Adjust the humidity and heat to keep you and me healthy

In the hot summer, my country has entered the plum rain season, with heavy rainfall and concentrated precipitation, which makes most of us live in a hot and humid environment like a steamer. The temperature suitable for human life is generally between 20-25℃, and the humidity is between 40%-60%. Too high or too low temperature, too high or too low humidity may cause varying degrees of harm to the body. Our body will take all measures to adjust its internal environment to cope with the changes in temperature and humidity in the outside world. A series of physiological and psychological reactions caused in this process will pose a threat to our health. We need to pay great attention to it and take necessary intervention measures in time to maintain our health. Adjust the humidity and heat, and you and me will be healthy.

Figure 1 Temperature and humidity affect health.

1. “Three hazards” of hot and humid environment

(1) Harm to physical health

The functioning of the organs of the human body cannot be separated from a constant temperature environment. In a hot and humid environment, it is more difficult for the body to dissipate heat. In order to reduce heat, the heart will pump a large amount of blood to dilate blood vessels, which can easily induce cardiovascular and cerebrovascular diseases; heavy sweating will carry out essential electrolytes including potassium, sodium and chloride. Severe electrolyte disorders can lead to malignant arrhythmias and sudden death. Sustained high body temperature can cause the body's temperature regulation system to collapse, causing heat stroke/heat stroke, damaging organs throughout the body, and leading to death. At the same time, high humidity can easily cause skin diseases such as eczema and prickly heat. Humid air can cause mold to grow, causing allergies and respiratory diseases.

Figure 2 The hot and humid environment is like a steamer, "baking" our bodies.

(2) Harm to mental health

Long-term extreme humidity and heat will inevitably cause mold, mold everywhere, even your mood. Hot and humid weather can easily make people feel tired, anxious, and depressed. There are records showing that the number of visits to emergency rooms for psychiatric patients increases on extremely hot and humid days. A nationally representative study reported that for every 1°C increase in average temperature, the risk of co-occurrence of depression and anxiety disorders increased by 24%; for every 1g/m³ increase in average humidity, the risk of co-occurrence increased by 6%. Continuous sultry weather may lead to poor concentration, reduced work efficiency and irritability.

Figure 3 Hot and humid environment affects emotional health.

(3) Harming family health

The family is the micro-environment of our lives and the harbor of our lives. On the one hand, a hot and humid environment can cause health problems for family members, increase family burdens, and cause family conflicts. On the other hand, a hot and humid environment can cause mold on furniture and walls, affecting family hygiene. High humidity can also damage electrical appliances, shorten their service life, and easily lead to dangerous accidents.

Figure 4 A hot and humid environment affects family health.

2. Regulating dampness and heat in three aspects

(1) Live a disciplined life to resist dampness and heat

1) Eat a healthy diet

In a hot and humid environment, the human body's metabolism speeds up and it is easy to sweat. Therefore, the diet should be light, and avoid excessive oil and spicy food to reduce the burden on the body. Eat more fresh vegetables and fruits, such as watermelon, cucumber, bitter gourd, etc. These foods have the effects of clearing heat and relieving summer heat, diuresis and dehumidification. Although the diet should be light, the intake of nutrition should also be guaranteed. An appropriate intake of high-quality protein, such as fish, lean meat, eggs, milk, etc., helps maintain the normal function of the body. The human body is prone to sweating, which leads to excessive water loss. Therefore, it is necessary to replenish water and electrolytes in time to maintain the body's water and salt balance.

2) Exercise appropriately

In a hot and humid environment, you can choose some more relaxing forms of exercise, such as walking, jogging, yoga, etc. Avoid strenuous exercise during the strongest sunlight hours. The exercise time should not be too long, generally controlled within 30-60 minutes. Exercising for too long can easily lead to excessive fatigue and even cause problems such as heat stroke. After exercise, you should replenish water and nutrition in time to help your body recover. At the same time, pay attention to proper rest and avoid excessive fatigue.

3) Keep a regular schedule

Ensure adequate sleep. In a hot and humid environment, the human body is prone to fatigue. Therefore, ensure adequate sleep time to help the body recover. Avoid staying up late, which can easily disrupt the body's biological clock and cause body dysfunction. In a hot and humid environment, you should pay more attention to maintaining good work and rest habits and avoid staying up late. In the hot afternoon, you can arrange some rest time appropriately to avoid long-term exposure to high temperatures.

