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Thriving in the tropics WHILE FOREIGNERS FLOCK TO OUR SHORES FOR ITS WONDERFUL WARM CLIMATE, WE OFTEN CURSE THE HEAT. WELL, NO MORE. IN THIS ISSUE, FIND OUT HOW TO THRIVE—NO, FLOURISH—IN THE SUMMER HEAT.
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eeping cool is one way to battle the heat, but the other way is to get used to it. The process of the body adjusting to the heat is called heat acclimatization. Keeping cool and heat acclimatization should always come together. Now we’ve learned about keeping cool in the March 2010 issue of A Slice of Orange. Now it’s time for the second half. One way people cope with the warmth is to stay still because moving burns more calories, which can heat up the body. This is only partial acclimatization. For full acclimatization, your body needs to get used to the heat while staying active. Complete heat acclimatization can take up to 14 days, so do not rush the process. But rest assured that after this, your body will be fitter than it was before, having improved thermal comfort, improved exercise performance, reduced core temperature, earlier skin blood flow, improved organ protection, and a fitter cardiovascular system.
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD
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do this every day for two weeks. Unlike training to lose weight where what matters is how far you run/walk, when acclimatizing to warm weather what matters more is how long you endure the exercise.
Training your body to stand the heat, and in the process push itself to become fitter and stronger, is composed of two parts. The first part is exposing yourself to heat stress. In fact, top athletes from cooler parts of the world who will compete in warmer countries spend about 1 hour a day in a heat chamber (like a sauna) for 7 to 10 days before competing. But if you are competing, there’s no need to do this drastic measure.
What does this exercise regimen do, aside from burning calories and keeping you fit? It also teaches your body to conserve minerals it normally loses through sweat
Your body will be fitter than it was before, having improved thermal comfort, improved exercise performance, reduced core temperature, earlier skin blood flow, improved organ protection, and a fitter cardiovascular system. Instead, all you have to do is to 1) expose yourself for at least two hours outside an air-conditioned room to expose yourself to our warm climate; and 2) heat yourself up from the inside by exercising moderately at least 40 minutes within this 2-hour period. Now remember that at first, this will tax your heart, so make sure to visit a doctor first if you are not sure of your heart health, or if you have risk factors, such as age of over 40 years; high blood pressure; diabetes; being overweight or obese; or a previous history of heart problems or other signs of heart disease, such as chest pains or easy fatigue.
and urine. It makes the cooling effect of sweat more efficient, too. Plus it teaches your heart to pump blood more efficiently, while at the same time pumping slower and in a more relaxed fashion.
Once your doctor gives you a green light, start embarking on an aerobic exercise program. This includes brisk walking, running, or cycling, or other aerobic exercises you can do while staying in warm temperatures. This means swimming is not included unless the pool is heated. This may also mean exercising outdoors instead of in the gym if your gym is airconditioned. Do this gently at first, starting with just 20 minutes of exercise, and slowly extending your exercise time. Your goal is to be able to do 40 minutes by the time the 2-week period has ended. If your schedule permits,
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Here’s how you do this:
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• Wear light, loose-fitting clothes of breathable fabrics, such as cotton.
Start now, and in two weeks, you’ll be ready to face the summer heat bravely, and enjoy it more without fear.
The second component of heat acclimatization is preventing your body from overheating as you try to push it to its limits. This is just as important as the first component because it will keep you away from suffering from heat exhaustion or heat stroke, which can happen especially if you’re just starting.
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Drink small amounts of water frequently. Take frequent short breaks in cool shade. Eat smaller meals before exercising. Avoid caffeine and alcohol, which can dehydrate you. Caffeine is present in most energy drinks. Stop to rest if you feel exhausted, feverish, lightheaded, dizzy, or have chest pains or difficulty breathing.
Cool ka lang There are days when things just won’t turn out your way. So you become frustrated or even angry. And if you are chronically angry, it can harm your health by elevating your blood pressure and impairing your breathing and digestion.
calm, allowing you to more carefully release the knot.
take a sip of water. Use your rituals during stressful times of the day.
Think of your enemy. More specifically, think of what you would do if you were in his or her shoes. How will you react?
Stay healthy. This means getting enough sleep and lots of protein, fiber, vitamins and minerals into your diet. Exercise.
To calm down, try the following:
Create rituals. During a time when you feel everything is beyond your control, rituals become something you can control. It can be simple meditation, or dimming of the lights. Others remove their shoes. Others
However, sometimes these steps will not be able to help ease your anger. When this happens, consider getting therapy for anger management. This is a process of learning to recognize signs of anger, and taking action
Think of a knot. Imagine that your problem is a knot. The more you pull on the ends, the tighter the knot becomes. Now imagine becoming
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2011 ActiveLink
Benefits Made Better
ActiveLink 7/F Electra House Building 115-117 Esteban St., Legaspi Village, Makati City www.activelink-consult.com
to calm down and deal with anger positively. If you experience any of the following, maybe it’s time to see a therapist for anger management: • • • •
You feel like you always have to hold in your anger You frequently argue with your partner, children or co-workers You are having trouble with the law You display physical violence, threats of violence, or out-of- control behavior.
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.