While enjoying the cool pleasures of summer, we also suffer under the scorching sun. Therefore, we try every means to cool ourselves down, from the ocean to the mountains, and even staying indoors to escape the heat. A cool environment is certainly valuable, but there are other ways to cool ourselves from the inside out. In winter, as the weather cools, we crave richer, oilier meals; however, in summer, we usually prefer lighter fare. Whether due to the heat or simply because these foods are plentiful, we naturally prefer liquids, fresh fruits and vegetables with high water content when it's hot. As temperatures rise, we sweat more, leading to significant water loss (as well as the loss of minerals like sodium, potassium, and magnesium). If this lost water and minerals aren't replenished, we become lethargic. If you're looking to enjoy summer, this is clearly not what you're looking for. All fruits and vegetables contain plenty of water, and most are excellent sources of potassium, making them ideal summer foods. However, some superfoods, such as melons, berries, spinach, and peppers, can offer additional benefits for staying cool. Summer melons, such as watermelon and cantaloupe, contain about 95% water, helping to replenish the body's water loss caused by the heat. They are also rich in potassium (cantaloupe contains about three times the potassium of watermelon). Cantaloupe is also a good choice because it is orange in color due to its high content of beta-carotene, a powerful antioxidant that helps the body resist harmful UV rays. Delicious midsummer wild berries are rich in water and contain natural anti-inflammatory compounds similar to aspirin. Therefore, eating a bowl of delicious sweet berries can help reduce inflammation and eliminate summer sunspots. Spinach has a dual benefit; like other green vegetables, it contains a lot of water and is a good source of magnesium (a mineral lost through sweating). Furthermore, spinach is green because it contains lutein, a natural antioxidant that helps protect the skin and eyes from sun damage. You might think chili peppers are the last thing you want to eat in hot weather. In fact, chili peppers promote sweating, and sweating evaporates moisture from the skin, helping to make you feel cool. Chili peppers are also rich in vitamin C, an antioxidant that helps boost protection against the harmful effects of sun exposure. If you find chili peppers too spicy, try other spicy foods like fresh garlic and ginger, which also have similar properties that promote sweating. Fruits and vegetables do provide plenty of hydration, but don't rely solely on them to replenish fluids lost in hot weather. Drink plenty of water, don't wait until you feel thirsty. By the time your body tells you to drink, you may already be nearly dehydrated. Sports drinks are also a good option, especially when exercising in hot and humid weather. They help replenish beneficial minerals and are specifically designed to maximize hydration. Their slightly sweet taste can also encourage you to drink more. A proper liquid diet and plenty of fresh fruits and vegetables is a truly different way to beat the heat. These foods not only replenish the water and minerals lost through sweat, but fruits and vegetables also contain antioxidants that help protect the body from sun damage, making them a great choice! Professor Sun Jianqin is currently a council member of the Chinese Nutrition Society, chairman of its Geriatric Nutrition Branch, vice chairman of the Shanghai Nutrition Society, chairman of its Clinical Nutrition Committee, director of the Clinical Nutrition Center at Huadong Hospital affiliated with Fudan University, and a master's supervisor in clinical nutrition at Fudan University School of Medicine. She has presided over several National Natural Science Foundation of China projects, Shanghai Science and Technology Commission projects, and international collaborative research projects. She has published dozens of papers in domestic and international journals and co-authored more than 10 nutrition textbooks. She has long been engaged in medical nutrition work, including medical treatment, teaching, research, and prevention, with a focus on nutrition and chronic disease prevention and treatment, including diabetes, obesity, hypertension, hyperlipidemia, and tumors. She is skilled in providing nutritional and health assessment guidance for various population groups, preventing and treating malnutrition and overnutrition, and nutritional therapy for various diseases. As is well known, many health problems are closely related to diet, and obesity is no exception. The main cause of obesity is an imbalance in diet—we consume more energy than we expend, and the excess energy is stored in the body as fat. Fat is usually stored in the abdomen, face, arms, and legs. Obesity has many health hazards and can be considered the root of many diseases. Obese individuals have a significantly higher incidence of cardiovascular and cerebrovascular diseases such as diabetes, hypertension, and hyperlipidemia, as well as a much higher risk of sudden death from heart problems compared to the general population. Patients with two or more of these diseases can be considered to have metabolic syndrome. The accumulation of visceral fat releases dangerous cytokines that circulate throughout the body via the circulatory system, leading to conditions like diabetes, hypertension, and hyperlipidemia. Furthermore, it weakens the immune system, reducing resistance to infectious diseases. For example, regarding the recent H1N1 influenza, experts pointed out that the infection and mortality rates in obese individuals may be higher than in the general population. International research also indicates that the average life expectancy of obese individuals is shortened by 3 to 7 years. How to determine obesity? Weight is one of the best objective indicators for assessing obesity. Ideal weight, also known as standard weight, is calculated by subtracting 105 from height; a difference of 10% within this range is considered normal. A difference of 10% or more is considered overweight, and a difference of 20% or more is considered obese. Therefore, there are two distinct boundaries between obesity and overweight. For example, if you are 160 cm tall, your ideal weight should be 160 minus 105, which is 55 kg. A 10% fluctuation range is allowed, meaning 55 kg minus 5.5 kg, which is between 49.5 and 60.5 kg. Not everyone who is slightly overweight is considered obese; only when body fat exceeds a certain level is obesity defined. Another indicator is Body Mass Index (BMI). It's calculated by dividing your weight (in kilograms) by the square of your height (in meters). A BMI between 18.5 and 24 is considered normal. 