womanthismonth.com | AUGUST 2025 NUTRITION 105 With temperatures often crossing 45°C and humidity levels that make it feel even hotter, stepping outside during daylight is not just uncomfortable – it can be dangerous. While air conditioning is a lifeline, long hours indoors with little movement, limited sunlight and erratic eating patterns can silently affect your health. If late-night walks aren’t feasible and indoor life is your norm during these months, here’s a Bahrain guide to staying healthy, hydrated and active – even during the hottest weeks. During summer, your metabolism naturally slows down. Heavy, spicy or fried food can make you feel sluggish. What your body needs is fresh, hydrating and gut-friendly food – all you need is to eat light, cooling and local. What to Eat? • Local fruits: watermelon, pomegranate, dates (in moderation), papaya and citrus fruits. • Fresh vegetables: cucumber, courgette, okra, ridge gourd (turai) and bottle gourd (lauki) – best consumed steamed, grilled or in curries. • Fermented dairy: plain laban, ayran or Greekstyle yoghurt – helps in cooling and digestion. • Lentils and legumes: moong dal, lentil stews or light hummus with cucumber. • Flatbreads and whole grains: fresh khubz, oats or millets like pearl millet (bajra) in porridge or roti form. • Don’t forget Middle Eastern mezze like tabbouleh, fattoush and mutabbal – naturally cooling and rich in herbs. It is always better to avoid fried foods like samboosa or falafel (save them for cooler days), high-fat meats and cream-based curries, overuse of garlic or chilli in extreme heat – it raises body temperature – and over-reliance on cold processed snacks like crisps or sugary yoghurts. In air-conditioned spaces, you may not feel thirsty but your body continues to lose water through skin and breath – especially in humid cities like Manama, Dubai or Doha. Stay Hydrated Through • Zaatar buttermilk: blend laban with a pinch of zaatar and mint. • Saffron-infused water (small quantity): known for its cooling and antioxidant properties. • Fennel or cardamom-infused water – keeps bloating at bay. • Coconut water (available fresh or bottled) – perfect electrolyte balance. • Lemon-mint water with pink salt and honey – Middle Eastern twist to lemon water. • Homemade tamar hindi (tamarind drink) without sugar. But these three need to be avoided: • Arabic coffee (qahwa) in excess, as it can dehydrate. • Black tea in large quantities. • Chilled colas, energy drinks or ‘sports drinks’ with synthetic additives. Your indoors are cool but your body’s natural systems still need attention – from digestion to sleep to immunity. It is important to maintain a consistent prayer and sleep schedule – aligning with the circadian rhythm helps metabolism. Always use cotton or linen thobes or abayas – light-coloured and breathable. It is advisable to use AC at a moderate temperature (23–26°C) to avoid dry skin and respiratory issues. Include one raw vegetable meal daily – salad or smoothie bowl. Habits That May Look Cool but Need to Change • Oversleeping in the afternoon – it can disturb digestion and night-time sleep. • Over-relying on chilled desserts – they shock the gut and cause mucus build-up. • Forgetting to moisturise skin and drink water – AC can dehydrate quickly. • Ignoring signs of mild dehydration – fatigue, dry eyes or low concentration. Staying physically active is important. Indoor walking of 100 steps every hour in your living space can be the new norm. Pilates, barre or mobility training – focused, low-sweat, strengthbuilding routines – can also be part of your daily routine. Zumba Gold or cultural dance (in moderation) is also a good alternative as it boosts mood and movement without heating the body. Middle Eastern summers teach us how to pause, listen to our bodies and practise restraint. Health during this season doesn’t mean pushing your limits – it means supporting your body to work with nature, not against it. So choose light meals, smart drinks, mindful movement and restful routines. Your AC may give you cool air – but it’s your lifestyle that will truly cool and nourish your inner system. Disclaimer: This article is for general nutrition information only. Consult a healthcare professional or dietitian for personalized advice. is Not a Luxury - It’s Your Lifeline Summer Self-care: Dr. Tejender Kaur Sarna, widely known as Dr. Tejji, is a PhD in Nutrition, Lifestyle Nutritionist, and Meal Planner with 25 years of experience. She shares why staying healthy during Bahrain’s scorching summer months is crucial yet achievable, offering simple, practical tips to keep you energized, hydrated, and feeling your best.
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