The months swiftly passed and summertime officially started last March 18 as declared by PAGASA. Summer is a time of simple pleasures and exciting times of the year. It is a time to release the stress from school and spend vacation away from work. While doing so, let’s not forget to guard our nutrition and health status. Here are some health and nutrition tips to guide you enjoy your summertime safely.
1. Drink plenty of water to prevent dehydration. Avoid drinking coffee, tea, liquor, and soft drinks as they reduce water from the body.
2. Eat more fruits and vegetables. These have natural water, variety of nutrients and electrolytes that will help replenish the body’s fluids.
3. When spending vacations with outdoor activities like swimming in the beach and mountain hiking, get equipped with sunblock, shades, hats with wider brim, umbrella and other materials that will protect you from the heat of the sun.
4. Exercise early in the morning or late in the afternoon. Avoid too much exposure under the sun from 10AM to 3PM as this is the time when the sunlight is strongest to prevent heat stroke. Use comfortable clothes that allow you to move freely.
5. Give only breastmilk for infants less than 6 months old to prevent dehydration of the baby.
6. Give micronutrient supplements to children less than 5 years old to prevent deficiencies. These are free and accessible in nearest health center.
7. Pack and eat complete nutritious foods to power-up your summer activities. Do not skip breakfast. Remember to use the Pinggang Pinoy as guide in preparing your meals.
8. Bring foods that are not easily spoiled. If refrigeration is needed, seal in plastic bags and put in a cooler.
9. Consume immediately take-out foods. Foods easily get spoiled when exposed to heat for more than 2 hours.
10. Always wash hands with soap and water before and after eating, after preparing foods as well as after using the toilet.
This season, beat the summer heat and stay nutri-fit! (Sources: TUBIG PA MORE Advocacy and DOH Health Beat)