Surviving the Heat : Effects of High Temperature on Health

 

 

Introduction:

Hot weather / external environmental heat has significant impact on our health in the form of conditions like heat exhaustion, heatstroke, affect mental health, increasing irritability and difficulties with concentration. However, prolonged exposure to high heat conditions can strain the cardiovascular system, potentially increasing the risk of heart attacks, diabetes, asthma and strokes. 

 

Key facts about effects of heat stress as per World Health Organization (WHO) from 2000 – 2021 published on 28 May 2024 :

·     Heat is an important environmental and occupational health hazard. Heat stress is the leading cause of weather-related deaths and can exacerbate underlying illnesses including cardiovascular disease, diabetes, mental health, asthma, and can increase the risk of accidents and transmission of some infectious diseases.

·  The number of people exposed to extreme heat is growing exponentially due to climate change in all world regions. Heat-related mortality for people over 65 years of age increased by approximately 85% between 2000–2004 and 2017–2021 (1). 

·  Between 2000–2019 studies show approximately 489 000 heat-related deaths occur each year, with 45% of these in Asia and 36% in Europe (2). In Europe alone in the summer of 2022, an estimated 61 672 heat-related excess deaths occurred (3). High intensity heatwave events can bring high acute mortality; in 2003, 70 000 people in Europe died as a result of the June–August event. In 2010, 56 000 excess deaths occurred during a 44–day heatwave in the Russian Federation.

 

How heat impacts our health:

v         Heat stored in the human body is determined by a combination of factors as below:

v         Inability to eliminate internally generated heat from metabolic processes due to environmental heat stress (for example, high temperature, high humidity, low wind, high thermal radiation),

v        Types of clothing creating a barrier to heat loss

v        External heat gain from the environment.

v        Due to body’s inability to regulate internal temperature and eliminate heat gain, there is strain in our body as it tries to cool. As a result the heart and kidneys are stressed leading to health risks from chronic conditions (cardiovascular, mental, respiratory and diabetes related conditions) and cause acute kidney injury.

v        The scale and nature of the health impacts of heat depend on the timing, intensity and duration of a heat event.

 

Affected Population:  

Many populations in tropical and subtropical climates are chronically exposed to high temperatures. In mid to high latitudes, population exposure excess heat is seasonal.

Outdoor and manual workers, athletes and civil protection employees

Urban and rural people due to low quality of building material

Children playing outdoor in summers

 

Precautions to avoid heat stress:

Prime step:

• Avoid going outside and doing strenuous activity during the hottest time of day.
• Stay in the shade.
• Spend 2–3 hours during the day in a cool place.
• Stay informed about official heat warnings.

Keep your body cool and hydrated

• Use light and loose-fitting clothing and bed linens.
• Take cool showers or baths.
• Wet your skin using a damp cloth, spray, or wet light clothing.
• Drink water regularly.

Protect infants and children

• Never leave children in sun for  any amount of time
• Avoid direct exposure to the sun during peak hours, seeking shade or staying indoors instead. Shade can reduce how hot you feel by more than 10 °C.
• Dress children in lightweight, loose-fitting clothing that covers their skin, and use wide-brimmed hats, sunglasses and sunscreen to protect them from the sun’s rays.

Use Sunscreen

• Apply a broad-spectrum sunscreen (SPF 30+) 20 minutes before going outdoors.

Plan Outdoor Activities Wisely

• Avoid strenuous work or exercise during peak heat hours (11 a.m. to 4 p.m.).
• Try to schedule activities early in the morning or late in the evening.

• Take frequent breaks in shaded or air-conditioned areas.

Eat Light

• Heavy meals generate more body heat. Stick to light, cool meals rich in water content—like fruits, salads, and yogurt.

       

         Nature’s way to avoid heat stress:

Nature has given us the perfect solution through Ayurvedic wisdom—a time-tested guide that helps balance our internal energies, especially during extreme hot weather to prevent heat stress and keep the body cool, hydrated, and energized.

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Top Natural Food Items to Beat the Heat as per Ayurveda

1. Coconut Water

Coconut water is a natural electrolyte-rich drink that instantly cools the body and prevents dehydration. It supports kidney function during hot days.

Coconut water should be consumed especially mid-morning or afternoon.

