If the temperatures rise steadily, the body no longer works normally. You often feel sluggish, tired and not fully productive. Sweating is a constant companion, every movement feels like a marathon run. Fatigue, listlessness and circulatory problems accompany many people through the heat. But why is the supposedly most beautiful time of the year so draining of our strength?
Heat exhaustion occurs because the body tries to avoid movement in warm temperatures as much as possible. Eventually, any activity leads to additional heating of the system. Although the circulatory system reacts to the stress caused by the heat, it usually does not react quickly enough. The result: a sudden drop in blood pressure and heat exhaustion.
At high temperatures, the body regulates body temperature by producing sweat. This in turn evaporates on the skin and thus ensures cooling. In addition, the blood vessels dilate to give off more body heat – the blood pressure drops.
A value of 60 to 100 mmHg (millimeters of mercury, the unit of measurement for blood pressure) or lower is referred to as low blood pressure: the blood collects in the dilated blood vessels of the arms and legs. One reason why legs and feet in particular often feel so heavy in the heat. In this condition, the heart has trouble pumping blood back up from the peripheral blood vessels. The result is an undersupply of blood to the brain. An acute drop in blood pressure is accompanied by circulatory problems and is reflected in headaches, dizziness, drowsiness and visual disturbances, impaired consciousness and even heat fainting.
In addition, the body loses more fluid than usual due to increased sweat production. Heavy exertion can even lead to a fluid and electrolyte deficiency, which promotes circulatory problems. The lack of fluid and electrolytes causes the blood volume in the circulatory system to decrease. In this case too, an undersupply of the brain with blood leads to heat exhaustion, which manifests itself in nausea and dizziness, headaches and pale, cool, moist skin.
In order to be able to enjoy the summer healthy, fit and full of energy, in addition to sufficient sun protection, special attention should be paid to a summer-appropriate, light diet, the right fluid intake and appropriate behavior.
In many oriental countries, where temperatures regularly rise above 40 degrees during the day, the dishes are usually spicy.
Hot spices like chili and ginger not only have anti-inflammatory, antibacterial and digestive effects, but also help the body to sweat and cool down as a result. Fruity-spicy curries or stews with warming spices are therefore not only suitable for winter, but can effectively relieve the body in summer.
Food that is difficult to digest should be avoided in summer. Especially in hot temperatures, the heat builds up in the body and puts a strain on the organism. If this person then has to muster up plenty of energy to digest a heavy meal, we feel even weaker and listless. Fresh food with plenty of fruit and vegetables can help.
Several small meals distributed throughout the day also relieve the body. This allows the body to digest food and small portions more easily. A fresh salad or a small piece of muesli in the midday heat and regular snacks such as fruit, vegetables or nuts also provide regular energy and lots of minerals that are excreted through increased sweating.
It is not for nothing that summer, along with autumn, is the time of the year with the highest harvests – bushes full of berries, fruit trees in abundance. Vegetables such as fennel, courgettes, cucumbers and carrots populate the beds along with many other types of vegetables. In general, if you eat according to the seasonal calendar, you usually provide your body with all the nutrients it needs for the respective season.
Food rich in fruit and vegetables provides the body with energy and a variety of vitamins and minerals in summer and also provides us with liquid. This is particularly important due to increased sweat production to avoid mineral deficiencies and imbalanced electrolyte levels. The following foods should be on the menu frequently in summer. They provide energy, relieve digestion and the cardiovascular system, drain water, promote blood circulation and can even protect the skin from increased UV radiation.
Many vitamins and antioxidants can activate the metabolism and thus provide new energy.
Complex carbohydrates: A study from the University of Sydney shows that a high-carbohydrate diet can promote healthy brain aging, improve brain health and even slow the onset of dementia. Whole grain bread, for example, contains numerous complex carbohydrates and fiber, keeps you full for a long time and keeps blood sugar levels stable. Muesli with quark and fresh fruit also fills you up for many hours and doesn’t put a strain on your stomach.
Watercress: No other fruit or vegetable contains more vitamins and minerals per 100 grams. According to a study in the journal Preventing Chronic Disease, an intake of just 100 calories provides all of your daily nutritional needs. Other types of vegetables reach at most around 92 percent of the daily requirement. The cruciferous plant tastes fantastic on wholemeal bread together with a delicious spread.
Blueberries: Blueberries are rich in vitamin C, potassium and zinc, folic acid and iron as well as tannins and plant dyes, which have a cell-regenerating effect and protect against cardiovascular and vascular diseases. They also keep the blood sugar level constant and can have a positive effect on digestion. The berries taste particularly delicious in yoghurt, muesli or simply on their own.
Raspberries: They contain vitamin C and iron, which promote blood formation. In addition, a clinical study by the Clinical Nutrition Research Center proves the stress-reducing and anti-inflammatory effects of red berries and the improvement in insulin messaging. This can reduce the risk of Alzheimer’s disease, slow down the aging process and ensure a constant blood sugar level.
