To Beat the Summer Heat--3大酷招擊退夏季病

http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=139632

3大酷招擊退夏季病

【文／朱芷君；攝影／陳德信】 康健 2008/08/03

在高溫濕熱的台灣，夏天不僅讓人昏昏沉沉，還可能引發其他不適，例如：

‧食慾不振

‧疲倦、全身無力，提不起勁活動

‧腸胃不舒服，拉肚子、便秘

‧精神不濟，心情浮躁

‧頭痛、發熱、暈眩

‧不易入睡，淺眠多夢

‧早上懶洋洋，爬不起來

這些「夏季病」症狀雖不至於需要打針吃藥，卻會消耗體力心神，降低免疫機能，影響健康。尤其腸胃機能弱、自律神經調節力差的人，及幼兒、老人家，對氣候變化反應較強烈，更要留意。

《康健》為讀者準備3大酷（cool）招，讓你元氣過夏天。

1.吃對了，不發夏季病

不少人想趁著夏天節食減重，其實吃得少不如吃得巧，營養均衡才能有體力運動、加速代謝，長肌肉而非長脂肪。

※ 多吃鰻魚、全穀類、豆類等含豐富維生素B的食物，這類維生素容易因出汗而流失，需要多補充。

※ 尤其維生素B1是代謝糖質不可或缺的營養素，夏天所需攝取量約是其他季節3倍，一旦缺少，糖質無法順利分解，就會導致食慾減退。

※多運用薑、胡椒、辣椒、咖哩、檸檬、醋（包括料理醋和飲用醋）、梅干等富含檸檬酸的食材來入菜，這些辛料能促進胃液分泌、提升食慾、也能消除疲勞。許多濕熱地區如印度、泰國或四川，料理都偏辣，便是利用香辛料的發汗效果，降低體溫以消暑。

※口渴時改喝薄荷茶、茉莉花茶、菊花茶等花草茶，可舒緩燥熱不適，香氣並有減壓效果。別碰含糖或碳酸飲料類冰涼飲料，以免增加腸胃負擔，糖份、熱量高，還影響正餐食慾。

My comments: I still love plain water most.

※飯後冰啤酒，肝臟受不了。喝啤酒不但會有啤酒肚，還讓肝臟為了分解酒精，加重做工。酒精的利尿作用也會消耗大量水分。喝酒小酌即可，並記得多喝水。

※外出或運動時隨身準備水壺。夏季病發作時，切忌冷飲，以慢慢喝溫熱的飲料減輕不適。人體一天所需的水分為2～2.5公升。食物裡約可攝取1公升，其餘要靠喝水或飲料補充。例如早、午、晚餐前，上午及下午各喝一杯200㏄的水。

My ccomments: A friend of mine who practices traditional Chinese medicine told me to drink a glass of warm water right after I get up every morning, as warm as our body temperature.

2.好好睡覺，充飽電

沒有古人夏夜「輕羅小扇撲流螢」的閒情逸致，現代都市的熱島效應，讓「熱帶夜」等於「失眠夜」。炎炎夏日裡想一夜好眠，得在臥室環境和身心放鬆上下功夫。

※  不管吹冷氣或電風扇，都不能直接對著身體吹。寢室冷氣在睡前提早打開，以降低室溫。溫度最好調到26℃並定好自動關閉，不要整夜開著，因體溫會隨著入睡漸漸下降，容易受涼。

My comments: When I'm at home, working in the study or the living room, I usually don't turn on the air-conditioner or even the fan so as to save the energy to save the earth.  Sweat trickling down my face and back, I often tell myself with a smile, "Sweating is good for health."  However, if it is scorching hot, before going to sleep, I often have the air-conditioner on for one hour or less, which can make the room cool enough. 

※選用透氣性、排汗性佳的寢具。

※ 涼爽的清晨或傍晚，可外出散步到稍微出汗，快走、騎自行車、游泳等也是很好的有氧運動，以促進新陳代謝，打造好睡體質，預防夏季病惡化。

※睡前一小時，以37～39℃半身浴（水在胸部以下）二、三十分鐘，更能促進血液循環及排汗，有助自律神經調節恢復正常，還有放鬆效果。可搭配喜歡的芳香精油或入浴劑。

時間不夠的替代方案：以稍熱的42℃熱水浸至肩部以下泡3分鐘，離開浴缸冷卻3分鐘，再進去泡3分鐘。

My comments: As if in a sauna?

