Keto Diet Plan: Say Yes to Fitness and No to Fat

 

The Keto diet is one of the best diet plans that has gained immense popularity in a short span of time when it comes to fat loss. Here, we will dive into it to know more and explore its benefits and how to measure Ketones. Keep yourself intrigued and find something way more interesting about this diet.

 

Being Health-wise conscious is something new the world learned in this time of uncertainty. All because of the COVID-19 pandemic. But with COVID-19 another big health issue emerged: obesity due to home quarantine people learned a new snacking habit which leads to fat. The Keto diet is one of the best diet plans that has gained immense popularity in a short span of time when it comes to fat loss. Here, we will dive into it to know more and explore its benefits and how to measure Ketones. Keep yourself intrigued and find something way more interesting about this diet.

 

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Ketogenic Diet

Keto Diet is something very interesting that has gained more popularity around the globe after the world has witnessed the horror of COVID-19. This disease has made everyone more conscious about their health and wellbeing. Staying fit and building up good immunity are a vital aspect to fight this ailment. And Keto diet is absolutely a great way to manage good fitness and immunity at once.

Keto Diet simply means a low carb diet that you can say like the Atkins diet. The whole idea behind this diet is to gain as much as calories possible from protein and fat compared to carbohydrates. The use and mentioning of this diet have been there for a long time and are most commonly used to control diabetes. There was some research done on this diet that proved it as an effective treatment for epilepsy in children in whom medication was ineffective. This diet has also been used for dealing with other health conditions like polycystic ovary syndrome and cancer. All carb restrictions are done to get access to the state of ketosis. A metabolic state in which your body uses the fat for fuel instead of carbs. To achieve this state this diet significantly reduces your carb intake which limits the body's supply of glucose; which is considered to be the main source of energy for cells. There are some general estimates like limiting carb consumption to around 20 to 50 grams per day to achieve the state of ketosis.

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Types of Keto Diets to Follow

As per our research, there are several versions of the Ketogenic diet for you to follow. We have mentioned some of the most commonly followed diets, have a look:

·         High Protein Ketogenic Diet: This diet is for someone high in protein intake. The ratio of this diet goes something like 35% protein, 5% carbs and 60% fat.

·         Standard Ketogenic Diet: This is an effective and most commonly used diet plan. It includes a very low carb, high fat and moderate protein diet. The ratio that it follows is 20% protein, 10% carbs and 70% fat.

·         Cyclical Ketogenic Diet: A unique diet that includes alternate days like 5 Ketogenic days and 2 high carb days.

·         Targeted Ketogenic Diet: It is another quality diet plan that allows you to add carbs around workouts.

How Does the Whole Mechanism of Ketosis Work?

When your body's carbs intake per day is reduced to 50 grams. Then your body will eventually get empty on fuel. This takes typically 3 to 4 days to happen. After that, the body starts to break down protein and fat for energy and to achieve weight loss goals. But one thing is for sure the Ketogenic diet is a good example of a short term diet that is focused on weight loss.

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People Who Use It

This diet plan is usually pursued by people who want to lose weight or have some specific health conditions like heart diseases, brain diseases and some other illnesses. In some research, it is found that this diet is great to be used by people who have type 1 diabetes.

What to Eat on a Keto Diet?

Certainly, this diet has gained immense popularity all around the globe. But do you ever wonder about the people who follow this diet and what they actually eat? To answer that question we have mentioned some of the most consumed food in a Ketogenic diet for you. Include these foods and say bye to your overweight days:

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Eggs

One of the best sources of raw protein in the world. The eggs have made their way to this list due to their rich nutrition values. Each egg contains less than 1 gram of carbs and about 6 grams of protein which make them ideal for the Ketogenic diet. In certain research, they have been shown to trigger hormones that increase the feeling of fullness. The presence of Antioxidants lutein and zeaxanthin also promote good eye health.