24-28 is overweight, and above 28 is obese. There are two common types of obesity: pear-shaped obesity, where the upper body is relatively normal but the lower limbs, especially the legs and buttocks, are large; and apple-shaped obesity, resembling a "spare tire" around the abdomen. This type is more common in Asians. Apple-shaped obesity is more dangerous. Also known as central obesity, it involves fat accumulation in the abdomen. It increases the risk of chronic diseases and is closely related to cardiovascular disease, diabetes, Alzheimer's disease, and tumors. For central obesity, waist circumference is currently the preferred criterion. According to Chinese standards, an ideal waist circumference is below 85 cm for men and below 80 cm for women. Global strategies for weight loss: Obesity is a global problem. Some Western countries have recognized its severity and taken measures to strengthen control, while in rapidly growing developing countries like China and India, the trend of obesity is accelerating. Globally, the common strategy for preventing obesity is to eat less and move more – "get moving and watch what you eat." More exercise burns fat, increases insulin sensitivity, lowers blood sugar levels, and also lowers blood lipids. Eating less means eating less unhealthy foods. For example, avoid carbonated drinks and sugary foods, and drink more unsweetened water or tea. However, this is easier said than done, and maintaining it long-term is even more difficult. Therefore, it requires a change in mindset and small changes in lifestyle. Weight control is mainly achieved through diet. A general principle is that the energy we consume should be equal to or less than what we need, allowing our bodies to convert excess fat into energy, thus helping us lose excess fat. Therefore, you should eat less and exercise more. However, dietary control for weight loss must be done properly. Some common misconceptions include: eating only vegetables and fruits and skipping meals; reducing protein intake in the belief that it helps with weight loss; believing that refrigerated food and drinks burn calories; and thinking that dieting at night will accelerate weight loss. These are all incorrect. Weight loss requires a balanced diet that is low in energy and fat, rich in vitamins and high-quality protein. The benefits of meal replacements for weight loss: In recent years, meal replacements have become a recommended scientific dietary control method. A 2005 review in the *European Journal of Clinical Nutrition* summarized the effects of various meal replacement methods on weight loss, diabetes, and cardiovascular disease. Meal replacements are indeed a good method. Internationally, meal replacements are also implemented as an important strategy to combat global obesity. A year-long study in European countries involving forty dieters found that compared to traditional diet plans, meal replacements were more effective at reducing weight and had a lower chance of rebound. Meal replacements have a wide range of sources, such as whole grains, soy protein, and whey protein. Currently, internationally recognized meal replacements primarily based on soy protein are a relatively ideal choice. Soybeans themselves are a healthy food, high in protein and dietary fiber, and also contain antioxidants and substances that protect the cardiovascular system. A 2003 article published in the *European Journal of Clinical Nutrition* compared the effects of soy protein on blood lipids, finding that soy protein meal replacements could lower total cholesterol and LDL cholesterol (both of which contribute to atherosclerosis), while also significantly reducing waist circumference. Furthermore, the saponins in soybeans can promote fat breakdown and metabolism, which is beneficial for weight loss. Soy fiber, also a type of dietary fiber, can soften stool, promote bowel movements, relieve constipation, and reduce the absorption of fat and some harmful and toxic metabolic products in the intestines. Soybeans contain many beneficial components, but a large portion of them are water-soluble. Most of these are lost during the complex process of making tofu, but are better preserved in soy protein powder. Therefore, supplementing with the nutrients in soybeans through soy protein powder is a good option. However, the speed of weight loss should be controlled. Healthy weight loss is very harmful to health, causing two main problems. On the one hand, improper weight loss, leading to rapid weight loss in the short term, may be due to water loss. Water is an important component of blood and intracellular fluid. Significant fluid loss can affect health. On the other hand, unscientific and rapid weight loss without combining it with a healthy lifestyle, such as appropriate exercise and rest, can result in severe rebound weight gain. In fact, weight loss doesn't necessarily mean immediately reaching your ideal weight. It's generally considered sufficient to lose 5% to 10% of your initial weight over about six months, with the ultimate goal being improved health. Therefore, choosing the right dietary control methods and combining them with a healthy lifestyle is fundamental to healthy weight loss. How to maintain strong bones: Calcium is one of the most abundant and important minerals in the human body. Calcium is necessary for bone health, teeth development and maintenance, and the normal functioning of the heart and nervous system. However, modern diets are low in calcium, increasing the risk of disease. Those deficient in calcium are more prone to osteoporosis in the future, and their bones (especially the hip and spine) become weaker and more brittle, leading to frequent fractures. To strengthen bones, women aged 11-24 need 1000-2000 mg of calcium daily; adults need 800-1000 mg daily; and menopausal women need 1200-1500 mg daily. Calcium supplementation should begin in childhood; the more calcium accumulated during adolescence, the lower the chance of developing osteoporosis later in life. Imagine your future: do you want to be energetic and agile even in your eighties, able to walk, cycle, or swim? Our bone and overall health in our 50s, 60s, and even 80s and 90s depends on calcium intake. Which foods are high in calcium? Natural calcium is found in dairy products, soy products, many leafy green vegetables, broccoli, cauliflower, peas, soybeans, and various nuts and seeds. What factors inhibit calcium absorption? Many factors in the body affect calcium absorption, including insufficient vitamin D, low stomach acid, excessive salt intake, and lack of exercise. Furthermore, some forms of calcium ions are difficult for the body to absorb and utilize.