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Ishita Roy

Foods You Should Avoid During Heat Wave

Foods you should avoid during heatwave

It is more crucial than ever to watch what we eat, as temperatures are rising across the country and forecasts suggest that this long, hot summer may continue. Fatigue, dehydration, and even severe heat-related disorders can be brought on by heatwaves. Your body's ability to tolerate the stress of intense heat is greatly influenced by your <span>nutrition</span>.

Along with tips on foods to avoid and heatwaves, here are some suggestions for being hydrated, fed, and comfortable throughout the summer.

A heatwave is a prolonged period of extremely hot weather, sometimes with significant humidity, that can be especially dangerous for already susceptible people. In these temperatures, our bodies must work harder to stay cool, primarily by sweating. This may affect overall health and vigor, as well as raise the danger of dehydration.

To help your body cope, avoid foods that can aggravate the condition.

To help your body cope, it's essential to avoid certain foods that can make things worse.

Spicy foods might be tempting for their bold flavors, but they can raise your body temperature and increase perspiration. This extra sweating can lead to fluid loss and, eventually, dehydration if not balanced with enough water intake. It's best to reduce the use of hot peppers, chilli powder, and other intense spices in your summer meals.

Processed foods tend to be loaded with sodium. Too much salt in the body signals it to retain more water, which ironically can lead to a sensation of thirst. If this thirst isn’t addressed with adequate fluid intake, dehydration can result. In addition, processed foods generally lack the natural water content found in fruits and vegetables, making them a poor choice during hot weather.

Fried items are often high in unhealthy fats, which can be tough to digest—especially when your body is already working hard to regulate its temperature. These foods can leave you feeling sluggish and heavy. Choose alternatives like grilled, baked, or steamed dishes that are easier on your digestive system.

Coffee, tea, and energy drinks may give you a quick energy lift, but they can also act as diuretics. This means they cause increased urination, which can speed up fluid loss and lead to dehydration. Try herbal teas or infused water instead.

Alcohol has a strong dehydrating effect and also impairs the body’s ability to control its internal temperature. Drinking alcohol in hot weather can increase your risk of heat exhaustion. If you choose to drink, balance it out with plenty of water and limit your intake.

High sugar content can cause rapid spikes and crashes in blood sugar levels, which lead to fatigue and irritability. Sugary beverages are especially risky as they can also dehydrate you. Instead, hydrate with fresh fruit juices, lemon water, or drinks rich in electrolytes.

Large, calorie-dense meals take longer to digest and can cause discomfort in the heat. Eating smaller, lighter meals more frequently can help. Include hydrating foods like watermelon, cucumber, berries, and tomatoes. Fresh salads, yogurt, coconut water, and bananas also help replace minerals lost through sweating.

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It is more crucial than ever to watch what we eat, as temperatures are rising across the country and forecasts suggest that this long, hot summer may continue. Fatigue, dehydration, and even severe heat-related disorders can be brought on by heatwaves. Your body's ability to tolerate the stress of intense heat is greatly influenced by your nutrition.Along with tips on foods to avoid and heatwaves, here are some suggestions for being hydrated, fed, and comfortable throughout the summer.What Is A Heatwave?A heatwave is a prolonged period of extremely hot weather, sometimes with significant humidity, that can be especially dangerous for already susceptible people. In these temperatures, our bodies must work harder to stay cool, primarily by sweating. This may affect overall health and vigor, as well as raise the danger of dehydration.To help your body cope, avoid foods that can aggravate the condition.To help your body cope, it's essential to avoid certain foods that can make things worse.Highly Spiced FoodsSpicy foods might be tempting for their bold flavors, but they can raise your body temperature and increase perspiration. This extra sweating can lead to fluid loss and, eventually, dehydration if not balanced with enough water intake. It's best to reduce the use of hot peppers, chilli powder, and other intense spices in your summer meals.Highly Processed FoodsProcessed foods tend to be loaded with sodium. Too much salt in the body signals it to retain more water, which ironically can lead to a sensation of thirst. If this thirst isn’t addressed with adequate fluid intake, dehydration can result. In addition, processed foods generally lack the natural water content found in fruits and vegetables, making them a poor choice during hot weather.Fried FoodsFried items are often high in unhealthy fats, which can be tough to digest—especially when your body is already working hard to regulate its temperature. These foods can leave you feeling sluggish and heavy. Choose alternatives like grilled, baked, or steamed dishes that are easier on your digestive system.Caffeinated BeveragesCoffee, tea, and energy drinks may give you a quick energy lift, but they can also act as diuretics. This means they cause increased urination, which can speed up fluid loss and lead to dehydration. Try herbal teas or infused water instead.Alcoholic BeveragesAlcohol has a strong dehydrating effect and also impairs the body’s ability to control its internal temperature. Drinking alcohol in hot weather can increase your risk of heat exhaustion. If you choose to drink, balance it out with plenty of water and limit your intake.Sugary Foods and DrinksHigh sugar content can cause rapid spikes and crashes in blood sugar levels, which lead to fatigue and irritability. Sugary beverages are especially risky as they can also dehydrate you. Instead, hydrate with fresh fruit juices, lemon water, or drinks rich in electrolytes.Heavy MealsLarge, calorie-dense meals take longer to digest and can cause discomfort in the heat. Eating smaller, lighter meals more frequently can help. Include hydrating foods like watermelon, cucumber, berries, and tomatoes. Fresh salads, yogurt, coconut water, and bananas also help replace minerals lost through sweating.

