Whatever the weather gods throw at you this summer, fight right back. Wellness experts give Rinky Kumar five kick-ass ideas to stay hydrated, look awesome and eat right as the mercury goes north
Come on. When was the last time summer came and went without you falling ill or complaining of skin rashes, dehydration or stomach ailments? It’s tough fighting the elements but being smart might just help.
Swap your regular exercise routine for one in the pool. You’re bound to feel refreshed
If you are not a gym person, walk, run or swim to stay afloat this summer, says Althea Shah, vice president and fitness expert at Gold’s Gym India, suggests some really cool cardiovascular routines in water.
Sitting for long hours in the sun can give you sunburn. Make sure you protect your skin before stepping out again
Swim and Walk in the pool: If more than two laps in the pool tire you out, ‘walk’ the length by wading through water at intervals.
Water squats: Stand in the water with your feet apart, bend your knees slightly and push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Return to start position and repeat.
Water jogging: This can be done with the use of flotation devices where your feet don’t touch the ground as you wade through the water as fast as you can.
Food for the heart
Saniya Pilgaonkar, a nutritionist at Your Fitness Club recommends some quirky recipes and foods that taste better than a regular glass of water or health foods but make sure you beat the heat.
Say Chia: Chia seeds are better known as falooda seeds. “They are not only high in soluble fibre but also in calcium and phosphorus and helps keep your hunger levels in check. You can have them by adding them in water or milk,” she says. She suggests plums as another option as they are high in potassium, Vitamin K and soluble fibres. For more adventurous souls she suggests neera or sweet toddy as it has low glycemic index.
Screen the skin
Dermatologist and laser surgeon Dr Apratim Goel believes the right sunscreen is critical to protect you skin. “Use a sunscreen with at least 30+ SPF. It should be broad spectrum, as it will help you protect against both UVA and UVB rays. If you find sunscreens too oily, then mix a little calamine lotion or top it off with some talcum powder,” She says.
Cure that sunburn: Make a face pack with grated potato, fuller’s earth (multani mitti) and limejuice. Apply it on the face. Rinse off after the pack dries. Dr Goel also suggests adding rose petals and basil leaves in lukewarm water while having a bath.
Get de-tanned: Dermatologist Dr Soma Sarkar speaks of a pack that sounds delicious in fact. “Mix a ripe banana with yogurt. Use this pack once a week to de-tan your skin. Exfoliate your skin with a scrub made of walnut or dried orange peel and mix it with honey. Apply it your elbows, knees and neck,” she suggests
Have you got your swimming gear and sunscreen out yet?
Nutritionist Saniya Pilgaonkar suggests two ‘cooling’ recipes
Chia and berry smoothie
TIP: This smoothie is a great source of proteins and anti-oxidants. A 200 ml glass of this smoothie contains 195 kilocalories and 3 gms of protein
>> 1 cup skimmed milk
>> 1 cup mixed fresh or frozen berries
>> ½ cup natural plain yogurt
>> 2 tbsp avocado (optional)
>> 2 tsp chia seeds/sabja
>> A handful of ice cubes
>> Dash of Stevia (a calorie-free substitute for sugar)
>> Blend all the ingredients according to the above order and add chia seeds in the end.
Doodhi amla juice
TIP: This juice not only aids detoxification but also helps lower cholesterol and improves digestion. Two hundred ml of this juice contains 100 kilocalories
>> 1 ½ cup white gourd (doodhi) (peeled in medium- size cubes)
>> 2 fresh amlas (deseeded and cut in cubes)
>> 10 mint leaves
>> ½ inch ginger
>> Black pepper and salt as per taste
>> A handful of ice cubes
>> Blend all the ingredients together.