Figure 5 A regular and healthy life is good for your health.

(2) Make good use of tools to remove dampness and heat

1) Use fans and air conditioners to create coolness

With the development of science and technology, fans, air conditioners and other cooling equipment have become popular in our lives. Make full use of these machines to help us adjust the indoor temperature and create a cool environment.

2) Make good use of dehumidifiers

During the rainy season, you can use a dehumidifier at home to remove moisture from the air in time and create a dry environment. It should be reminded that when using these devices, you should consider your own situation to avoid catching a cold, and you should also save energy.

3) Desiccant dehumidification

Using desiccants can help reduce moisture in some special environments. Place desiccants (such as silica gel, activated carbon) in humid areas to help absorb moisture.

Figure 6 Dehumidification tool removes heat.

(3) Work together to overcome dampness and heat

1) Good home dehumidification

Family is always our harbor. A harmonious family life can cope with all challenges. Organize family activities in a suitable climate. Go to the forest or stream for leisure under the premise of ensuring safety. On the one hand, it can cool down and enhance the interaction between family members. Adjust the home layout to avoid furniture close to the wall, maintain air circulation, and reduce moisture accumulation. Clean the bathroom and kitchen regularly to prevent mold growth. Open windows regularly for ventilation, especially during periods of low air humidity (such as morning or evening). Communicate with family and friends regularly, share emotions, and conduct psychological counseling.

2) Adjust your mindset

Keep a happy mood, which is good for your health. In a hot and humid environment, you should maintain a positive and optimistic attitude and avoid irritability that affects your health. In a hot and humid environment, people tend to feel hot and unbearable, which can lead to negative emotions such as anxiety and irritability. You should learn to reduce stress and relax by listening to music, reading, meditating, etc. Communicating with others and sharing each other's feelings and experiences can help relieve stress and maintain a good attitude.

3) Do a good job of warming up

Despite the hot and humid weather, the vast majority of people will still be busy, tired, and persevering for the normal operation of life or the livelihood of their families. Our soldiers are still training, construction workers are still building, and all positions will not stop. Therefore, while taking good protective measures in daily life, we should also make arrangements in advance, do a good job of heat acclimatization training, actively adapt to the hot environment, and take the initiative to improve our ability to resist the harm of heat and humidity.

Figure 7 Soldiers are conducting heat acclimatization training.

In short, staying healthy in a hot and humid environment requires us to adjust our diet, exercise, work and rest, and mentality. In practical applications, we can make flexible adjustments according to personal circumstances and the differences in the environment. At the same time, if you feel unwell or suspected of heat stroke, you should seek medical treatment in time. By scientifically and rationally adjusting your lifestyle and mentality, we can spend a healthy and comfortable summer in a hot and humid environment.

(Note: All pictures are from the Internet)

References:

[1] Weng H, Deng L, Wang T, et al. Humid heat environment causes anxiety-like disorder via impairing gut microbiota and bile acid metabolism in mice. Nat Commun. 2024;15(1):5697.

[2] Wang Lixiang, Liu Zhongmin, Wang Zhong, et al. Health Guidelines for the Prevention of Heat Stroke in China[J]. Chinese Medical Information Herald, 2018, 33(14):5.

[3] Ningbo, Liu, Shuyuan, Song, Qing. Expert consensus on preventing heat stroke during high-intensity training in summer[J]. Air Force Medical Journal, 2019, 35(04): 283-288.

[4] Army Heat Stroke Prevention and Treatment Expert Group. Expert consensus on cooling methods for preventing and treating heat stroke/heat stroke during military training[J]. Journal of PLA Medical Journal, 2023, 48(08): 871-878.

(Text: Li Xin, Ma Lizhi / Review: Wang Lixiang, Liu Zhongmin)

About the Author:

Li Xin: Doctor of Medicine, the Third Medical Center of PLA General Hospital.

Ma Lizhi: Director of the Medical Risk Management Department of the Third Medical Center of the PLA General Hospital.

Brief introduction of review experts:

Wang Lixiang: Former director of the emergency department of the Third Medical Center of the PLA General Hospital, professor and doctoral supervisor.

Liu Zhongmin: Honorary Dean, Professor, Doctoral Supervisor of Tongji University Oriental Hospital, and Foreign Academician of the Russian Academy of Engineering.