Finally, after a long and cold winter here in Toronto, we finally have summer! But now it’s hot. Really Hot. And Damp. And for some, just plain uncomfortable. Heat afflictions such as sunstroke and heat stroke can be a real risk, especially with all of the outdoor attractions this great city has to offer. Here are some tips and tricks to staying as cool as a cucumber in this heat.
But first, let’s look at some signs and symptoms that may indicate real risk:
- Throbbing headache
- Dizziness and light-headedness
- Lack of sweating despite the heat
- Red, hot and dry skin; or pale skin
- Muscle weakness or cramps
- Nausea or vomiting
- Rapid heartrate
- Rapid, shallow breathing
- Confusion, disorientation, staggering
- Fainting, unconsciousness, seizures
Having these symptoms can be signs of an emergency situation, especially if they have progressed to fainting and seizures. Elevated body temperatures can cause damage to internal organs and the central nervous system. It is important to treat this right away, and if a stroke is suspected, call an ambulance. Here are some other things you can do:
- Drink plenty of fluids (avoid caffeine and alcohol)
- Remove any tight or unnecessary clothing
- Take a cool shower, bath, or sponge bath
- Avoid sun and exposure to heat sources
Prevention is Key: Chinese Medicine sees Prevention as the key to optimal health. Even Ben Franklin said “An ounce of prevention is worth a pound of cure.”
Mom Advice
Believe it or not, our Moms are pretty smart when it comes to prevention. Do any of these naggings familiar?
- Did you remember to bring your hat? (An umbrella/parasol works too)
- Remember to wear light coloured clothing!
- You’re wearing sunscreen, right??
- Where’s your water bottle?
Wearing a hat, bringing an umbrella or parasol, wearing light coloured clothing, wearing sunscreen, and keeping hydrated is some pretty solid advice. As much as we hate to admit it, our Moms can be pretty smart.
TCM Advice
Along with Mom advice, TCM has some other great tips about beating the heat in a healthy way.
Air Conditioning & Fans: while circulating air can be necessary for comfort, according to TCM, a fan or an air conditioner blowing cold air directly on you can cause harm: it makes the muscles and skin tight making it easier for the body to catch a cold and for the muscles to seize, such as in afflictions like frozen shoulder. Instead, have the air blowing away from the body so there is still circulating air and the body is not harmed.
Cooling Foods: (for more food ideas and recipes, see Healing with Whole Foods)
- Fruit: apple, banana, pear, persimmon, cantaloupe, watermelon, tomato, strawberry, citrus (think fruit salad… yum!)
- Veggies: lettuce, radish, cucumber, celery, button mushroom, asparagus, swiss chard, eggplant, spinach, summer squash, cabbage, bok choy, broccoli, cauliflower, sweet corn, zucchini
- Legumes: soy milk, soy sprouts, tofu, tempeh, mung beans, alfalfa sprouts, millet, barley, wheat, amaranth
- Herbs & Spices: peppermint, chrysanthemum, chamomile, dandelion greens and roots, honeysuckle flower, nettles, red clover blossoms, lemon balm, white peppercorn, cilantro, majoram (think cooled mint and chamomile tea with a slice or two of lemon)
- Other: all seaweeds, spirulina, kudzu, yogurt, crab, clam
- Meats: heavy foods on summer days can cause sluggishness, such as meats, eggs, excess nuts, seeds and grains
Recipes
The book Healing with Whole Foods also has some great summer recipes:
French Green Bean Salad
- 4 Cups: whole green beans, slightly cooked
- 1 Cup: seed yogurt
- ½ Head: lettuce, shredded
- 4 Tbsp: fresh chervil or savory, minced
- 1 Tbsp: almonds, slivered
- Arrange beans over lettuce and dress with seed yogurt
- Sprinkle with chervil and almonds
Pressed Cucumber Salad
- Cucumbers, sliced paper thin
- ½ Tsp: salt in 1 Cup water
- Pinch: dill
- Soak cucumbers in brine for 30 minutes
- Drain and dry slightly by pressing slices between paper towels
- Sprinkle with dill and serve
Rice Salad
- 4 Cups: cooked brown rice
- 1: green onion, chopped (optional)
- 2 Tbsp: parsley, finely chopped
- 1 Cup: peas, slightly cooked
Dressing
- 2 Tbsp: umeboshi vinegar
- 1 Tbsp: soy sauce
- 1 Tsp: olive oil (optional)
- 1 Tsp: sesame seeds (toasted) or pine nuts
- Mix ingredients together
- Toss gently with dressing
- Let marinate several hours
- Serves: 4
Corn Soup
- ¼ Onion, minced (optional)
- ½ Tsp: ginger, grated
- 1 Tsp: sesame oil (optional)
- 1 3-inch Piece: kombu
- 6 Ears corn, kernels cut off
- 6 Cups: water
- 1 Tsp: sea salt
- ¼ Cup: oatmeal puree in ½ cup water
- 2 Tbsp: sesame butter
- 2 Tbsp: croutons
- Sauté onion and ginger for 5 minutes
- Add: kombu, corn, water and salt
- Bring to boil, reduce heat, simmer for 20 minutes
- Add: oat mixture, simmer 15 minutes more
- Remove: Kombu
- Add: sesame butter and croutons
- Serves: 6
Chilled Cucumber Soup
- 4 Cups: cucumber, chopped
- 2 Cups: water or broth
- 1 Cup: oatmeal yogurt
- 1 Clove: garlic (optional)
- Several fresh mint leaves
- ½ Tsp: sea salt
- ¼ Tsp: dill
- Puree everything in a blender
- Serve chilled
- Serves: 4-6
Jade Green Soup
- ½ Cup: Tofu, diced
- 2 Cups: leafy greens, chopped
- ¼ Tsp: sea salt
- ½ Tsp: oil (optional)
- 3 Cups: broth
- ½ Tbsp: kuzu dissolved in 2 Tbsp water
- Sauté or steam tofu for 5 minutes, add salt
- Add: greens. Sauté 2 minutes
- Add: broth and simmer until greens are brightly coloured
- Add: kuzu mixture and simmer until thickened
- Serves: 3-4
Some of these recipes are even bound to please Mom, give one (or all of them) a try! Wishing you a blissful summer!
Caroline Prodoehl, R.Ac., R.TCMP
References:
Pitchford, Paul. (2002). Healing with Whole Foods: Asian Traditions and Modern Nutrition, 3rd Ed. North Atlantic Books. Berkeley, California.