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Peppers

If you are a lover of spicy food then here's a piece of good news for you. Peppers have made it to the list. There are several varieties of peppers and all of them are appropriate for a ketogenic diet. They are technically considered to be food but treated as vegetables in cooking. The peppers like Jalapenos are used to make appetizers for this diet plan. The other peppers like bell peppers are stuffed to make low carb dishes. They are also considered to be a rich source of vitamin C.

Cheese

We are a little bit confused after adding cheese to the list. And questioned ourselves, are we really talking about Keto diet food products? but it would amaze you that cheese is one of the best Keto diet foods. There are various types of cheese and most of them are very low in carbs and high in fat which make them absolutely fit for the Keto diet. They are high in saturated fat but some research has shown it protects against the risk of heart disease. So you use them to prepare healthy, yummy Keto dishes to satisfy the craving for health and yumminess at once. 

Cheese List

·         Colby Jack

·         Cottage Cheese

·         Cream Cheese

·         Feta

·         Goat Cheese

·         Halloumi

·         Havarti

·         Limburger

·         Manchego

·         Mascarpone

·         Mozzarella

·         Muenster

·         Parmesan

·         Pepper Jack

·         Provolone

·         Romano

·         String Cheese

·         Swiss Cheese

Seafood

So, seafood is something pretty great to add to the Keto diet. There are some specific fishes that are absolutely great for this diet like Salmon and other fish, as they are nearly carb-free and rich in potassium, selenium and B vitamins. Some other fishes like Mackerel, Sardines have high omega-3 fats and are considered very helpful for people with lower insulin levels or obesity.

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Green Leafy Vegetables

We can't keep away the greens whether you like them or not. They are very essential for Keto since green leafy veggies are extremely low in carbs and rich in minerals, vitamins and antioxidants. 

Some veggies that you can include in your diet

·         Herbs to Choose: Oregano, Dill, Cilantro, Basil, Lemongrass, Rosemary, Thyme

·         Greens For Your Salad: Frisee, Arugula, Baby Spinach, Lettuce

·         Green to Cook: Cabbage, Mustard Greens, Kale, Spinach, Bok Choy

Risks Associated with Keto Diet

The aforementioned points are bright and interesting facts about the Keto diet. Let's get some dark out for you. This diet doesn't just have significant health benefits but also leads to some health issues. This diet carries some risks you should be aware of. Some of them are given below:

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Stress Out the Kidney

One of the major risks associated with it. High-fat animal foods like eggs, meat and cheese are the staples of the Keto diet. Eating a lot of these foods would stress out your kidney and increase the risk of kidney stones. This would cause your blood and urine to become more acidic.

Constipation or Digestive Issues

As you know Keto diet restricts carbs which make it difficult for you to meet your daily fibre needs. The food products high in fibre but eliminated in this diet are starchy veggies, whole grains and beans, as they provide too many carbs. Continuing this diet for a long time would end you up with digestive issues or constipation. There are some other issues also associated since the gut controls the overall body's wellbeing.

Nutrient Deficiencies

That another big issue comes with this diet as there are several foods being restricted. Especially nutrient-dense ones like fruits, whole grains, and legumes.

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Weakening of Bones

Decreasing bone strength is a major issue that occurs with the Keto diet. It is likely due to losses in bone mineral density which occur as your body adapts to ketosis. In some recent findings, it is found that people who follow this diet have the issue of lower bone density compared to the ones who are on a higher carbs diet.

Risk of Chronic Disease and Early Death

Everything works for a definite period of time, the same goes with the Keto diet. If you follow it for a long duration then it would invite some chronic diseases like heart disease or cancer which still remain under research. But there is some evidence which suggests low carb, high fats diets from animal food can lead to poor health outcomes compared to vegetable sources of fat and proteins.

How to Measure Ketones?

Ketones are alternative sources of energy produced by the body under ketosis. As it is important to keep an eye on ketones to avoid the above-mentioned health issues. You can do so using Ketone testing kits and sensors.

