Healthy eating habits to beat the summer heat

The summer months is the perfect time to have some sunny adventures with family and friends. The heat, however, can also have an impact on overall health. Dehydration and digestive issues loom around this time of the year.

Filipino plant-based brand Sekaya, and Dr. Eca Lorenzo, internal medicine specialist and functional medicine practitioner, suggest tweaks on daily eating habits that can help hydrate and energize Filipinos throughout summer.

Eat fruits that have high water content. CONTRIBUTED PHOTOS

Take advantage of fresh produce. April and May are when produce is at its peak, when farmers harvest crops and when our own backyards are abundant with fruits.

“During this time, you notice that local in-season fruits like mango, guyabano, coconut, rambutan, santol, pomelo, and pineapple are more readily available at your favorite grocery stores and markets. This can help add more color and variety to your plates, allowing you to get as many nutrients as possible,” shares Dr. Lorenzo.

“It's also great to keep yourself well-hydrated by adding in more vegetables with high water content like lettuce, tomato, broccoli, spinach, and eggplant to what you eat.”

Go for lighter meals. On warm days, the digestive system may become slow as more energy is being spent to keep the body from overheating.

“Avoid eating heavy meals this summer to give your digestive system a chance to keep up with everything that's going on in your body,” Dr. Lorenzo suggests.

“Remember to control your portions and to take your time chewing your food to avoid bloating.”

It's good to have some healthy snacks like veggie sticks and dips, trail mixes, and salad cups in between meals to curb hunger and avoid overeating.

“This is also an opportunity to take in more fiber which helps digestion,” Dr. Lorenzo explains.

On warm days, the digestive system may become slow. Veggies and dips can help curb hunger and avoid overeating.

Choose cold treats wisely. Instead of ice creams and sugary beverages, try having fruit smoothies or botanical infused drinks.

“Sugar can actually lead to dehydration when consumed in high volumes,” Dr. Lorenzo warns.

“Drinking water is still the best way to quench your thirst. But if you want something more flavorful, it's best to choose the healthy route by making smoothies with the freshest fruits and without added sugar or add ice to your favorite botanical infusions.”

There's Sekaya Botanical Infusion, the plant-based brand's line of botanical blends can also be added to one's hydration fix. Just steep a bag or two in freshly boiled water and infuse for 3 to 4 minutes, then add ice or put it inside the fridge for a refreshing healthy drink.

Observe food safety practices. Dr. Lorenzo reminds that cases of food poisoning and gastroenteritis can be quite common during summertime.

“Food poisoning and gastroenteritis due to bacteria or virus have similar symptoms like an upset stomach and vomiting. Both are caused by unhygienic or contaminated food and water. Prevent this from happening by following food prep standards like washing your hands when handling ingredients, making sure fruits and veggies are washed before eating, and ensuring that meat is cooked through. Also, avoid leaving food and water out for hours, especially under the heat of the summer sun.”