Stay Cool During the Heat Wave

As the heat wave looks set to continue for much of this week I thought it might be helpful to suggest a few ways to keep cool, healthy and happy as London enjoys this hot spell. Simple nutritional and lifestyle strategies can be extremely effective in keeping us cool. So instead of getting hot and bothered try some of these instead:

Cucumber and Celery

Cucumber is 90% water and has a naturally cooling effect on the body. Both cucumber and celery are high in mineral salts meaning they can help you to replace the electrolytes which the body loses during hot weather. If your electrolytes are kept in balance you are less likely to feel negative side effects from the weather, so your energy levels will remain high and you are less likely to experience headaches and the like.

Cucumber and celery are great additions to salads but an even better option is to juice them in a juice extractor. A juicing machine is a good addition to any kitchen and can be purchased relatively inexpensively (approx. £30). A good combination is to juice half a cucumber, 3 sticks of celery, 1 medium sized carrot, and 1 medium apple. Add a little bit of ice and you have a tasty drink that is packed with nutrients to boost energy and keep you hydrated.

Watermelon

Watermelon is also high in mineral salts and has naturally cooling effects on the body. Watermelon is a great base for smoothies. I like to blend 3-4 slices of watermelon with a handful of berries and some ice. I take it with me when I go to the clinic so I have a refreshing drink to hydrate in between seeing clients. Of course, just eating watermelon slices is also wonderful.

Cucumber and Mint Water

If juicing vegetables seems like too much bother than an easy option is to add a few cucumber slices to plain water. Add 2-3 grapes (cut in half) and a slice of apple and you have a cheaper option to all the flavoured water that is on the market. It is healthier for you too.

Go Orange

Foods that have a high orange pigment are good additions to your diet if you intend to spend time in the sun. Orange-coloured foods are high in beta-carotene, a nutrient which the body can use to protect your skin from sun damage. Carrots, papaya, mango, and peaches are all high in beta-carotene.

Be Light and Raw

Now is a great time to increase your intake of salads and fruits and benefit from all the wonderful antioxidants, phytonutrients, vitamins and minerals they contain. Combine a large mixed salad with some healthy protein (fish, chicken, egg, lean meat) and you have a highly nutritious meal that will boost your energy rather than weighing you down and making you feel heavy.

Heat-Reducing Breath

Here is a breathing exercise I learned from yoga. I have found it to be really effective in keeping me cool and use it often when travelling in hot countries. It is called Sitali.

To practice Sitali you need to curl your tongue as shown in the picture. You inhale through your mouth (through the curled tongue) and exhale through your nose. Try to keep the inhale and exhale approximately the same length. It can help to mentally count to keep a rhythm, with each inhale and exhale lasting for a count of 4 (or whatever is comfortable for you). I’ve found that I feel cooler after about 3 breaths but you might want to continue up to about 10 breaths. Discontinue if you feel any discomfort and return to your normal breathing.

Okay, so this probably isn’t one to practice whilst on the tube as you may get a few odd looks. But it is easy to practice whenever you have a few private moments.

Practice Gratitude

We all get a bit more short tempered when we’re feeling hot and bothered, especially when we are commuting and stuck in a traffic jam or a crowded tube. One way of stopping your stress levels increasing too high is to shift the focus of your thinking. Think of all the people you love and who love you or make a mental list of all the things you are grateful for. So rather than ending up hot under the collar in more ways than one you finish the commute feeling calm and happy.

What tips do you use to stay cool? If you have some good ideas please share them below.