Watch Out for These Symptoms in the Heat

 

Heat and humidity may make you feel sick and can be dangerous, so pay attention to the signs.

You may love the feeling of the sun shining down on you or the toasty temperatures at this time of year, but it’s important to pay attention to signs that the heat is getting the best of you. Heat-related illnesses are more common than you think, especially if you have certain chronic health conditions, and can be extremely dangerous. The good news is that they are also preventable, as long as you know what to look out for and what to do if you start experiencing symptoms.

Here are common symptoms of three heat-related illnesses, as well as what to do if you notice them.

Heat Cramps

This condition most often occurs during exercise. It is typically accompanied by fatigue, thirst and heavy sweating.

Common symptoms include:

• Muscle pain or spasms during exercise

What to do if you have symptoms:

• Stop whatever activity you’re doing until cramps go away
• Move to a cool place
• Drink water or sports drinks with electrolytes

If your cramps last longer than an hour, you have heart problems or you’re on a low-sodium diet, get medical help.

Heat Exhaustion

This condition may come on suddenly or progress over time. It is most commonly due to periods of prolonged exercise or physical activity, especially if high humidity accompanies high temperatures.

Common symptoms include:

• Heavy sweating
• Cold, pale or clammy skin
• Weak, rapid pulse
• Nausea or vomiting
• Muscle cramps
• Fatigue
• Weakness
• Dizziness
• Headache
• Fainting

What to do if you have symptoms:

• Stop all activity and rest
• Move to a cool place
• Loosen clothing
• Put wet cloths on your body or take a cool bath (not too cold)
• Drink water or sports drinks with electrolytes

If your symptoms last longer than an hour or get worse, or if you are throwing up, get medical help.

Heat Stroke

Heat stroke is a medical emergency. If a person has these symptoms, call 911 right away. While waiting for emergency help, move the person to a cooler place and help lower their body temperature with cool cloths or a cool bath (not too cold), but do not give the person anything to drink.

Common symptoms include:

• High body temperature (103^oF or higher)
• Hot, red, dry or damp skin
• Fast, strong pulse
• Headache
• Dizziness
• Nausea
• Confusion
• Loss of consciousness

What to do if you or someone you're with has symptoms:

• Call 911
• Move person to a cooler place and help lower body temperatures with cool cloths or a cool bath
• Do not give the person anything to drink

The Heat and Your Heart

If you have heart disease or high blood pressure, the heat may affect you more quickly and the result of being overheated may be more serious. When temperatures and humidity are high, more blood flows to your skin to cool your body down. This can cause you to circulate twice as much blood per minute than you normally would and can make your heart beat faster.

When it’s hot out, especially if you’re sweating a lot, it can lower the amount of fluid in your body. This can lead to dehydration and can interfere with your body’s ability to cool off, which can be dangerous for anyone, especially those with heart conditions.

Be sure to drink plenty of fluids and take extra precautions when it’s hot to avoid becoming overheated. Remember that even if you used to feel fine in the heat, age, heart disease, high blood pressure and other chronic conditions may cause your body to be less tolerant of high temperatures and humidity than you used to be.

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: May 14, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

This Is Your Brain on Junk Food

 

Here are some effects ultra-processed foods may have on cravings, learning and mental health.

It probably comes as no surprise that diets high in ultra-processed foods or “junk” foods aren't great for your body. These foods, often filled with a lot of calories, fat, carbs, sugar and sodium but with limited nutritional value, can make it difficult to maintain a healthy weight. They may also raise your risk of health conditions such as high blood pressure, heart disease, type 2 diabetes and some cancers. But ultra-processed foods may affect more than just your body – they may affect your brain, too.

Recent research suggests that ultra-processed foods can act like addictive substances, much in the same way as alcohol, nicotine or drugs such as cocaine. They may also affect how we learn and remember. Additionally, it is believed that eating too much ultra-processed food may affect how we feel and may even raise our risk for mental health problems.

What are ultra-processed foods?

These are foods that typically come in boxes, bags and packages at the grocery store, such as chips, cookies, crackers, ice cream and snack bars. Even foods like breakfast cereal and yogurt are often highly processed. When these foods are made, the cellular structure of ingredients is broken down to make them easier to eat and digest quickly, which also means they hit our brain fast. Ultra-processed ingredients are designed to enhance flavor, texture and cravability and the foods are also usually high in fat and sugar, which causes us to want to keep eating them.