foods you should avoid during heat wave

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We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in. 

More than the taste, it also has health benefits. What are those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside. 

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US. 

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat. 

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium. 

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease. 

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium. 

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food &amp; Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer. 

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K. 

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals. 

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6. 

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium. 

<strong><em>Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.</em></strong>

seasonal health

nutriton

seasonal fruits benefits

seasonal diet

stone fruit season

us health

stone fruit season in us

We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in. More than the taste, it also has health benefits. What are those?Stone Fruit - What Are Those?As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside. These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US. What Are The Health Benefits?CherriesAs per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat. It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium. It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease. Peaches As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium. Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer. PlumsThe USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K. They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals. LycheeThe USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6. ApricotsThe USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium. Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.

us sees stone fruit season, what are the benefits of this fruit

Can low calorie diet impact

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A new study published in <em>BMJ <span rel="noindex">Nutrition</span> Prevention &amp; Health</em> has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential <span>mental health</span> costs of calorie-cutting diets, especially when followed without proper nutritional guidance.

<h4>Healthy vs. Unhealthy Diets: What We Know</h4>

Traditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.

<h4>The Study: Diet Patterns and Depression Scores</h4>

Researchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.

About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:

<ul><li>Calorie-restrictive diets</li><li>Nutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)</li><li>Established diets (such as diabetic diets)</li><li>No specific diet</li></ul>

The majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.

<h4>Key Findings: Dieting and Depressive Symptoms</h4>

The results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.

Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.

Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.

Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.

All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.

<h4>Possible Explanations and Limitations</h4>

Researchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.

The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.

While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

low calorie diet mental health

mental health

mental health diet

unhealthy diet

A new study published in BMJ Nutrition Prevention & Health has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential mental health costs of calorie-cutting diets, especially when followed without proper nutritional guidance.Healthy vs. Unhealthy Diets: What We KnowTraditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.The Study: Diet Patterns and Depression ScoresResearchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:Calorie-restrictive dietsNutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)Established diets (such as diabetic diets)No specific dietThe majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.Key Findings: Dieting and Depressive SymptomsThe results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.Possible Explanations and LimitationsResearchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

Dr Mohammed Enayat

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In the world full of people who are on their quest to defy aging like Bryan Johnson, we have another on the list, a 41-year-old doctor from London, <span>Dr Mohammed Enayat</span>. While speaking to Business Insider, the doctor, who is also the founder of the Hum2n longevity clinic said that tests which were taken some 18 months back indicated that his biological age was 24.

He has devoted his life to longevity which he says could be achieved through comprehensive routine that includes readily accessible supplements. While there is no universal test that measures one's biological age, Dr Enayat says that he used GlycanAge and TruAge PACE tests. These tests measure the chronic inflammation and then determine one's biological age. 

Dr Enayat shared that he had been monitoring his health closely form the last seven years. He is also using wearable technology like an Oura ring, which is a smart ring that is used to track sleep and physical activities. He also recommended using fitness device which can help one monitor the physiological data, which includes heart rate, respiratory rate and resting heart rate, for this, he used a Whoop strap. 

He had also been regular with his full body tests which included regular blood, urine, and microbiome tests. What has helped him is also his regular intake of supplements, which he has consistently taken and considers them as his "core". 