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Conclusion

As per our research, we can say that the Ketogenic diet is completely fine to go forward with. This diet has gained good popularity among people with issues like diabetes, obesity and weak metabolism. But if you are an athlete and wish to add muscle strength then we suggest not to follow. Before going with this diet plan first consult with your doctor to get a clear understanding.

Disclaimer

This article about the Keto diet was written only for informational purposes, after doing intense research on different content sources available on both online and offline mediums. The above mentioned products do not prevent, treat or cure any disease. If you have any type of the above-mentioned symptoms; then you should immediately consult with your doctor.

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Childbirth Now Costs Nearly $3,000 for Insured Americans

Better have some savings stored up before you rush to the delivery room: A new analysis shows the average out-of-pocket expense for delivering a child in the United States is nearly $3,000, even if you're insured.

Other studies have looked at the costs for specific services, such as Cesarean sections versus vaginal deliveries, but those are only a small part of the picture. The road to recovery after giving birth can take a network of care, including a host of doctors and even therapists. So, the Kaiser Family Foundation analysis took a comprehensive view of the cost of pregnancy, including elements of post-delivery care.

"As someone who’s been pregnant before, I know that’s not the only cost that comes up," said Cynthia Cox, co-author of the analysis and a vice president at the Kaiser Family Foundation (KFF). "There's postnatal care, postpartum care, but other things that may come about as well, like physical therapy."

The analysis comes on the heels of the U.S. Supreme Court ruling that overturned the 1973 landmark Roe v. Wade decision guaranteeing women the right to an abortion. The new ruling could mean women who are denied abortions in states where the procedure is no longer legal could face hefty health care costs if they decide to have a child, even if they can't afford it.

To determine just how much childbirth costs, the KFF researchers examined private insurance data from the IBM MarketScan Encounters Database from 2018 through 2020, and compared the average health spending for someone who gave birth versus someone who did not.

The investigators found that pregnant women incurred an average of nearly $19,000 more in health care costs than women who didn't give birth. That included the cost paid for by insurance (averaged $16,011) and out-of-pocket expenses for the patient (averaged $2,854.)

But that's just the cost of care for the mother. Once the child is born it might have its own deductible. If the baby needs to go into the neonatal intensive care unit or stay in the hospital for an extended period of time, that could be its own set of costs.

"The $3,000 is shocking but it's just the first expense, possibly even one of the lower expenses someone can occur from giving birth in the United States," Cox said. "Compared to other countries, they aren’t as likely to have this kind of out-of-pocket expense for the birth, but also longer parental leave and better access to childcare services."

It's not uncommon for soon-to-be parents to "shop around" for the best delivery units in their area, touring different facilities and meeting doctors, a practice that hospitals encourage. With nine to 10 months to plan, couples have plenty of time to figure out which hospitals are in-network and which doctors in those hospitals are in-network. That's a level of planning simply not possible for most other medical situations, such as emergency room visits or unexpected surgeries.

Still, people can end up with surprise bills after giving birth.

"People and hospitals can prepare for this, and it's still a very high-cost event," Cox said. "Even though you may have shopped around, you may show up to the delivery room and there's an anesthesiologist who’s out-of-network and you get overwhelmed with a surprise bill."

Different kinds of deliveries can cost wildly different amounts, as well. From pregnancy to postpartum, people who give birth via C-section incur an average of $26,280 more in health care costs than women who don't give birth. In contrast, this amount for women with a vaginal delivery averages just under $15,000.

"One of the most common reasonsfor bankruptcy is medical expenses," said Dr. Jessica Peterson, a maternal-fetal medicine fellow at the Icahn School of Medicine at Mount Sinai in New

"I think one of the biggest takeaways, when you include insurance premiums, is that one in five people will suffer catastrophic health expenditures. Most people at most income levels have a lower risk of catastrophic health expenditure if they have public insurance," Peterson noted.

Four in 10 U.S. births are covered by Medicaid, according to the KFF. But in some states where Medicaid has not been expanded under the Affordable Care Act (also known as Obamacare), coverage ends 60 days after delivery. After that mark, the new parents are on their own.

