Cardiologist’s 10 Health Recommendations for the Summer

Ida-Tallinna Keskhaigla kardioloog dr Henri Kaljumäe rõhutab: „Praegu on ideaalne aeg olla kehaliselt aktiivsem ning tarbida rohkelt värsket kodumaist toitu põllult ja aiast. Puhkuse ajal inimesed on sageli õhtuti kauem üleval, kuid siis tuleks jälgida, et uneaeg saaks siiski täis ning et ei tekiks unevõlga, mis sageli on kehva enesetunde põhjuseks.”

Dr Henri Kaljumäe, cardiologist at East Tallinn Central Hospital, stresses: ‘Now is the ideal time to be more physically active and consume plenty of fresh domestic food from the fields and gardens. During the holidays, people often stay up longer in the evenings, which is why care should be taken to ensure that they enjoy a full night of rest and that there is no sleep debt, which is often the cause of feeling unwell.’

‘At the same time, it is worth paying attention to such relaxing habits as alcohol, daily consumption of fatty meat, and smoking. Moderation is important here, and the path towards variety must be followed,’ says the cardiologist.

Dr. Kaljumäe has listed some health recommendations on how to look after your heart during the holidays.

10 recommendations: How to Look After Your Heart on Holiday 

1. Drink enough water! In hot weather, the body may lose more fluids than usual, so make sure to drink enough water to avoid dehydration.

2. Consume alcohol in moderation! Summer holidays are often accompanied by alcohol, but consume it in moderation. It is also worth remembering that there is no completely safe amount of alcohol.

3. Eat healthy! Enrich your diet with healthy foods that contain a lot of vitamins and minerals. Prefer fresh seasonal fruits and vegetables offered by the Estonian summer. 

4. Grill healthy! We all know that barbecuing and summer go hand in hand, but nevertheless, make your barbecuing selection more diverse. Instead of fatty pork, you could also occasionally grill seafood or poultry.

5. Be physically active! The long and bright days of summer are a great time to go outdoors. Prefer mornings and evenings for exercise, and avoid exercising during heat waves and high temperatures.

6. Protect yourself from the sun! In clear and sunny weather, use sunscreen, wear hats and sunglasses, not only on the beach but also outside, to protect your skin from harmful UV rays. 

7. Get enough rest and sleep! Although summer days are long, don’t forget that your body needs at least seven (7) hours of sleep to recover. 

8. Beware of health problems! People suffering from cardiovascular disease should be especially careful in hot weather. In the case of heart failure, the blood pressure and well-being of the individual should be monitored, while also making sure that they do not gain any weight.

9. Free yourself from your vices! In the summer, it may be easier to give up harmful habits such as smoking. Find a favourite activity or way to spend your time, and in doing so try to free yourself from your vices. 

10. Listen to your body! On hot days, avoid physical exertion at midday, when the sun is strongest. Find shady places and cool yourself down by swimming or taking a cool shower. If you feel unwell, ask for advice from the Family Doctor’s Advice Line 1220 or from your family doctor; for emergency assistance, call the emergency number 112.

Following these recommendations will help you enjoy a healthy summer.