"While I believe these supplements have supported my <span>biological age reversal</span>, I credit them as one component in a much broader framework," he told to Business Insider. 

<h4>What Supplements Does The Doctor Use To Reverse His Age?</h4>

Dr Enayat shares a list of supplements that he uses in his journey to reverse his biological age. The first one on his list is vitamin B and folate supplement. He shares that he consumes it due to its "methylation gene defect". It causes high, pro-inflammatory homocysteine levels and in order to bring it down, he has to be on a good B complex and a folate supplement. 

He also emphasized on the magnesium supplement. He revealed that his natural levels are already below the recommended levels, due to his dietary intake. In order to compensate that, he opts for magnesium bisglycinate, which is a form better known for absorption. "It works really well to bring my levels up," he shares. 

Furthermore, magnesium is also beneficial for bone health, blood sugar regulation, and muscle function. They are also found in foods like legumes and leafy greens. 

Lastly, he credits his <span>age reversal</span> to omega-3 fatty acid supplements. He reveals that even in this parameter, his natural levels are low. 

Omega-3 fatty acids are present in fish and chia seeds. They have been linked with an improved heart health, reduced inflammation, and lower blood pressure. 

In fact, in a recent study, published in Nature Aging, which involved 777 participant, it was revealed that daily gram consumption of omega-3 fatty acid was in fact, associated with lower "biological ages". 

mohammed enayat

dr mohammed enayat

age reversal

biological age reversal

In the world full of people who are on their quest to defy aging like Bryan Johnson, we have another on the list, a 41-year-old doctor from London, Dr Mohammed Enayat. While speaking to Business Insider, the doctor, who is also the founder of the Hum2n longevity clinic said that tests which were taken some 18 months back indicated that his biological age was 24.He has devoted his life to longevity which he says could be achieved through comprehensive routine that includes readily accessible supplements. While there is no universal test that measures one's biological age, Dr Enayat says that he used GlycanAge and TruAge PACE tests. These tests measure the chronic inflammation and then determine one's biological age. What Works In Anti Aging?Dr Enayat shared that he had been monitoring his health closely form the last seven years. He is also using wearable technology like an Oura ring, which is a smart ring that is used to track sleep and physical activities. He also recommended using fitness device which can help one monitor the physiological data, which includes heart rate, respiratory rate and resting heart rate, for this, he used a Whoop strap. He had also been regular with his full body tests which included regular blood, urine, and microbiome tests. What has helped him is also his regular intake of supplements, which he has consistently taken and considers them as his "core". "While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework," he told to Business Insider. What Supplements Does The Doctor Use To Reverse His Age?Dr Enayat shares a list of supplements that he uses in his journey to reverse his biological age. The first one on his list is vitamin B and folate supplement. He shares that he consumes it due to its "methylation gene defect". It causes high, pro-inflammatory homocysteine levels and in order to bring it down, he has to be on a good B complex and a folate supplement. He also emphasized on the magnesium supplement. He revealed that his natural levels are already below the recommended levels, due to his dietary intake. In order to compensate that, he opts for magnesium bisglycinate, which is a form better known for absorption. "It works really well to bring my levels up," he shares. Furthermore, magnesium is also beneficial for bone health, blood sugar regulation, and muscle function. They are also found in foods like legumes and leafy greens. Lastly, he credits his age reversal to omega-3 fatty acid supplements. He reveals that even in this parameter, his natural levels are low. Omega-3 fatty acids are present in fish and chia seeds. They have been linked with an improved heart health, reduced inflammation, and lower blood pressure. In fact, in a recent study, published in Nature Aging, which involved 777 participant, it was revealed that daily gram consumption of omega-3 fatty acid was in fact, associated with lower "biological ages". 

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Foods You Should Avoid During Heat Wave

Quick Stories

US Sees Stone Fruit Season: What Are The Benefits Of This Fruit?

Can Low Calorie Diet Impact Your Mental Health?

Meet the 41-Year-Old Doctor Who Says Supplements Have Reversed His Biological Age To 24

Health Conditions A-Z

US Sees Stone Fruit Season: What Are The Benefits Of This Fruit?

Can Low Calorie Diet Impact Your Mental Health?

Ananda Lewis, Former MTV Host Who Shared Her Breast Cancer Story To The World Passes Away At 52