Food Recommendations during Heatwave in Pakistan
In order to mitigate the pain and health risks connected with the hot summer weather, it is imperative to modify eating habits and employ particular nutrition strategies as Pakistan faces significant heat waves with temperatures surpassing 50°C in certain locations. It is advised to include the following items in your diet during a heatwave to stay properly hydrated and cool: cucumbers, dark leafy greens, melons, coconut water, tomatoes, celery, iceberg lettuce, zucchini, cabbage, turai (pointed gourd), and chillies. These meals are high in water content and have certain minerals that support healthy hydration.
It’s interesting to note that include chillies in your diet might raise your body’s core temperature and blood circulation, which aids in cooling down. Eggs are a healthy dietary option as well. During a heatwave, having eggs for evening rather than breakfast might assist enhance the quality of your sleep. Tryptophan, an amino acid abundant in eggs, aids in the synthesis of melatonin, the hormone associated with sleep. Chewing on cumin seeds (zeera) and fennel seeds (sauf) can help relieve indigestion and bloating and have a cooling effect after meals.
Foods that can worsen the impact of the heat and be harmful to health should be avoided during a heatwave: Dried fruits, processed meals (like chips and candies), ice cream or ice lollies, and caffeine-containing beverages (like tea and coffee). These foods can exacerbate the effects of heatwaves and have a tendency to be dehydrating.
It is also strongly advised to use pink Himalayan salt or sea salt in place of iodized table salt. Because iodized table salt is heavily processed, it can cause the body to lose electrolytes, which can lead to bloating. On the other hand, premium salts, such as sea salt or pink Himalayan salt, help lessen bloating and restore minerals lost during the heat wave. A heatwave should restrict the following foods since they can worsen the effects of the heat and be harmful:
During a heatwave, it’s imperative to stay hydrated. Try to consume eight glasses of water or more if you are exercising or perspiring excessively throughout the day. Alcohol and sugary drinks should be avoided as they can dehydrate you. If you think plain water is boring, you could try flavoring it with slices of cucumber, lemon, or lime. To enhance your fluid consumption, you can also include foods high in water, such as cucumber, tomatoes, and watermelon, in your meals.
Eating smaller, more frequent meals throughout the day is recommended during a heatwave. Large, heavy meals can be uncomfortable and difficult to digest, which can make you feel lethargic. When the weather is cooler in the evening, try to have your big meal then. Eat light right before bed to avoid eating heavy, spicy or fried foods that can interfere with your sleep.
Author Details:
Muhammad Bahadur Ali
M.Sc. (Hons.) Food Science and Technology
Silver Medalist
Quality Assurance Lead
Hoor Oil Industries Pvt. Ltd. Multan
+923076538605