※用足浴泡到腳熱、微微出汗，將火氣往下帶，讓頭部冷卻，以解除工作用腦過度，血液集中在腦部讓你疲累卻睡不穩的困擾。另外搭配涼枕、涼席及退燒用的冰枕，也可以幫助頭部降溫好睡。

3.聰明善用冷氣效果，省電又養生

剛從外頭的炎熱地獄進入冷氣房，雖然立刻獲得涼意，但室內室外的溫差過大，就會影響調節體溫的功能，使自律神經失調而加重夏季病的症狀。

過敏體質、血液循環差、手腳易冰冷的女性或關節炎患者，更要在冷氣房裡做好保護措施。

※開冷氣時，室內室外溫差盡量維持在5、6度內，桌上可放杯水或室內植栽增加室內濕度。

※準備好長袖衣物，進入冷氣房時穿上，保持皮膚的恆溫狀態。穿短裙、短褲時更要注意下半身保暖，可蓋上披肩或薄薄的小毯子，或腹部圍上圍巾。

※  以除濕機搭配電風扇代替冷氣，降低濕度到40～60％，幫助排汗，又能減少冷氣吹太久的後遺症。同樣的溫度，濕度低（較乾爽）感覺更涼爽。用此對抗台灣濕熱、汗水無法順利蒸發的不舒服。

※冷氣溫度調高但風量加大。訂在26～28℃左右，可將風量調大或搭配電扇，加速室內空氣的循環。

※另外搭配一些小技巧製造清涼感：

‧傍晚涼爽時打開窗戶讓熱氣散出，相反一邊的窗戶也要打開，以增加空氣對流，加速散熱。也可用電扇輔助。

‧沙發套、寢具等換成清涼的藍、白色系。

‧ 陽台上養爬藤植物當成天然的隔熱簾。

‧  解決西晒屋的問題。在原本的西曬窗內部，再裝一層玻璃，內外窗相隔10公分，中間放置百葉窗。利用熱空氣向上、冷空氣向下的原理，並以百葉窗控制遮光方向，調節排熱。

還可在混凝土的牆上裝木板牆，中間填入隔熱材。岩棉、泡沫玻璃、玻璃纖維球三種材料都有用，但岩棉最便宜。

My comments: Wow!

全文網址: 3大酷招擊退夏季病 - 炎夏保健康 - 養生百科 - udn健康醫藥 http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=139632#ixzz2YSYWSyMt Power By udn.com

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Let's read some tips in English.

http://www.ndtv.com/article/cheat-sheet/five-ways-to-beat-the-summer-heat-370433

Five ways to beat the summer heat

Edited by Amit Chaturvedi |     Updated: May 23, 2013 13:53 IST

New Delhi:                   The whole of north India is experiencing scorching heat with temperature hovering much above 40 degrees Celsius. This summer heat is especially hard on children or those who have a field job. So, if you have to step out in the blazing heat, follow these handy tips.

1. Drink plenty of water before stepping out in the sun. The body needs water to cool. Persons who have epilepsy or heart, kidney, or liver disease, are on fluid  restrictive diets, or have a problem with fluid retention should consult a physician before increasing their consumption of fluids. Do not drink alcoholic beverages.

2. Strenuous activities should be reduced, avoided or rescheduled during summer time. Individuals at risk should stay at the coolest available place, not necessarily indoors.

3. Put less fuel on your fires. Eat light, nutritious and non-oily food like fruits and vegetables. Foods like proteins that increase metabolic heat production also increase water loss. Do not take salt tablets unless prescribed by a physician. People on salt restricted diet should consult their physicians before increasing the salt intake.

4. Wear lightweight and light-coloured cotton clothing that reflects sunlight and heat and helps the body maintain normal temperatures.

5. Spend more time in air-conditioned places as it reduces the danger from heat. Stay in the shade whenever possible, and avoid sun exposure during the peak intensity hours. If you need to be in the sun for a long time, wear sunglasses to protect your eyes.

My comments: To beat the summer heat and save the energy at the same time, people who don't need to go to work should leave home and stay where there is air-conditioning, for example, libraries, cafes, fast-food restaurants, department stores, etc. This way, energy which could have been consumed at so many homes would be saved.

Want more tips to stay cool in summer? Please see http://anti-valentine.hubpages.com/hub/Over-Twenty-Ways-to-Stay-Cool-in-Summer

Ａ craziest idea it provides is "Try storing some clothes in a fridge and wearing them the next day."  ><