With thermometers reaching more than 40°C, sanitary measures must be taken to prevent more serious problems
Temperatures have risen again in several locations in Brazil due to a heat wave present in the country at this time. During this period, in addition to high temperatures, no rain is also expected, as it could be decrease air quality. As a result, our health ends up being put at risk and, to avoid possible complications, it is necessary to adopt specific treatments. Below, a team of experts reveals the fundamental tips for protecting yourself in these conditions. Watch!
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RISKS OF EXCESSIVE HEAT
The heat, together with the drop in air humidity, can affect the Respiratory System AND cardiovascularcontribute to asthma, allergies, cerebrovascular accidentI, heart attack, it burns and even exhaustion.
“A very high temperature leads to an excessive loss of liquids and mineral salts through the skin, increasing the risk of hydroelectrolyte disorders and dehydration. Furthermore, it causes the heart has to work much harder to pump blood to the periphery. So, the hotter it is, the harder our peripheral cells work to maintain a normal core temperature and, at 39ºC/40ºC, the brain tells the muscles to relax, triggering that feeling of weakness,” explains Dr. Deborah Berangerendocrinologist.
In this way, on hot days, cramps, Ache, edema AND feeling of heaviness in the lower limbs become more common, as does the occurrence of thrombosis and the worsening of varicose veins.
Since the skin plays a fundamental role in protecting and regulating body temperature, hot flashes can also damage it. “The inability to cool adequately during high heat events can lead to sunstroke AND deathfor example”, highlights the Dr. Cintia Guedesmember of the Brazilian Society of Dermatology.
TIPS FOR COVERING THIS HEAT WAVE
Drink lots of water
Water is essential for maintaining fluid balance in the body, regulating body temperature, and taking care of kidney function, bowel function, and skin health. During high temperatures, it becomes even more necessary especially because we sweat more AND we have a greater chance of dehydration.
“Some of the main problems that can arise due to inadequate hydration are: heat stroke, renal overload, increased heart rate and blood pressure and impaired physical and mental performance”, underlines the Dr. Marcella Garceznutritionist, director and professor of the Brazilian Association of Nutrilogy (ABRAN).
The ideal intake recommendation varies based on a number of factors. However, in general, the World Health Organization recommends that healthy adults consume at least two liters of water a day.
Do not overuse the air conditioning or fan
Turning on the air conditioning and fan can be irresistible to relieve the heat. Nonetheless, they should be used with caution. “Cooling devices exploit the reduction in humidity in the ambient air to lower the temperature. Exposure to these excessive conditions can have repercussions on our respiratory system”, warns Dr. Danilo S. Talarico, doctor of Medical and Clinical Trichology and Surgical Dermatology.
Prolonged exposure to air conditioning can also cause loss of natural oil from the skinfavoring the dryness of the skin tissue and the appearance of dermatitis.
Faced with these negative consequences, the best thing to do is to look for other solutions to calm down. ” Keep doors and windows open to favor the wind currents, avoid artificial lighting AND place some plants in the environment“, advises the professional.
Avoid sun exposure between 10am and 4pm
“Stay away from direct sun exposure between the hours of 10 a.m. and 4 p.m prevent oxidative damage and the production of enzymes that degrade collagen, inflame AND they can make skin tissue more susceptible to injury and disease“, he advises Dr. Lilian Brasileirodoctor specialized in dermatology and member of the Brazilian Society of Dermatology (SBD).
Adapt your diet
According to Dr. Marcella, food can be a great ally for increasing the body’s hydration, providing the nutrients necessary to deal with the heat and reduce discomfort. “To hydrate the body, it is clear that drinking water during the day is the most recommended measure, however, foods rich in liquids they can be of great help, like watermelon, melon, tomato and cucumber,” he explains.
Another expert tip is leave heavy foods aside, very spicy, Fat, sugary AND too salty, as they can make the body more susceptible to heat and cause indigestion. “Prefer fresh, raw ingredients, such as salads, fruit and vegetables, always ensuring they are properly sanitized, and opt for lean proteins (chicken, fish, eggs and legumes). Salads and cold dishes are great options for high temperatures ” .
Especially on hot days, coffee and alcoholic beverages should be consumed in moderation. “The most recommended thing is not to drink, but, if you do, the ideal is to alternate alcohol with at least twice as much water to reduce the damage,” says the nutritionist.
Wear light clothing
“To face this time of year with more serenity, clothing made from natural fabrics like cotton, which allows sweat absorption and easier ventilation, bring more comfort. Light colors also help accumulate less light energy which converts to heat.
But if you plan to have direct exposure to the sun, it’s ideal use sunscreen on your body AND clothing preferably with UPF (tissue protection factor) to prevent the skin from being damaged by the sun’s rays”, suggests Dr. Danilo.
Strengthen sun protection and skin care
With high temperatures, photoprotection must be doubled to avoid damage from the sun’s rays as well premature aging, the stains AND precancerous lesions. “Sunscreen should be applied in the morning and in an average amount of one teaspoon per face. To ensure the effectiveness of the product, it should be reapplied after a maximum of 4 hours,” warns Dr. Danilo.
In dry weather it can also be more difficult to keep the skin hydrated and fight the aggression of free radicals. ” Redness AND itching are symptoms of dermatitis that can occur due to excessive dryness”, explains the Dr. Mara Paula Del Nerodermatologist of the Brazilian Society of Dermatology.
Therefore, to overcome the hot period without compromising the skin barrier, other measures are essential, such as avoid hot baths AND takes time and invest in the use of moisturizing and nourishing creams.
Improve the quality of your sleep
Have you ever noticed that, on hot days, we find ourselves tossing and turning in bed without being able to sleep? This is why very high temperatures hinder adequate relaxation, since the body needs to continue working to expel heat, which speeds up the metabolism and, consequently, makes it difficult to carry out the phases of the sleep cycle. As a result, we may feel more tired during the day, have a bad mood and have problems concentrating.
To deal with the situation, a good idea is take a hot shower before going to bedas this allows the body to refresh from the inside out, helping to initiate and deepen sleep. Lightweight sheets AND do not do physical activity before going to sleep These are also precautions that make the difference in improving the quality of rest during this heat wave.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
