How to not faint in the summer heat
Have you been feeling fatigued, dizzy and out of breath lately? Maybe even fainted suddenly? Don’t take it lightly, as there is a higher chance of your blood pressure plummeting due to the on and off heat wave and the debilitating humidity that is on the rampage these days.
This is because excessive heat and humidity make it more difficult for the body to maintain blood pressure and this affects people who are prone to low blood pressure acutely.
Heat basically triggers a reflex in our nervous system that cause our hearts to slow down, and our blood vessels to dilate. As a result, blood pressure and brain blood flow plummet, which can lead to a sudden fainting spell.
The symptoms that precede fainting usually include sweating, nausea, paleness and abdominal discomfort, so keep a look out for these. And make sure to go the extra mile to keep your BP stable during these not-so-comfortable months.
Follow these simple steps to keep your blood pressure and sugar (often dropping sugar is a cause too) stable:
- Hydration is essential. Have at least 8-10 glasses of water every day. Consume one-and-a-half litre by 2 pm and then another litre by 8 pm. Any more later will be bonus. If you don’t like it plain, then flavour it with fruits, herbs like saunf, mint, dhaniya, etc.
Try to pair your fruits with some nuts. So whenever you have a fruit, have a few nuts along with them. In fact, always carry some nuts with you, so that you can munch on them whenever you are feeling giddy or feel that your sugar levels are dropping; it’s also helpful if there are long gaps in between meals.
A banana or a boiled egg is a good idea too to tide over such times. If you are outside, then shakarkandi (sweet potato) chaat, which releases energy slowly, is a good plate to pick up.
Follow three main meals and two small snacks pattern of eating. Better to eat small portions every few hours, so that blood sugar does not drop and remains stable.
Boost iron in diet. Have at least 3 iron-rich foods from the list below everyday - quinoa, sea food, eggs, dried apricots, pomegranate juice with lemon juice, chickpeas, nutri nuggets (soya), almonds and pumpkin seeds.
Have adequate salt. Don’t try to cut salt from your body during these months. Add black salt to fruits, have it in nimbu pani, etc. In fact, whenever you feel exhausted or tired due to dipping blood pressure, drink a glass of lemon juice mixed with a little sugar and salt to control your blood pressure.
Include probiotic and fermented foods in your daily diet; have it every day. Home-made dahi, buttermilk, pickles, south-Indian dishes like idli, dosa, appam, dhokla, uttapam, and kanji are good options.
Drink right
Include coconut water, bael ka sharbat, kokam squash and aam panna in your diet. These will give you the necessary electrolytes required to maintain fluids in your body. Sattu sherbet is also a good idea.
Pomegranate juice is rich in antioxidants called polyphenols and is good to keep blood pressure and blood sugar stable; always have it with a vitamin C rich source though. So add the juice of a lemon or musambhi or even an amla to it.
Carrot juice helps improve blood circulation along with regulating your blood pressure levels. Add two tablespoons of honey to a glass of carrot juice and have 2-3 times a week.
A cup of raw beetroot juice twice daily also helps. It is in fact one of the best home remedies for stabilising low blood pressure.
You can always depend on ginger. It contains plant chemicals such as gingerol, shogaol, and zingerone, which help prevent fluctuations in the levels of blood pressure. So a cup of ginger tea is always a good idea. Best to begin your day with it.
A strong cup of aniseed (saunf) tea is also a good idea as they are a good source of essential B vitamins – like riboflavin, thiamin, niacin, and pyridoxine, and the link between deficiency of B vitamins and low blood-pressure is clear and proven.
A strong shot of java also helps some, as caffeine is known to raise blood pressure. Too much may be counter-productive, though.
Age-old remedies
Chew five to six tulsi leaves every morning. Tulsi leaves have high levels of potassium, magnesium and vitamin C which can help in regulating your blood pressure. Plus tulsi leaves are mood stabilisers too.
Also soak 3-4 munakka overnight and then boil it with milk and have it in the morning or even at night before going to sleep. It helps in better circulation.