How do ultra-processed foods affect the brain?

It is not yet understood exactly how these foods affect brain activity and more research needs to be done on the subject. What is known is that many ultra-processed foods have a strong effect on the brain’s reward system and do so quickly. This is the part of the brain that is involved in pleasure, motivation and learning.

One study showed that after eating high-fat, high-sugar snacks for a period of eight weeks, participants had higher brain activity when they saw similar food elsewhere. So if you see a commercial or pass a box of your favorite cookies, heightened brain activity may up your cravings and make it more likely you’ll eat the food again. This may be why people feel like they’re addicted to junk food and can’t stop eating it. Or why they feel irritated or agitated when they try to cut back on eating these foods.

Other research has suggested that eating processed foods that are high in saturated fat and added sugar may reduce performance on some learning and memory tests. And according to a review of research in the journal BMJ, ultra-processed food may increase your risk of depression, anxiety and sleep problems.

So what can you do to change how ultra-processed foods affect your brain?

The answer is simple. Eat less of them. Focus your diet primarily on whole foods that come directly from nature, such as fruits, vegetables, whole grains and lean proteins, or minimally processed foods. Read labels and avoid products with ingredients that are unfamiliar or that you can’t pronounce. By reducing your consumption of ultra-processed foods, you’ll likely find that you crave them less. You’ll also be doing something good not only for your body, but for your brain as well.

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: May 9, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

10 Tips to Stay Hydrated When It’s Hot

 

As temperatures soar, your body needs more water. Here’s how to drink enough each day.

Water is one of the most essential components of our bodies, helping to regulate body temperature, lubricate joints, transport nutrients and flush out waste. We constantly lose water due to everyday bodily functions like urinating and even breathing. Water is also lost through our skin and when we sweat, which is why it’s so important to drink more when it’s hot.

How much you need to drink each day may vary, depending on factors such as your age, gender, activity level, health conditions and environmental factors. When temperatures and humidity soar, your body needs more fluids to compensate for the water you lose when you sweat.

Here are 10 tips to help you stay hydrated:

1. Start your day with water – To get a boost of energy and rev your metabolism, begin your day with a glass of water. It also gets your day off to a hydrated start.
2. Drink water before meals – Not only will this help you reach your hydration goal, but you’ll feel fuller faster and it also aids in digestion.
3. Make water your drink of choice – Although many fluids help keep you hydrated, water is the best option. It’s calorie-free and contains no sugar or artificial ingredients. Drinks with caffeine or alcohol are not hydrating. Drinking too much sugar is bad for your health and your waistline – and artificially sweetened drinks aren’t much better.
4. Flavor water for more enjoyment – Drinking water doesn’t have to be boring. You can flavor still or sparkling water with fresh fruit, like lemon slices, berries or chunks of melon. Slices of cucumbers are refreshing and a sprig of mint or basil turns your water into a fancy drink.
5. Enjoy other drinks on occasion – If you need a break from water, it’s okay to drink other fluids. Just limit the amount of sugary, caffeinated or alcoholic drinks you consume. Herbal tea or a delicious cucumber cooler offer a burst of natural flavor.
6. Use a water bottle you love – Whether your bottle measures how much you drink or it’s colorful and fun, don’t underestimate the power of a water bottle to motivate you to drink.
7. Set reminders throughout the day – Need a gentle nudge to make sure you’re drinking enough? Set reminders, alarms or notifications on your phone or another device.
8. Pay attention to thirst signals – If you feel thirsty, you’re already on your way to being dehydrated. Don’t ignore signs of thirst or confuse them with hunger, which is common.
9. Check your urine – If you’re well hydrated, your urine should be clear or light-colored. The darker it is, the more likely you need to drink more.
10. Eat hydrating foods – Many fruits and vegetables have a high water content. Some of the most hydrating include watermelon, berries, pineapple, oranges, peaches, cucumbers, lettuce, celery, tomatoes and bell peppers. Try this summer berry fruit salad for a delicious, nutritious and hydrating sweet treat.

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: May 17, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.