnant Women, Be Extra Careful

By Dr Ashwani Anil Kumar Sirapanasetty

Obstetrics and Gynaecologist Surgeon

Senior Counsellor in Army Wives Welfare Association

Pregnancy is a complex phase of reproductive life. It is an everyday challenge for a mother to maintain physiological &hormonal equilibrium as pregnant women have an increased amount of blood in their body, causing them to feel hotter during pregnancy.

To handle the extra blood, the blood vessels dilate slightly, bringing blood closer to the surface of the skin. This makes you feel warmer.  being pregnant in the summer can be downright toasty and create heat intolerance.

If your body temperature reaches over 102°F for longer than 10 min, you may get dehydrated and that may cause risk to the baby, especially while in the first trimester.

Maternal exposure to heat is associated with an increased risk of preterm and early-term birth, low and decreased birth weight, stillbirth, and harmful newborn stress.

Few Tips for Summer Mumma's:

• We all get sweatier in the summer, but it can feel excessive for pregnant women. From the armpits, belly, face, neck, and thighs - sweat is an unavoidable part of being pregnant when it's hot outside. With blood volume increasing between 40%-50% during pregnancy, your metabolism is working for two, so the body sweats more as a way to cool off. Drink plenty of water to avoid dehydration and to keep you feeling comfortable, especially if the temperature is high. Avoid dressing in clothes that trap heat and use an underarm antiperspirant.
• Wear breathable fabrics so you won't sweat; this will keep you cooler and help prevent heat rash that can develop under your breasts and abdomen, a common problem for pregnant women
• Incorporate cooling food into your eating cucumbers and limes is cooling, too.
• Other foods that have cooling effects are leafy greens, broccoli, melons, and celery.
• Time your outings so you avoid being out in the hottest part of the day (11 am to 4 pm).
• Use spray bottles filled with water to cool your face and body. Place a wet washer or cooling wrap around your head and neck.
• Soak in a cool bath.

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Tips for Happy Gut

By Dr Govid K Makharia

Department of Gastroenterology and Human Nutrition, AIIMS Delhi

Summer can significantly affect your digestive system due to various factors, including the heat, changes in diet, and increased risk of foodborne illnesses. The scorching heat can put stress on your body, including your digestive system and can also lead to heat exhaustion and dehydration, which can affect the functioning of your stomach and intestines.

Warmer temperatures create favorable conditions for bacterial growth in food. Improper storage and handling of food can lead to foodborne illnesses such as food poisoning, causing symptoms like nausea, vomiting, diarrhea, and abdominal pain.

Dehydration can exacerbate digestive issues. Drink plenty of water throughout the day, especially in hot weather, to maintain hydration levels.

The summer season sees a rise in the number of dehydration cases. Thus, citizens should carry their water bottles while stepping out.

People should avoid having outside foods like panipuri or cut fruits as these can be contaminated and lead to bacterial infection.

Warmer temperatures increase the risk of bacterial growth in food.

Also, opt for lighter, easily digestible meals during hot weather. Heavy or rich foods can burden the digestive system, leading to discomfort.

High temperatures and changes in routine during the summer months can contribute to stress, which may worsen gastrointestinal conditions like irritable bowel syndrome (IBS). Incorporate stress-reducing activities into your routine, such as meditation or yoga.

If you experience severe or persistent gastrointestinal symptoms, consult a healthcare professional.

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Be a Glowing Goddess This Summer

By Dr Mohammad Junaid

MD (AY) Medicare Health Centre

While cranking up the air conditioner may seem like the obvious solution for staying cool, it's not always the most energy-efficient or budget-friendly option. Fortunately, there are plenty of alternative ways to beat the heat and stay cool during the scorching summer months.

Stay hydrated: One of the simplest and most effective ways to stay cool is to stay hydrated. As the body sweats to cool down, it loses water, leading to dehydration. Drinking plenty of water throughout the day helps replenish lost fluids and keeps the body hydrated, making it easier to tolerate the heat.

Wear light clothes: Choosing the right clothing can also make a big difference in staying cool. Lightweight, breathable fabrics like cotton help absorb sweat and allow air to circulate, keeping the body cool and comfortable.

Eat plenty of water-based fruits: Incorporating water-rich fruits and vegetables into your diet can help keep you cool from the inside out. Watermelon, cucumber, and other hydrating foods provide essential nutrients and help regulate body temperature.

Use a spritzer: For instant relief from the heat, consider using a spritzer bottle filled with cold water to mist your face and body. The sensation of cool water on the skin can provide instant relief and help lower body temperature, especially on hot and humid days.

Apply sunscreen: When spending time outdoors, it's important to protect your skin from harmful UV rays. Applying sunscreen with a high SPF, wearing a wide-brimmed hat, and using an umbrella can help reduce the risk of sunburn and heat-related illnesses.

Incorporate breathing meditation practices: This daily routine can help calm mind and reduce stress.

Lastly, don't forget to take care of your skin by moisturizing regularly with a lightweight, hydrating moisturizer.

Keep Cool with Ayurveda

By Dr RP Parashar

CMO (Ayurveda) Municipal Corporation of Delhi

Whatever your preference, summer is the season for Pitta, the heat is on and for us to flourish we need to bear in mind the choices we make to stay in balance and enjoy the summer heat.

Ritucharya (seasonal routines) is one of the fundamental principles of Ayurveda, where our dietary choices, habits, and routines should ebb and flow with the seasons.  A simple yet powerful form of medicine to maintain good health.

Understanding Pitta and Summer: Pitta is the energy of transformation, made of the elements Fire and Water. It is responsible for transforming our food, thoughts, and emotions into energy. It is our discrimination, judgments, organisation, analysis, and sharp precision.

The striking qualities of summer, the dryness from the heat, the longer days of bright sun, the sharp intensity, and the transformative nature of summer are the same qualities reflected in Pitta.  Therefore, Summer is Pitta season, where Pitta and its qualities of hot, sharp, dry, and intense, increase in nature and within us.

One of the main rules of Ayurveda is like increases, so we look at the qualities of Pitta and use the exact opposite qualities to create balance.

Signs of Heat (Pitta) Aggravation: The primary focus for summer is to keep Pitta balanced by staying cool, mellowing the intensity with relaxation, and staying grounded. Recognizing early signs of Pitta aggravation is important so you can address them quickly by reviewing your dietary and lifestyle choices.

Some common early signs of Pitta imbalance over summer are:

Skin can be red, inflamed rash, acne, and cold sores. Increased inflammation in the body or joints. Digestive issues such as acid reflux, gastric or peptic ulcers, heartburn with nausea or discomfort if missing meals, loose stools, or frequent bowel movements. An uncomfortable feeling of heat in the body, with high emotions such as increased frustration, anger, irritability, impatience, criticism, and intolerance. Eyes can become red, inflamed, or light-sensitive especially those suffering from Hay Fever. Salads are great for summer as they are cooling, best eaten for lunch as they can be hard to digest due to their raw nature, add some olive oil dressing to reduce their drying quality.