How should senior citizens handle peak summer days? Doctor explains

Kerala's summer has been getting harsher with the temperatures rising to unbearable levels, especially during the day. This is also a challenging season for the elderly. The body’s ability to regulate its temperature and withstand atmospheric temperature variations declines as you age. However, it is possible to tackle the summer heat with proper lifestyle changes and a healthy diet. Dr Nayana Raj, an Ayurvedic Physician at Punarjani Ayurvedic Clinic, Thrissur, shares some simple tips for handling these months. 

Health problems in summer
The elderly often suffer from dehydration as thirst reduces with age. Besides, improper functioning of the sweat glands, conditions such as diabetes and high blood pressure, and certain medicines could reduce hydration levels in the body. Dehydration, fluctuations in blood pressure, urinary infections, sunstroke, skin diseases, excessive fatigue, nausea, and food poisoning are among the health problems that affect the elderly during the summer. 

How to stay hydrated
•Make sure to hydrate the body by drinking a sufficient amount of water. It is important to drink at least a glass of water every two hours, even if you are not thirsty. Boiled and cooled water is safe to drink during the summer. 
•Coriander seeds, karingali bark, vetiver, shadangam (fumaria) and dahashamani could be added while boiling drinking water. 
•Tender coconut water, buttermilk and lemonades are refreshing drinks to be enjoyed during summer. 
•It is better to limit tea and coffee intake and completely avoid colas and sugary drinks. 

Protect yourself
•Carry an umbrella or a hat when you go out during the day. Do not forget to carry a bottle of drinking water too. 
•Wear loose, cotton outfits that are comfortable. 
Cooling showers
•Massaging the body with medicinal mixes like nalpamaradi coconut oil, eladi keratailam and pure coconut will keep away skin diseases and infections during summer. It keeps your skin soft and prevents excessive tanning. You could wash off the oil using chickpea flour or mild soap. 
•Adding a few drops of rosewater to the water is extremely rejuvenating for the body. You could also dip a cotton ball in rose water and rub it on your face for an extra dose of hydration. 

What to eat
•Food that is light and easy to digest is best during summer. 
•Avoid stale food or reheated dishes. 
•Limit fried and oily foods. It is better to go easy on the spice, too. 
•Vegetables and fruits that have lots of water content should be included in the regular diet. Soups, boiled veggies and rice porridge could be enjoyed for nourishment and hydration. 
•Try including fruits like watermelon, cucumbers and bananas in your daily diet. 

Note
•Make sure to eat nutrient-rich food at the right time.
•Sleeping for 6-8 hours is important to stay healthy and active during summer. 
•Avoid over-exercising; instead, try mild exercises or yoga. 
•Taking a shower twice a day will keep you fresh.