1) Swap sun cream for block
“Chemical sun creams absorb ultraviolet light, preventing it penetrating the skin but transferring that light’s energy into heat energy, which does scatter into the skin,” says Sally Penford of the International Dermal Institute. “But sun blocks — unlike creams, which are absorbed — sit on top of the skin, reflecting the light and minimizing energy absorption.” Look for non-fragranced, mineral-based (titanium, zinc) blocks, and choose an SPF of 15 for the body and 30 for the face. “Avoid anything with occlusive mineral oils or cocoa butter,” adds Penford. “These can clog hair follicles, cause tiny blisters and prevent the escape of perspiration — which is, after all, your body’s cooling tactic.”
2) Take a sniff
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Static in a tailback in soaring temperatures, on the road to nowhere but road rage? According to research conducted at West Virginia’s Wheeling Jesuit University last year, the aroma of either peppermint or cinnamon can markedly decrease frustration and anxiety. “Although considered a warming oil, cinnamon may work like peppermint because it’s associated with Christmas and cold winters,” says Georgina Walker, aromatherapist for Cariad Aromatherapy. “I suspect it triggers relaxed, cooling feelings linked to that time of year.”
Citrus oils — mandarin, grapefruit and particularly lime — are also calming, says Walker. Try three drops of pure essential oils on a tissue placed on the dashboard.
3) Be light with hair care
In the summer, says senior hair stylist Toby Rundle, we sweat more through the head, and the scalp produces extra sebum; these secretions combine with hair products to weigh down your hairdo.
“Hairspray is generally OK,” he says, “but other products, such as gel, conditioner and mousse can coat the scalp and make the hair denser, so it attracts and traps heat.” Instead, opt for a soft, short and broken-up or sliced summer cut, conducive to “aerodynamic” ventilation as you walk, and be sparing with lotions and potions. “Or pile long hair up on top of your head with clips to expose the back of the head and neck for heat loss,” suggests Rundle.
4) Think yourself cool
According to hypnotherapist Georgia Foster, mind power can keep you calmly chilled. If being trapped on a stuffy train or waiting in a long queue for an ice-cream always makes you fume, they will continue to do so indefinitely — simply because, to you, they’re conditioned, reflex reactions.
“Your unconscious mind knows no other response, and will use the same one until you give it another,” she says. “Imagine yourself in an icy pool or beside a powerful fan. This visualization will be stored as a memory and, the next time you’re in the same situation, your mind will know there’s another option.”
5) Achieve average weight
The appeal of summer salads serves a useful biological purpose — it was the 19th-century German naturalist Carl Bergmann who first observed that the more warm-blooded animals weigh, and therefore the more metabolizing tissue they have, the greater their body’s heat generation and core temperature. Numerous supporting studies since have shown the rule applies equally to humans. And the greater your size, the lower your surface area/weight ratio, hampering your ability to lose heat. “Fat layers provide unwanted extra insulation,” says William Keatinge, emeritus professor at the University of London and a leading authority on thermoregulation. “It is the overweight who are most at risk of heatstroke and heat exhaustion.”
6) Avoid cold showers
It may seem an obvious and inviting therapy for sticky flesh after a long day, but a sudden cold shower or bath is far from ideal. “If your skin gets too cold, your body will reduce blood flow to the skin’s surface and shut off sweat production in a confused attempt to conserve heat — the opposite of what you want,” says Keatinge.
7) Behave as if you live in a hot country
Those who live on the shores of the Mediterranean have long successfully manipulated in-house temperatures. Airing your home at the coolest time of day — around 5am or 6am — then pulling down the shutters before the mercury rises will prevent heat entering, says Keatinge.
Chillies or spicy Asian meals such as curries should be on your menu, because they not only induce sweating, and thereby cooling, but also replace essential salts.
Finally, consider easing up on the anti-perspirant as excessive use handicaps the body’s heat-loss mechanism. “A few sprays under the arm are, of course, fine,” says Keatinge, “but slathering it all over your body could be quite dangerous in hot temperatures.”
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