Summer Nourishing Foods and Tips for Coping with Extreme Heat

As extreme heat continues nationwide and tropical nights above 30°C are ongoing, this is a time when managing summer health becomes a concern.

During times like these, people aged 65 and older should avoid outdoor activities and be careful about heat-related illnesses. Even in Taebaek, Gangwon-do, which is located at a high elevation, a heat wave advisory was issued on the 1st, and the intense heat is expected to continue across the country.

In such extreme heat, the body can easily become fatigued.

With Malbok coming soon, let’s look at good summer nourishing foods and some tips for coping with extreme heat.

Summer nourishing foods

In extreme heat, the balance of the body can easily be disrupted due to the loss of water and minerals through high temperatures and sweating. When the body’s balance is disrupted, energy can quickly drain and immunity can weaken. At times like this, eating summer nourishing foods that can help boost the body’s vitality may be beneficial.

1. Seasonal fruit

There is nothing better than seasonal fruit as a summer food. That is because seasonal fruit is rich in water, minerals, and vitamins. In particular, various vitamins also help maintain immunity. 대표적인 fruits include blueberries, peaches, Korean melons, melons, and watermelons.

2. Samgyetang

Samgyetang is one of the 대표적인 summer nourishing foods. It is also well known as a health food to foreigners visiting Korea. Samgyetang is a nourishing dish made by simmering glutinous rice, ginseng, jujubes, garlic, chestnuts, and Astragalus root, among other medicinal ingredients, until tender. The warm-natured chicken, together with ginseng, Astragalus root, and garlic, helps protect the stomach, boost energy, and stimulate appetite.

3. Kongguksu

Kongguksu, which tastes especially good in summer, is also one of the good foods for the season. Soybeans are well known as a healthy food in themselves. They are not only very high in plant-based protein, but they can also help replenish moisture, making them useful for summer health management. In particular, soybeans help strengthen the spleen and stomach, improve digestion, and boost energy, making them a good nourishing food to eat in summer when digestive function can easily decline.

4. Eel

Eel is rich in protein and unsaturated fatty acids, which makes it an excellent summer nourishing food. In particular, the abundant DHA and EPA in eel help prevent stroke and cardiovascular disease. It is also rich in vitamin E, which helps strengthen immunity, and gingerol, a component in ginger eaten with eel, may help warm the digestive system.

5. Duck meat

Lastly, there is duck meat. Unlike beef or pork, duck is high in unsaturated fats. It is also richer in vitamins A and B than other meats, making it effective for regulating metabolism, recovering from fatigue, and improving immunity.

It is good grilled, but it is even better as duck baeksuk with herbal ingredients added. If you do not have much appetite, eating it as a cold dish with various vegetables and mustard sauce can help stimulate appetite while still allowing you to benefit from duck’s nutrients.

Tips for coping with extreme heat

So far, we have looked at summer nourishing foods. If you are exposed to extreme heat in the wrong way, you may be at risk of heat-related illness and danger. Therefore, it is advisable to follow these tips for coping with extreme heat in summer.

1. In summer, check the temperature and heat wave advisories frequently.

2. Before going out, check the weather conditions in advance, and avoid outdoor activities during extreme heat.

3. When going out, it is good to block sunlight as much as possible by using a wide-brimmed hat, parasol, or similar items.

4. Avoid outdoor activities between 2 p.m. and 5 p.m., when temperatures are highest.

5. Do not set indoor cooling temperatures too low. A healthy indoor cooling temperature is 26–28°C.

6. The best tip for coping with extreme heat in summer is to drink water often. It is good to drink water frequently even if you do not feel thirsty.

7. It is good to shower often and wear loose-fitting clothes that allow ventilation.

8. Wearing light-colored clothing such as white or beige is good for reflecting sunlight.

Please be especially careful if you belong to these groups!

So far, we have looked at tips for coping with extreme heat in summer.

Lastly, the following people need to be especially careful.

✔ Older adults aged 65 and over

✔ Seniors living alone

✔ Workers who spend long hours working outdoors

✔ People with chronic conditions such as high blood pressure, heart disease, or stroke

✔ Children

✔ Pregnant women

These people may be at even greater risk when exposed to extreme heat, so if any abnormal symptoms appear, it is best to get proper help quickly. If symptoms such as dizziness, headache, blurred vision, muscle pain, nausea, or vomiting occur, it is advisable to ask those around you for help.

Now that the heat wave has begun, until heat advisories and warnings are lifted nationwide, please follow these nourishing food and summer heat safety tips to protect your health in advance.

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