Fruits and vegetables with a high water content provide vitamins, minerals and plenty of fluids.
Watermelon: The popular summer snack consists of 90 percent water, stimulates kidney activity and can even improve vein problems by stimulating the production of nitric oxide. This in turn causes the vessels to dilate.
Garlic: A study by the Center for Cardiovascular Pharmacology in Mainz shows that garlic strengthens blood vessels and blood flow. One to two cloves a day is recommended. The tuber gives pasta dishes, salad dressings and co. a great aroma.
Salt: Excessive sweating can lead to mineral and electrolyte imbalances. Small amounts of salt can compensate for the deficiency.
With increasing heat, intestinal activity decreases, the gastrointestinal tract is sluggish and reacts more sensitively. Foods with plenty of bitter substances, which stimulate the liver and bile and have an antispasmodic effect, can support digestion in a natural way.
Apples: The apple peel of the popular type of fruit contains a particularly large amount of pectin, which reduces the formation of uric acid and can even lower cholesterol levels. The high fiber content also stimulates digestion. Also, according to the study “An Apple a Day: Which Bacteria Do We Eat With Organic and Conventional Apples?” published in the Journal Frontiers in Microbiology, a typical apple contains more than 100 million bacteria that help the gut function support.
Plums: Known for their slightly laxative effect, plums reliably support digestion. Stone fruit is also rich in calcium, iron, magnesium, phosphate and potassium. Fresh plums also have a diuretic effect. They provide relief from constipation, hardening of the arteries and rheumatic diseases.
Endive salad: This is particularly rich in bitter substances and can be processed into a fresh, nutritious salad with a delicious dressing. It also tastes great when slightly warmed up – for example with grilled fish and potatoes.
Antioxidants, calcium, potassium, selenium and iron not only strengthen the cardiovascular system, but also the blood vessels.
Celery: The stalk vegetable contains plenty of potassium and can thus lower blood pressure. It tastes particularly good as a raw vegetable dipped in herb quark or hummus.
Peppermint: For circulatory problems, a fresh cup of peppermint tea made from a handful of leaves with 150 ml of boiling water can help. Leave for five minutes and drink slowly. The invigorating effect of menthol stimulates blood circulation and can even relieve tension headaches and migraines.
Beetroot: A glass of beetroot juice daily improves blood flow. An English study shows that drinking a liter and a half of beetroot juice lowers systolic blood pressure by about five mmHg for 24 hours. Due to the nitrates contained, which are reduced to nitrite by the saliva, the vessels dilate – blood pressure drops.
Foods rich in vitamin E and beta-carotene can make the skin more resistant to UV radiation. Carrots, cherries, kale, spinach, savoy cabbage, lamb’s lettuce, apricots, peppers, chicory, sweet potatoes, melons, tomatoes, rapeseed and sunflower oil in particular can protect the skin to a certain extent from the sun’s rays and prevent the formation of free oxygen radicals. Important: They do not completely protect against sunburn.
Microorganisms multiply particularly well on food when it is warm and can lead to gastrointestinal problems. In order to avoid food infections, you should therefore take precautions and be particularly careful with food that perishes quickly. It is helpful to avoid buying large quantities of groceries to ensure that they do not spoil. Particular care should be taken with perishables: Meat, poultry, eggs, dairy products and fish should be constantly cooled so as not to interrupt the cold chain. If possible, use cool bags or boxes when shopping and store the chilled products in the fridge and freezer immediately at home.
Dishes with raw eggs such as tiramisu or mayonnaise can spoil quickly. They should be refrigerated immediately after preparation and stored for a maximum of one day. Meat and fish should always be well cooked.
In summer we sweat more and that’s a good thing: In order for all organs to function, the body must maintain a constant temperature of 37 degrees. When our organism overheats in summer, sweat, which evaporates on the surface of the skin, cools it down again. If one neglects the fluid intake, it can quickly lead to a lack of fluids, which becomes noticeable in the form of impaired concentration, nausea, dizziness or headaches. Even cardiovascular problems can occur. If thirst becomes noticeable, it is actually already too late – because the body is already suffering from a lack of fluids.
A constant, sufficient fluid intake is therefore particularly important in summer. Up to 3 liters of water a day is a good guideline. The amount should be adjusted during physical activity. A refreshing beer at the bathing lake, on the other hand, is less recommended. Alcohol promotes fluid elimination and, like coffee, stimulates circulation. The result: we sweat even more.
Cold drinks in particular should be avoided. They put a strain on the gastrointestinal tract, since the body has to generate heat itself in order to adapt the cold drink to body temperature. Desert peoples like the Bedouins usually even drink warm tea in regular sips throughout the day. When you take in warm liquid, you start to sweat a little – the body cools down without putting a strain on the circulatory system.
Sources: cdc, pubmed, cell, uni-giessen, uni-tuebingen, uni-hannover, pmc, researchgate, gcp, wdr