"Some of the costs and complications related to pregnancy can happen weeks or months after you deliver, like postpartum depression," Peterson said. "We really need to reevaluate the way that public health insurance is provided here."

More information

Check out the KFF's Medicaid Postpartum Coverage Extension Tracker to see which states have expanded postpartum Medicaid coverage.

SOURCES: Cynthia Cox, vice president, Kaiser Family Foundation, San Francisco; Jessica A. Peterson, MD, maternal-fetal medicine fellow in obstetrics, gynecology, and reproductive science, Icahn School of Medicine at Mount Sinai, New York City; Kaiser Family Foundation, news release, July 13, 2022

Copyright © 2022 HealthDay. All rights reserved.

 

Health Insurance Plans for Individuals and Families (United States )

 

How to Get Health Insurance

More than half of all Americans under age 65 get their insurance through their employer, according to the Commonwealth Fund. The rest get it through Medicaid or the individual insurance market (or are uninsured). Those ages 65 and older automatically qualify for Medicare.

For those who have lost their employee-sponsored insurance, or never had it, there are five options, which depend on your income, which state you live in and whether you had coverage recently.

1. Continue your employer's coverage through the Consolidated Omnibus Budget Reconciliation Act of 1985, or COBRA.
2. Sign up for coverage through your state's insurance marketplace or Healthcare.gov.
3. Join your spouse's plan.
4. Sign up for Medicaid if you meet income requirements.
5. Sign up for Medicare if you're 65 or older.

COBRA is the easiest but most expensive option for those who have lost employer coverage. Employers typically pay about 75% of the premiums for their employees, with the employee responsible for the rest. The average employee paid $1,242 for single coverage in 2019. But you'd have to pay the full cost on COBRA, which averaged $7,188 for the year. The contribution for family coverage averaged $6,015 in 2019, but the full cost of coverage averaged $20,576.

You can find individual health insurance policies and pricing at your state's marketplace or HealthCare.gov. You may qualify for a special enrollment period if you lose your job and coverage – in which case you have up to 60 days after you lose your employer's coverage to buy a policy.

No matter what state you live in, you can enroll in affordable, quality health coverage as mandated by the Affordable Care Act. You can find links to your state’s marketplace at Healthcare.gov. Residents of states without an individual marketplace purchase their insurance directly through Healthcare.gov.

When Is Open Enrollment for Health Insurance?

To sign up for insurance through your state’s marketplace or Healhtcare.gov, you usually have to wait until the open enrollment period, which generally runs from Nov. 1 to Dec. 15 every year. That is also the time when you can change your employer-sponsored coverage if you wish.

You also can enroll in or changeyour marketplace plan if you have a life event that qualifies you for a Special Enrollment Period. According to Healthcare.gov, you may qualify for a Special Enrollment Period if you or anyone in your household in the past 60 days:

• Got married. Pick a plan by the last day of the month and your coverage can start the first day of the next month.
• Had a baby, adopted a child or placed a child for foster care. Your coverage can start the day of the event – even if you enroll in the plan up to 60 days afterward.
• Got divorced or legally separated and lost health insurance. Note: Divorce or legal separation without losing coverage doesn’t qualify you for a Special Enrollment Period.
• Died. You’ll be eligible for a Special Enrollment Period if someone on your Marketplace plan dies and as a result you’re no longer eligible for your current health plan.
• You or anyone in your household lost qualifying health coverage in the past 60 days or expects to lose coverage in the next 60 days.
• You lost coverage more than 60 days ago, but since Jan. 1, 2020, and didn’t enroll sooner because you were impacted by the COVID-19 emergency.

Changes in Residence

Household moves that qualify you for a Special Enrollment Period:

• Moving to a new home in a new ZIP code or county.
• Moving to the U.S. from a foreign country or United States territory.
• If you're a student, moving to or from the place you attend school.
• If you're a seasonal worker, moving to or from the place you both live and work.
• Moving to or from a shelter or other transitional housing.

