ISLAMABAD: As the sweltering heat and high humidity levels grip the plain areas of Pakistan, health experts are advising citizens to adopt dietary practices that can help them stay cool, hydrated, and comfortable during the scorching weather.
With the monsoon season giving way to intense heat and humidity, experts are recommending strategies to alleviate discomfort and potential health issues. Notably, heavy and oily meals are being discouraged, with nutritionists advocating for smaller, more frequent meals that are easier to digest.
Dr. Shazia Zahra, a prominent consultant dietitian and nutritionist, warns that consuming large amounts of rich foods in one sitting can overwhelm the body’s digestive system, leading to increased heat generation.
Dr. Zahra emphasizes, “Eating at short intervals with small portions is key. This approach optimizes digestion, keeping issues like acidity, indigestion, and acid reflux at bay.” To counter the adverse effects of humidity, she also recommends incorporating high-water-content foods into daily diets. Cucumber, tomatoes, zucchini, apples, watermelon, spinach, melon, kale, strawberries, carrots, and pineapples are excellent choices for staying hydrated and refreshed.
Diet Plan for Humid Weather
In addition to adjusting meal patterns, Dr. Zahra suggests including yogurt and sprouts in the diet plan. These foods not only provide essential nutrients but are also known for their delicious and fulfilling properties. “Choosing the right foods can make a significant difference in how you feel during hot and humid weather,” she explains. Processed foods, typically low in water content and harder to digest, should be limited or avoided altogether.
Hydration is a key factor in combating the effects of heat and humidity. However, experts caution against excessive water consumption, as overhydration can lead to a potentially dangerous condition known as ‘hyponatraemia,’ where sodium levels become dangerously low. A simple indicator of proper hydration is the color of urine—pale yellow indicates adequate hydration, while darker shades suggest dehydration.
To beat the heat and stay healthy, Dr. Zahra suggests adopting these dietary practices while also making use of ventilation and air conditioning. “By limiting oily and fried foods, incorporating high-water-content fruits and vegetables, and maintaining a balanced diet, individuals can enjoy a more comfortable and refreshing summer,” she concludes. As mangoes abound during this season, Dr. Zahra recommends exploring a variety of mango-based desserts and fruit salads as healthier alternatives to calorie-dense treats.
