Health Hotline Magazine | June 2024

Exercising may be the last thing you want to do when it’s very hot outside—and of course you shouldn’t push yourself in extreme temperatures—however, a lifetime of regular physical activity can go a long way in helping our bodies adapt to heat and support good cardiovascular health. Re search published in late 2023 says that “By frequently increasing core temperature and sweating, as well as stimulating the cardio vascular system, regular physical activity … in temperate conditions leads to several physiological adaptations that increase heat tolerance and help in meeting the increased demands placed on the cardio vascular system during heat stress.” It goes on to say that regular physical activity in a hot environment provides “even greater and additional” heat adaptations, includ ing “a lowered resting core temperature, improved vasodilation in the skin (this helps release heat), increased sweating capacity, improved cardiac function, expanded blood volume, and enhanced cellular protection.” The researchers point out that this is espe cially important for today’s youth, who will be more exposed to extreme heat GET MOVING! WANT TO BEAT THE HEAT?

Staying hydrated (all day long, not just when you feel thirsty) may be the single most important thing you can do to support your body during times of extreme heat, but sorry to say, your iced latte doesn’t cut it. Just as important as staying hydrated is what you hydrate with. Water is the gold standard, but if you are sweating a lot (e.g., working or exercising outdoors or in extreme heat conditions) replacing lost electrolytes becomes a must because they are lost through sweat. Electrolytes—sodium, potassium, calcium, magnesium, and chloride—are essential for basic life functioning and a loss or imbalance can disrupt normal body functions, possibly leading to life-threatening complica tions. You can buy electrolyte powders or liquids to add to your water, or you can simply add a little sea salt: a common amount recommended for “endurance activities” is ¼ to ½ teaspoon of sea salt per liter of water. Coconut water has a natural cooling effect that helps reduce heat stress and is a good source of elec Optimizing nutrient intake of foundational supplements like vitamin C, the B complex, and magnesium helps our bodies be more resilient to the extra stress hot weather puts on them, as well as ensuring we replenish what is lost through sweat. Research on vitamin C and heat adaptation goes back decades and shows that vitamin C “…may reduce the physiological responses to heat stress” and improve acclimatization to high temperatures. Effective doses were between 250 and 500 mg/day. The B vitamins are intricately involved in cellular energy production; optimizing your B vitamin intake could combat the feelings of lethargy and low energy induced by high temperatures. One study found that high school athletes who took a B-complex supplement during exercise in hot weath er experienced less fatigue compared to those who did not take the supplement. Magnesium plays a role in thermoregulation, or the body’s ability to regulate its temperature, and a majority of people just don’t get enough of this important mineral. It is also one of the electrolytes lost during profuse sweating. Finally, magnesium is needed for vasodilation, or the relaxation of blood vessels, important for maintaining good cardiovascular health, which becomes critical during extreme heat. Building heat resiliency has become something that modern humans have to do in a warming world. Focusing on support ing your overall health, especially cardiovascular health, is one of the key ways in which to do that. Feel like you need a little guidance in your health journey? Natural Grocers’ Nutritional Health Coaches (NHCs) are always there for one-on-one consultations to help you empower your health! trolytes, particularly potassium. Support, strengthen, and protect with supplements

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in the future. “By maintaining regular physical activity and adequate physical fitness throughout their lives,

they may be better equipped to meet these challenges.”

For references, visit: naturalgrocers.com/issue-83

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