STAYING WELL DURING A HEATWAVE
Britons traditionally spend thousands of pounds each holiday season hopping on planes in search of the sun. Now, as we are experiencing more changes in solar activity (sunspots, solar cycles, solar radiation), it is likely that we shall see more Mediterranean temperatures warming our shores in summer months. However, because the British Isles are dominated by Atlantic weather patterns, our heatwaves can feel more humid and uncomfortable than the traditional dry heat of the Mediterranean. Therefore, it is important to know what you can do to stay healthy when the thermometer rises towards 30 degrees Celsius and above. To find out more, please read on …
Coping with a heatwave when you are also trying to work is very different from coping with the heat while relaxing by pool or beach during your summer holiday. Heatwaves at the best of times can place extra stress on the body, especially for older adults, young children and anyone with chronic health conditions.
Know the signs of heat exhaustion and heatstroke
Early signs of heat exhaustion include:
*Clammy skin
*Tiredness
*Weakness
*Headache
*Muscle cramps
*Nausea/vomiting
*Dizziness
*Fainting
Early signs of heatstroke include:
*Sudden cessation of sweating. This is the body clamping down and causing a resistance to expelling.
*Confusion or unusual behaviour
*Loss of consciousness
*A very high body temperature
*Hot, flushed skin
*Rapid heartbeat
*Seizures
Heatstroke is a medical emergency. Although people with heatstroke are often described as having hot, dry skin, they may still be sweating. So please don’t wait for the skin to become dry before seeking help. Cold sponging/lukewarm shower may be appropriate while waiting for medical help.
Heat Intolerance
Some people are far more susceptible to heat illness than others. It usually comes down to how well the body can manage fluid balance, circulation, and cellular energy production under stress. Here are the main factors that make some people more susceptible to heat illness:
1.Electrolyte imbalance - (salt, potassium, magnesium). People at higher risk include: those on low salt diets, heavy sweaters, endurance athletes, older adults with reduced thirst response, those with copper/iron imbalance.
2.Medications - Some common drugs reduce heat tolerance by blunting the body’s normal cooling and circulation responses: Diuretics (increase fluid loss), Beta blockers (limit heart rate response), Antidepressants/anticholinergics (reduce sweating/thermoregulation). Blood pressure medications.
3.Reduced circulatory compensation - If circulation is impaired, heat builds up faster. This can occur in cardiovascular disease, autonomic dysfunction, dehydration.
4.Low energy metabolism - Heat tolerance depends on ATP production (the currency of cellular energy). Mitochondria are the tiny organelles in cells that produce energy. When mitochondrial function is stressed (e.g. through chronic illness and inflammation), energy production becomes less efficient, heat is handled less effectively and fatigue arrives earlier.
5.Nutrient factors (including B vitamins) - B1 deficiency may contribute to fatigue, exercise intolerance and heat sensitivity. This is far more likely with high alcohol intake, poor diet, chronic illness or malabsorption states.
6.Low blood volume/POTS (hypovolemia tendency) - People with low salt intake, chronic dehydration, autonomic nervous system dysfunction (e.g. POTS -Postural Orthostatic Tachycardia syndrome) may have lower circulating blood volume at baseline, making them more vulnerable to heat-induced blood pressure drops.
7.Age and physiological reserve - Older adults sweat less efficiently, thirst response is blunted and kidney concentration ability declines, making both dehydration and overheating more possible.
8.Infection/inflammation burden - Chronic infections such as viruses, Borrelia (Lyme), Bartonella etc. or inflammatory states can increase resting metabolic demand, impair vascular regulation and increase oxidative stress load, all of which can reduce resilience in heat stress situations.
9.Histamine intolerance/MCAS (Mast Cell Activation Syndrome) - difficulty in breaking down and clearing histamine from the body can augment sweating and heat intolerance. Heat itself can promote histamine release from mast cells in some people. This creates a loop: heat triggers more histamine release. Histamine triggers more flushing and sweating. Sweating and dehydration make symptoms feel worse.
10.Hyperthyroidism (overactive thyroid) - Often causes persistent heat intolerance and sweating along with weight loss, tremor and a rapid heart rate.
Simple Tips To Stay Well
*Drink enough water: Avoid sugary flavoured juice and dehydrating coffee, tea or alcohol! Don’t wait until you are thirsty. Sip water regularly throughout the day.
*Replace electrolytes: Sweating causes loss of sodium (salt) and potassium, which are essential for nerve function, muscles and hydration. If you’re sweating heavily, replace these through your diet or an appropriate electrolyte drink (my favourite is Dr Berg’s electrolyte mix). Failing that, a pinch of salt and potassium gluconate or Bioplasma cell salts. If you are on medications, please check with your GP first which is the most appropriate hydration support for you.
*Eat hydrating foods: Fruits and vegetables such as watermelon, cucumber, tomatoes (if no histamine intolerance) and oranges can help hydration. A refreshing drink I make myself in the NutriBullet is cucumber, half a lime, a little ginger and water.
*Keep the indoors cool: Close the curtains during the hottest part of the day, use fans/ air condition units (if available). Some people have success keeping windows closed. Personally, I have more success with keeping windows open, particularly at night. If outside air is cooler than inside, opening windows on opposite sides of the home creates a draft to push warm air out.
*Wear light loose-fitting clothes and a brimmed sunhat if outdoors. It’s time for UK employers to start relaxing dress code for employees in heatwaves.
*Look at Vitamin B1 (thiamine): Some practitioners suggest that inadequate B1 levels contribute to heat intolerance in susceptible individuals. If you take B1, back it up with a natural B complex. My favourite is Bee Bread by Ki Science.
*Swimming (if medically fit to do so): Swimming is my personal favourite method of cooling the body as I am lucky enough to live in Plymouth not far from the sea. Even as an all-year-round swimmer in the sea, I always enter the water gradually as sudden temperature change can trigger cold water shock, rapid breathing, changes in heart rhythm and serious complications. A good way to ease yourself gradually into cooler water is by using an inflatable, like a large rubber ring, so you can float and gradually immerse yourself into the water.
*Address obvious underlying medical issues: Low grade chronic infections of all kinds, chronic immune suppression, thyroid issues, histamine intolerance, Mast Cell Activation, mineral imbalances, deficiencies etc.
So, the main message is enjoy the warm weather of summer but be sensible in the heat and stay well hydrated. This applies to humans, animals and plants!
If you would like to improve your health by identifying and treating the root causes, please get in touch with the Good Health Clinic on goodhealthclinic@outlook.com to request a free 30 minute Enquiry Call or book an appointment. Please note that an Enquiry call is not a consultation but an exploratory call to see if this is a clinical approach you wish to pursue.To your very good health,
Suzanne Jeffery (Nutritional Medicine Consultant)
M.A.(Oxon), BSc.(NMed), PGCE, GNC, BSEM, MNNA, CNHC
The Good Health Clinic at The Business Centre, 2, Cattedown Road, Plymouth PL4 0EG
Tel no: 07836 552936/ Answer phone: 01752 774755
Disclaimer:
All advice given out by Suzanne Jeffery and the Good Health Clinic is for general guidance and informational purposes only. All advice relating to other health professionals’ advice is for general guidance and information purposes only. Readers are encouraged to confirm the information provided with other sources. Patients and consumers should review the information carefully with their professional health care provider. The information is not intended to replace medical advice offered by other practitioners and physicians. Suzanne Jeffery and the Good Health Clinic will not be liable for any direct, indirect, consequential, special, exemplary or other damages arising therefrom.