As summer in Kerala intensifies with soaring temperatures, it’s crucial to consider the health and well-being of the elderly. The rising heat presents unique challenges, particularly for older adults whose bodies may struggle to adapt to temperature changes. However, with thoughtful lifestyle adjustments and a nutritious diet, seniors can navigate through the hottest months with ease. Here, Dr. Nayana Raj, an Ayurvedic Physician at Punarjani Ayurvedic Clinic in Thrissur, shares practical tips for coping with the summer heat.
Health Risks in the Heat
During summer, elderly individuals face increased risks of dehydration due to diminished thirst sensations and weakened sweat gland function. Conditions like diabetes and high blood pressure, along with certain medications, can exacerbate hydration issues. Common summer-related health concerns for seniors include dehydration, blood pressure fluctuations, urinary infections, sunstroke, skin irritations, fatigue, nausea, and foodborne illnesses. It’s essential to remain vigilant and proactive during these warmer months.
Staying Hydrated
• Consistently hydrate by drinking ample water throughout the day. Aim for at least one glass every two hours, even if you do not feel thirsty. Boiled and cooled water is ideal during summer.
• Enhance your drinking water with natural ingredients such as coriander seeds, vetiver, and other herbs to improve flavor and health benefits.
• Refresh yourself with alternatives like tender coconut water, buttermilk, and homemade lemonade.
• Try to limit your intake of caffeinated beverages and steer clear of colas and sugary drinks.
Protecting Yourself from the Heat
• When venturing outside, carry an umbrella or wear a hat, and don’t forget to bring a water bottle.
• Opt for loose-fitting, breathable cotton clothing to stay comfortable in the heat.
Cooling Options
• Applying medicinal oils such as nalpamaradi coconut oil or eladi keratailam can help prevent skin issues, keeping your skin nourished and reducing tanning. Wash it off with chickpea flour or mild soap for added benefit.
• Incorporate rose water into your routine; it can be added to your bathing water or dabbed onto your face for extra hydration.
Nourishment During Summer
• Light, easily digestible meals are best suited for summer.
• Avoid consuming stale or reheated foods; limit oily and fried items. Keeping spices to a minimum is advisable too.
• Focus on including water-rich vegetables and fruits in your diet. Soups, boiled vegetables, and rice porridge are great options for nourishment and hydration.
• Incorporate fruits like watermelon, cucumbers, and bananas into your meals regularly.
Final Thoughts
• Prioritize consuming nutrient-dense foods at regular intervals.
• Aim for 6-8 hours of sleep to maintain energy levels and overall health during summer.
• Avoid intense workouts; instead, consider engaging in gentle exercises or yoga to stay active without overexerting yourself.
• Taking refreshing showers twice daily can help maintain comfort and freshness.
By taking these simple yet effective precautions, seniors can enjoy the summer months while minimizing discomfort and health risks. Staying hydrated and adjusting dietary habits are key steps to ensuring a happier and healthier summer.
