As temperatures continue to soar, health authorities are diligently issuing advisories to residents on how to stay cool and protect their well-being.
Recently, the Dubai Health Authority (DHA) released its summer guidelines for 2023. If you find yourself contemplating the necessary adjustments to your diet, lifestyle, and daily routine, here are eight essential considerations to bear in mind.
1. Before you travel, check health regulations
Firstly, if you are planning to travel, it is crucial to conduct thorough research on the expected summer heat at your destination, as well as any necessary health precautions. The Dubai Health Authority (DHA) strongly advises residents to visit the Traveller’s Clinic, an authority-operated facility that offers pre-travel medical services including vaccinations, risk assessment, and travel advice.
To book an appointment, simply call the DHA hotline at 800 342. Upon contacting them, you will undergo an initial online consultation with a doctor. Following this consultation, the doctor will prescribe any required vaccines that you may need before your trip. These vaccines can be conveniently administered at DHA health centers.
By taking these proactive measures, you can ensure a safe and enjoyable travel experience. Remember, your health and well-being are of utmost importance, so don’t hesitate to seek professional guidance and take the necessary precautions before embarking on your journey.
Cost: Dh150 + vaccination fees, as applicable
2. Eat foods with a high water content
During the summer period, the body needs to eat food that contains high water content, such as:
- Raw fruits and vegetables
• Salads
• Cold juices (without added sugar)
• Ice cream made of fresh fruits
• Yoghurt
• Lean meats
On the other hand, DHA advised people to avoid or minimize the following types of foods:
- Deep fried
• Fast foods
• Soft drinks, as they contain high sugars
• Sweets and sugar
• Canned foods, as they contain excess amount of salt
3. Get enough sleep
If you consistently fail to get enough sleep each day, it can have a detrimental impact on your mental, cognitive, and physical health. This accumulation of missed sleep hours is known as sleep debt, and it can even worsen chronic conditions like hypertension, diabetes, and heart problems.
While adults typically require seven to nine hours of sleep per day, the sleep needs of children vary significantly depending on their age. Newborns, for instance, may need 14 to 17 hours of sleep daily, while school-aged children may require nine to 11 hours. If you’re interested in determining the appropriate amount of sleep for your child, we have a comprehensive guide available.
The summer season poses additional challenges to achieving a good night’s sleep, according to the DHA. As your body prepares for sleep, your core temperature drops by two or three degrees. The cooler air temperature aids in this process, making it easier to fall asleep. Therefore, it’s crucial to optimize your sleeping environment not only to ensure you get enough sleep but also to enhance its quality.
4. Stay active
Regular physical activity is a simple yet effective method to minimize the risk of chronic diseases and enhance your overall well-being. Engaging in physical exercise not only boosts your physical and mental functioning but also promotes better sleep patterns and reduces anxiety.
For those who find the gym mundane and prefer the thrill of playing football or basketball, there are numerous indoor options available. Dubai Sports World and Abu Dhabi Summer Sports facility cater to sports enthusiasts by providing indoor facilities for football, cricket, paddle tennis, volleyball, and other exciting activities.
Moreover, if you seek a unique experience, you can indulge in night swimming at three stunning beaches in Dubai, which are equipped with all the necessary amenities to ensure a delightful aquatic adventure.
5. Use sunscreen
If you do not currently incorporate sunscreen into your daily routine, it is highly recommended that you begin doing so without delay. Sunscreen plays a crucial role in minimizing the risk of skin cancer, preventing signs of aging, and diminishing the visibility of sunspots. Moreover, it serves as a protective shield against sunburn, safeguarding the health and vitality of your skin.
6. Do these 4 things to keep cool
High temperatures can lead to various heat-related illnesses, ranging from heat exhaustion to heat stroke. To ensure your well-being during hot weather, consider the following tips:
- Opt for loose-fitting clothing made of cotton, as it allows for better air circulation and helps keep you cool.
- After spending time outdoors, make it a habit to take frequent baths or showers using cool or tepid water. This will aid in lowering your body temperature.
- Shield yourself from extreme heat and direct sunlight by wearing hats or caps.
- Stay hydrated by consuming an ample amount of water throughout the day. Aim for approximately eight to 12 cups of water.
By implementing these practices, you can effectively combat the adverse effects of high temperatures and safeguard your health.
7. Children and accidents
Did you know that children’s bodies heat up faster than adults? According to a study published in Scientific American, children have a harder time regulating their body temperature compared to adults. This makes children more vulnerable to heat-related illnesses, especially when they are engaged in physical activities, living in environments without air conditioning, or are left waiting in parked cars.
While summer school holidays are a time for enjoyment, it is crucial for parents to prioritize safety measures both indoors and outdoors to safeguard their children from both minor and severe injuries.
8. Mental Health
Seasonal Affective Disorder (SAD) is a prevalent health issue that individuals may experience due to seasonal changes. It is a form of depression that occurs during specific seasons, either from late spring to early summer or from late autumn to early winter.
According to the DHA, the rise in temperature and humidity can trigger biological changes that impact brain chemistry. This can result in feelings of discomfort and a strong desire to stay indoors, where air conditioning can provide relief from the intense heat. These circumstances can lead to social isolation, lethargy, and a lack of motivation to engage in activities. Any of these factors can contribute to the onset of summer depression.
Furthermore, alterations in daily routines, such as changes in sleep and meal times due to vacations, school or university breaks, or financial concerns arising from travel plans, can generate feelings of anxiety that may escalate into summer depression.
In conclusion, Seasonal Affective Disorder is a common health problem associated with seasonal transitions. The DHA suggests that both biological changes and disruptions in daily routines can contribute to the development of this condition. By understanding these factors, individuals can take proactive steps to manage and alleviate the symptoms of summer depression.
Treatment
Treatments fall into four main categories that may be used alone or in combination:
- Light therapy or phototherapy
• Psychotherapy
• Antidepressant medications
• Vitamin D
Consult with your healthcare provider to determine the most suitable treatment or combination of treatments for your specific needs.
Also Read: What are the basic rules for ex-pats living in Dubai?