In the sweltering heat of a Bangladeshi summer, adjusting your diet is crucial to staying healthy and hydrated. Chowdhury Tasneem Hasin, Chief Clinical Dietician and HOD, Dietetics and Nutrition at United Hospital Ltd, offers several recommendations to help you navigate dietary changes for the season.
Probiotics
Natural probiotics like yogurt are essential for summer. They help retain the body's water content, boost immunity, and aid digestion. Dieticians recommend consuming 1 to 2 servings of yogurt daily during the hotter months.
Cut Down on Coffee/Tea
Reduce your intake of coffee and tea as they act as diuretics, leading to higher water loss from the body. Instead, opt for hydrating beverages like lemon juice.
Vitamin C
Incorporate more vitamin C into your diet to strengthen immunity. Alongside lemon juice, consider adding other citrus fruits and sour ingredients to your meals.
Reduce Salt Intake
Lower your salt consumption to prevent dehydration and maintain blood pressure. Avoid salty snacks like chips and chanachur, which increase sodium levels in your body.
Stick to Fish
Switch from red meat to fish as your primary source of dietary protein. Fish is easier to digest and has additional benefits like reducing inflammation and lowering triglyceride and cholesterol levels. Certain fish are rich in omega-3 fatty acids, which are particularly beneficial.
Food Preservation
High temperatures can cause food to spoil faster. Store food temporarily in the refrigerator and avoid keeping it for prolonged periods to prevent the proliferation of harmful bacteria.
Stay Hydrated
Hydration is paramount in summer. An average adult needs 2 to 2.5 liters of water daily, and during a heatwave, it's advisable to increase intake by an additional 500ml. Opt for mineral water when possible, as it contains potassium, aiding in water retention.
By following these guidelines, you can ensure that your diet helps you stay cool, hydrated, and healthy throughout the hot Bangladeshi summer.
