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Considering that a severe heatwave is crossing the 50°C barrier in some parts of the country, it is just not enough to have cooling foods. Given that a severe heatwave can trigger inflammation and stress out the digestive system, our daily meal consumption should have a pattern of what to eat at which time of the day. Also, no-cook options are best for easing digestion.
Begin your morning with soaked basil seeds and cinnamon water: Basil seeds or sabja are known to soak water up to four times their dry or granular weight. This forms a hydrogel that helps you retain electrolytes, particularly in the morning when you are dehydrated the most. Basil seeds are full of vitamins and important minerals like calcium, magnesium, zinc and iron. One you have seed-soaked water or milk, the concoction can keep your stomach acid low, which otherwise tends to go up in extreme heat. Alternatively try cinnamon-soaked water as this spice can lower the stomach’s temperature by decreasing the amount of acid and enzymes secreted by cells. It is known to cool the body by as much as 2°C.
Keep breakfast rich in fruits: Whether as smoothies or in a bowl, have fruits with nuts and seeds to balance carbohydrate and protein. You can also have eggs with avocado on toast. Include bananas as they are rich in potassium, which helps in maintaining electrolyte balance and prevents indigestion, diarrhoea and even nausea. Go for papayas as its enzyme papain facilitates digestion and protein breakdown while its fibre prevents bloating and lends satiety with just a few cubes. Ideal when you don’t want to overload yourself or aren’t feeling hungry enough. Watermelons are electrolyte-rich, cooling and rich in fibres.
Choose whole grains, salads and cold soups for main meals: Brown rice, quinoa and barley are some examples of whole grains that provide energy continuously without causing an increase in body heat. A simple tomato cucumber salad is ideal as cucumbers contain over 95 per cent water, are rich in fibre, which aids digestion and prevents constipation. Incorporate leafy greens, such as spinach, kale and lettuce, which are high in water content and essential nutrients. They are easy to digest and can help keep the body hydrated.
Keep all your meals low-calorie, easy and light: As we all know, our bodies produce heat when they process calories. So, keeping the food low-calorie keeps the body heat down. This has been proven by a study in 2011 that showed how a low-calorie diet can lower your body temperature by almost half-a-degree. Taking small frequent meals instead of large ones throughout the day helps prevent overheating and enables better digestion.
Limit protein intake: High protein foods increase metabolic heat production, so they should not be consumed in excess. On the other hand, plant-based proteins such as beans and lentils digest more easily.
Avoid hot and fatty foods: They increase the temperature of your body and sit heavy on your stomach. Opt for steamed, boiled or raw foods.
Increase hydration frequency: Apart from coconut water, lemon water and herbal teas for electrolyte replacement, have yogurt, aloe vera juice or buttermilk. Consume foods containing mint, fennel and coriander as they can cool you down internally. During a heatwave, consuming yoghurt can help maintain a balanced gut flora, reducing the risk of stomach issues.
With these dietary adjustments, your body can deal with extreme temperatures much better.
