As the outdoor temperatures steadily increase, I thought it would be a good time to discuss heat-related illnesses. This can include heat injury, heat exhaustion, and even life-threatening heat stroke. The first signs that we want to pay attention to in heat exhaustion involve fatigue, cramping, nausea, vomiting, and headache. If the condition is not treated then it can lead to heat stroke, with further symptoms of high body temperature of 104F, altered mental state, flushed skin, rapid breathing, racing heart, and even fainting or seizures. While this condition can affect both young and old alike, it is usually brought on with less exertion in older adults. Classic heat stroke is the term that is used for individuals with chronic medical conditions or those more advanced age. Exertional heat stroke occurs in otherwise healthy individuals that engage in strenuous outdoor activities in hot weather.
Today, we will focus on classic heat stroke. While there is no specific age that has been designated as “advanced age” or “elderly”, each individual needs to pay attention to their own health conditions and how they respond to hot weather.
Tips to help you prevent injury from overheating include:
1. Allow your body to cool properly by wearing lightweight, loose-fitting clothes
2. Protect yourself from the sun by wearing a wide-brimmed hat and applying sunscreen every 2 hours
3. Stay hydrated by drinking plenty of water
4. Read warnings on any medications that you may be taking as they can sometimes affect your body’s ability to stay hydrated (ie: vasoconstrictors, beta blockers, diuretics, antidepressants)
5. Avoid strenuous activity in the heat of the day and rest often in the shade when outdoors
6. Be quick to call for help if you present with any of the symptoms related to heat exhaustion or heat stroke
7. Keep a cool towel handy to place around your neck
Remember that heat stroke can be life threatening and you should seek medical help if you present with any of the symptoms mentioned above.
Nutritional therapy that can be helpful during these summer months, especially if you plan to spend more time outdoors. There are 8 basic principles in Chinese medicine by which we can differentiate patterns in the human body. The one that we will discuss, in order to help in choosing nutritional therapy that best fits our internal environment, is that of heat and cold. Just like the weather outside, our internal environment can tend toward one or the other. Heat injury would of course be of a hot nature, because it tends to cause fever and redness of the skin. Therefore, we would choose foods that have a cooling nature.
Cucumber: this can help clear heat from the body. This can be added to your water for a refreshing afternoon drink, or eaten alone as a snack
Mung beans: these clear heat and drain dampness. These can be sprouted for extra nutritional benefit and added as a crunch to your sandwiches or salads. They can also be cooked with seaweed and eaten as a remedy for heat injury or hangover.
Watermelon: Not only is this a tasty summertime fruit, it also clears heat, relieves thirst, and acts as a diuretic. Eat this in limited quantity is you tend towards loose stool.
Green Tea: this also clears heat and drains dampness. Drink it hot to help induce sweating, to cool off after being outside. Careful if you drink it cold as cold beverages tend to extinguish the digestive fire and slow down metabolism.
Finally, there are some foods that should be limited or avoided in the heat of the summer. Sugary foods, fried foods, and those that are rich and/or fatty should be limited. I know, it’s summertime and aren’t we supposed to be outside grilling hamburgers, hotdogs, and sausages! Try a skewer of lean cuts of beef with some veggies in between. If you do tend to overeat though and feel a little sluggish, come visit the clinic. There are some great herbal formulas and acupuncture points to assist in your recovery. Enjoy your summer and stay healthy!!!
References
Morris A, Patel G. Heat Stroke. 2020 Jun 26. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan–. PMID: 30725820.
Mayo Clinic. (2020, Aug 18). Heatstroke- symptoms and causes. Available from: https://www.mayoclinic.org/…/symptoms-causes/syc-20353581
Wolf A. Heat Exhaustion: prevention and recovery. Acupuncture Neurology. (2015, Aug 6). Available from: https://www.acupunctureneurology.com/heat_exhaustion-2/
Beat the Summer Heat
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