With increase in global warming, summers have become much hotter in recent years. Rising temperatures are seen with poor air quality, severe weather patterns and higher UV ray radiation. It becomes important to protect yourself and your family from the extreme heat, especially those who are living with a chronic condition.
Here is a look at certain diseases that are most affected by the summer heat and ways on how they can be better managed during summer. If any of your symptoms are not in control with these tips, please check with your physician if any medications need to be changed.
People with diabetes:
- Dehydration is a common side-effect of heat and high glucose levels. This is because increased blood sugar can cause more urine output. So remember to drink lots of water.
- Avoid caffeinated drinks because they are diuretics (substances that promote urine formation). Try sugar-free fluids like lemonade and iced tea.
- Avoid alcohol as it is a diuretic and interferes with the body’s mechanism to regulate temperature.
- Check your blood sugar levels more often during hot summer days or if you have been out in the heat.
- Overheating is a serious condition. Also applicable for those with chronic heart condition. Look out for dizziness, fainting, headaches, profuse sweating, fast heartbeats, nausea and cold/clammy skin with goose bumps. If you experience any of these symptoms, go to a cool/shady place, drink fluids like water or lemonade and call your doctor.
- If you do gardening or exercise outdoors, plan such activities either early morning or later in the evenings.
- Store your insulin in a refrigerator at 3-8oC. Insulin is very sensitive and should not be used if it has been exposed to direct sunlight, extreme hot or cold temperatures.
- If you are on an insulin pump, sweating can cause the pump adhesive on your skin to become loose. Use anti-perspirants, benzoin tincture, adhesive barrier prep wipes like Skin Tac-H or a medical liquid adhesive on the skin.
People with a thyroid condition:
- One of the symptoms of thyroid related disease is heat intolerance because your body in unable to adjust the internal thermostat. So stay cool and indoors during those hot summer days.
- If you experience symptoms of feeling flushed, hot, anxiousness, or uneasiness, make sure to get your thyroid levels tested so as to check for any fluctuations in your thyroid panel. If so, your doctor can adjust your medication dose accordingly.
- Sleeplessness and anxiety can affect the functioning of the thyroid gland. To ensure a good night’s sleep during summer, keep your bedroom cool (invest in an air cooler or air conditioner), use cotton bed sheets, have a cold shower before bedtime, keep bed sheets in the refrigerator for a few minutes to cool them, or invest in a cooling pad.
- Vitamin D deficiency has recently been shown to contribute autoimmune thyroid conditions. Summer is the best time to soak up some Vitamin from direct sunlight. The optimal time for this is sunlight between 11am to 2pm for 20-30 minutes, three times a week. Those with darker skin require more time, while those with fair skin only need 20 minutes.
- Skin and scalp can get itchy and dry during summer. So remember to stay hydrated, avoid too much sunlight and use a mild moisturizer or use oil to massage the scalp and body. Also applicable if you have an existing skin allergies.
People with a heart condition:
- Increased sweating leads to fluid loss that can put a strain on your heart and blood pressure.
- If the body is experiencing fluid loss during extreme heat condition, ongoing medications for heart such as diuretics and beta blockers can then cause body to become dehydrated. A fluid imbalance can ultimately risk chances of heart attacks, arrythmias and heart failure. Please consult your physician.
People with kidney disease:
Sweating causes lots of fluids from the body, making the kidney work harder to replenish those fluids and electrolytes. People with kidney ailments are prone to dehydration and further damage to their kidneys.
People with arthritis, gout or lupus:
- Contrary to common belief, flare-up in people with various joint illnesses are not just seen in winter. Summer heat and humidity is linked to the synovial fluid surround joint tissues leading to joint and muscle aches, making daily activities challenging.
- Dehydration is known to trigger pain and symptoms of Gout.
- To relieve stiffness, try to do your recommended exercises with plenty of breaks. Stay hydrated while exercising. Swimming and aquarobics are great summer exercises.
- Plan your outdoor exercises and activities during morning and evening hours.
- Wear loose cotton and comfortable clothes for easy movement.
- Sleep well. Lack of proper sleep and fatigue also aggravate joint issues.
People with respiratory diseases:
• Breathing is likely to be more labored during hot days.
• Poor air quality due to pollution is also likely to worsen your existing respiratory condition.
• Take your medication on time and avoid going when pollution is most dense (early mornings).
• Wear a mask whenever possible.
• Ensure that you keep inhalers in the refrigerator so that the medicine dispenses properly when used.
• Keep a watch out and learn how to manage any acute attacks, esp in asthma.
People prone to migraines:
• Brightness, excessive sunlight, heat and dehydration ate al known triggers of migraine.
• Use a hat, umbrella, sun glasses etc when going out.
• Avoid going out when sun is overhead, between noon to 4pm.
• Stay hydrated to prevent dehydration.
• Draw curtains/blinds in the house during afternoons.
• Keep your home/workplace cool with fan, coolers or air conditioning.
Here are a few simple ways on how to stay cool:
Food tips for summer:
• Eat smaller meals through the day instead of fewer, heavy meals.
• Stay hydrated! Keep a bottle of water handy at all times and sip it through the day.
• To make water more interesting, add a slice of lemon, orange, or mint to it.
• Avoid sugary drinks and instead go for lemony drinks like fresh lemonade, lemon barley, etc.
• Opt for foods that keep your digestive system cool & hydrated such as yogurt, cucumbers, melons, lettuce, celery etc. This is the best season to indulge in various fruits and salads.
• Gazpacho or cold soups made with colourful vegetables & herbs are wonderful lunch ideas.
• Wash, pre-soak & chill your mango in the fridge before consumption; this aids in easy digestion.
• Avoid fatty, fried and calorific foods that will make you feel bloated, gassy and lethargic.
• Store perishable foods like vegetables, fruits, baked goods, eggs etc. in the refrigerator as they are likely to spoil faster in the heat outside.
• Choose green tea instead of masala chai as it helps improve metabolism.
• If you like your caffeine, then try cooler variations such as iced tea and cold coffee. Watch the sugar though.
Body and Skin Care Tips:
• To prevent skin damage and burn, apply sunscreen with significant SPF when stepping out in the sun!
• Use an umbrella or a hat when walking out in the sun.
• Summer is the best time to get wet and burn calories while swimming.
• Wear sunglasses when out to avoid sun damage and dry eyes.
• To prevent heat rash, wear loose cotton clothing, shower often and apply talcum powder.
• If you go for a run or walk, try to go early morning or later in the evenings. If possible, workout indoors in a gym.
• Get a good night’s sleep because your body will get more fatigued due to the heat.
• Dandruff is usually more aggravated in the heat, so use an anti-dandruff shampoo and keep hair clean.
• Heat and sun can lead to hair damage, so avoid use of hairdryers and straighteners.
• Excessive sweating can cause bad body odour, so use talcum powder or anti-perspirants.
References:
https://www.parkwayeast.com.sg/health-plus/article/heat-and-chronic-con…
https://www.health.harvard.edu/blog/extreme-heat-staying-safe-if-you-ha…
https://thesouthfirst.com/health/heat-waves-leading-to-increase-in-kidn…