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2. Amla (Indian Gooseberry) Rich in vitamin C

Amla is rich in vitamin C and antioxidants. It detoxifies the liver, reduces body heat, and boosts immunity. Amla can be consumed in any form (Raw, dried, sweetened, as juice or in chyawanprash form.

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3. Buttermilk (Chaas): Ayurvedic drink for summer

Buttermilk is prepared by churning the curd and water. It is cooling, helps in digestion and also replenishes gut flora. It helps reduce acidity and keeps the body hydrated. Roasted cumin powder and mint can be added for more cooling effects.

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4. Fennel Seeds (Saunf)

Fennel seeds are cooling in nature. If we drink the strained water of overnight soaked fennel, it help in eliminating body heat, improves digestion and calms our mind. This water is also good for oral health.

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5. Watermelon and Musk Melon

These water-rich fruits are packed with hydration and natural sugars that provide energy without increasing heat. They’re light on digestion.

Note: Never mix these fruits with dairy or heavy foods.

 

6. Aloe Vera Juice

Aloe vera juice is excellent for heat relief. It cools the liver, supports digestion, and helps with skin eruptions due to heat. Best time to have aloe vera juice is early morning.

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7. Cucumber

Cucumber has a high water content and cooling nature. It is excellent for hydration and digestion. For making it more effective, you can consume cucumber as a salad after mixing with mint leaves and lemon juice.

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8. Mint Leaves (Pudina)
Mint has powerful cooling properties against heat stress. It is also beneficial in calming the digestive tract and prevent headaches due to heat stroke. Best way to use mint is to use in buttermilk, lemon water, or make herbal tea.

9. Sattu (Roasted Bengal Gram Flour) : Sattu is a natural energy drink and traditional superfood. It is full of protein and also cooling agent. Sattu is also Ideal for people with high physical activity in summers.

Usage instruction: Mix sattu powder with water, lemon juice, rock salt, and a pinch of roasted cumin for maximum benefits in summers.

 10. Bael (Wood Apple)

Bael fruit often known as ayurvedic fruit for digestion is highly recommended for managing heat-induced digestive disorders. It acts as a natural coolant and prevents diarrhea.

Usage instruction: Bael juice should be taken with a touch of jaggery and cardamom.

 

11.  Tragacanth Gum also known as Gond Katira in Hindi is natural resin derived from the sap of the Astragalus gummifer plant. Gond Katira is known for its cooling properties and is often used in summer drinks and desserts. This herb has been used since times immemorial in Ayurvedic medicine  

Gond Katira Nutrition

Nutritional Value Per 100-gram Gond Katira:

• Calories 70
• Total Fat 0 g
• Carbohydrates 35 g
• Fibre 30 g
• Protein 5 g
• Sodium 0-9 mg

Potential Health Benefits Of Gond Katira

Keep The Body Cool /Prevent Heat Strokes

Promotes Liver Health by clearing toxins from the blood and enhancing liver functioning

Supports Digestion by acting as as a natural remedy for several gut-related problems like constipation and diarrhoea. In addition, it is also helpful for stimulating intestinal movements in the system.

Gond Katira strengthens Immune System as it is a storehouse of antioxidants and anti-inflammatory compounds It also aids in nerve cell recovery and regeneration and keeps flu, colds, coughs, and infections under control.

Gond Katira works as a natural supplement that promotes weight loss and helps you lose extra kilos.

Glowing Skin: Gond Katira is a natural laxative and prebiotic. When added as part of a healthy diet regimen, it is immensely valuable for the skin.

Gond Katira has many benefits but for maximum benefits, it should be usedas:

1.      Only 2-3 crystals for three times in a week.

2.    Not recommended for pregnant ladies.

 

12.  Triphala: An Ayurvedic herbal formulation is a combination of three fruits: Amalaki (Indian gooseberry), Bibhitaki, and Haritaki is excellent for cooling the body during summer months. It also has strong detoxifying properties, helping to cleanse the body and reduce excess heat, thus supporting overall health during the summer.

Conclusion:

Heat is more than just discomfort—it’s a real health hazard that demands respect and preventive action. Nature has provided us with simple yet powerful remedies to manage heat stress. By incorporating Ayurvedic natural food items into your daily routine, you can protect your body from the adverse effects of heat, restore balance, and stay refreshed throughout the summer season.

Embrace Ayurveda—Stay Cool Naturally!

 

Note: Comment the natural foods available in your area for visibility to all people for maximum benefits