The eastern U.S. is baking under a record-breaking heat wave, threatening millions with dangerously high temperatures. Forecasters predict widespread highs exceeding 90°F. The National Weather Service’s Weather Prediction Center says this is potentially the longest-lasting heat dome the Northeast and Midwest have seen in decades.
With climate scientists warning of intensifying heat waves, staying cool becomes crucial. Renowned health expert Dr. Brandy Zachary shares essential tips, especially for vulnerable populations like the elderly and women over 40.
Before we dive in, remember to consult with your doctor or a healthcare professional when choosing supplements or if symptoms of heat-related illnesses persist.
Stay Hydrated with the Right Foods, Drinks, and Supplements
While water is essential, Dr. Z emphasizes that staying hydrated can not be limited to simply chugging at least eight glasses of water a day. It is also important to couple it with water-rich fruits and vegetables like watermelon, cucumbers, and leafy greens, which also add a refreshing twist to your diet. These hydrating foods replenish fluids and provide essential vitamins and minerals. Additionally, sipping on herbal teas, particularly peppermint or chamomile, can be a delightful way to cool down from the inside out. These teas have natural cooling properties and can be enjoyed hot or iced depending on preference.
For those who sweat heavily, Dr. Z recommends electrolyte supplements. Electrolytes are minerals lost through sweat, and supplements can help to replenish them to maintain proper muscle and nerve function. To incorporate some fun into your supplement intake, try making popsicles with electrolyte mix and water! Dr. Z notes that supplements should be naturally and locally sourced, don’t just rely on Gatorade!
Manage Menopause Symptoms and Hot Flashes
Women over 40, especially those experiencing perimenopause or menopause, are particularly vulnerable to heat waves. Episodes of hot flashes exacerbate the scorching heat. To fight this, Dr. Z suggests phytoestrogen-rich foods, like flaxseeds, soybeans, and legumes to balance hormone levels and alleviate some of the discomforts.
Herbal remedies like black cohosh or evening primrose oil are also worth considering. “These herbs have been traditionally used to reduce hot flashes and other menopausal symptoms,” says Dr. Z. She also mentions hormone-balancing supplements like Vitex or maca root.
Understanding Heat-Related Health Risks
Extreme heat poses a significant health risk to the general public, with heatstroke affecting roughly 20 in every 100,000 Americans each year. This serious condition occurs when the body overheats, reaching temperatures of 104°F (40°C) or higher.
Dr. Z warns, “Women over 40 experiencing hormonal changes like perimenopause or menopause, or those with existing health conditions such as heart disease, face an even greater risk”.
To prevent heatstroke, Dr. Z urges staying indoors during peak heat hours, wearing lightweight and loose-fitting clothing, wearing sunscreen with an SPF of 30 or higher, and avoiding strenuous activities. “If you have to be outside, make sure to take frequent breaks in the shade and drink plenty of fluids,” she recommends.
Beating the Heat
Although this summer is a hot one, you can still enjoy the warm weather with your family and friends. Have some fun at the pool, stay hydrated, and regulate your internal temperature with Dr. Z’s tips to ensure you don’t end up stuck inside next to your AC all day!