How Does Health Insurance Work?

Health insurance is basically a contract that requires your health insurance company to pay some or all of your health care costs in exchange for a monthly payment called a premium. Each plan offers different types and amounts of coverage, but all typically cover doctor visits (for certain doctors within that plan), hospital stays, prescription drugs and some other services. More comprehensive plans may cover mental health care, dental care, vision care, physical and occupational therapy, behavioral health care and more.

In addition to the premium, most plans require you to pay other costs for your health care. These may include:

• A deductible. This is an amount you pay for covered health care services before your insurance plan starts to pay. With a $2,000 deductible, for example, you pay the first $2,000 of covered services yourself.
• Copayments. This is a set fee you pay for a covered health care service after you've paid your deductible – typically $5 to $25 per service.
• Coinsurance. This is a percentage of costs of a covered health care service you pay after you've paid your deductible.

With all these variables, it’s very important to look closely at the details of each plan you consider to be sure it covers you for the care and services you’re most likely to require and includes the doctors and hospitals you want treating you.

What Type of Health Insurance Should I Get?

There are different types of health insurance plans designed to meet different needs. Some types restrict your choices of doctors or require you to use the plan’s network of doctors, hospitals, pharmacies and other medical service providers, or pay more out-of-pocket for providers outside the plan’s network.

Understand Health Maintenance Organizations (HMOs)

An HMO plan usually covers care only from doctors who work for or contract with the HMO. It usually won't cover out-of-network care except in an emergency. Some HMOs require that you live or work in its service area to be eligible for coverage. HMOs often stress integrated health care, with a focus on prevention and wellness.

Understand Exclusive Provider Organizations (EPOs)

An EPO is a managed care plan that only covers services rendered by the doctors, specialists or hospitals in the plan’s network. The only exception is in the case of an emergency.

Understand Point-of-Service (POS) Plans

POS plans have lower out-of-pocket fees if you use doctors, hospitals and other health care providers that belong to the plan’s network. POS plans also require a referral from your primary care doctor before you can see a specialist.

Understand Preferred Provider Organizations (PPOs)

PPO plans contract with medical providers, such as hospitals and doctors, to create a network of participating providers. You pay less if you use providers that belong to the PPO network. You can use doctors, hospitals, and providers outside of the network, but you pay an additional cost.

What’s the Difference Between Government and Private Insurance Companies?

Health care coverage is offeredby both public and private providers. The government provides public health care through two national health care systems, Medicare and Medicaid. Private health insurance is offered through for-profit insurance companies. The Affordable Care Act places rules and regulations on for-profit companies who sell their products through marketplace exchanges overseen by each state.

Anyone who reaches age 65 automatically qualifies for Medicare, and this becomes their primary source of health insurance. Secondary insurance, obtained through an employer, spouse or through the marketplace, can cover costs not paid for by Medicare. This is known as Medigap insurance.

Medicaid is primarily for low-income and disabled individuals, and is based on income. The Children’s Health Insurance Program (CHIP), a subset of Medicaid, offers subsidized low- or no-cost health insurance for children.

How Much Is Health Insurance?

According to eHealth, the average cost for health insurance nationally in 2020 was $456 for an individual and $1,152 for a family per month. However, costs vary widely among the large selection of health plans and according to state regulations.

Under the ACA, you may qualify for a subsidy to help pay your premiums, depending on the number of people in your family and your income for the year. These subsidies can substantially lower monthly premiums. (See “Affordable Health Insurance,” below.)

Another option is to sign up for personalized medical services, often known as concierge medicine or direct primary care. You pay a monthly or annual fee to access care directly from your physician. According to the American Academy of Family Physicians, these arrangements have average costs ranging from $77 to $183 a month. Some practices still bill your insurance on top of that monthly fee. Others do not accept other insurance coverage, and often charge higher fees as a result.

Affordable Health Insurance

The Affordable Care Act is a comprehensive health care reform law enacted in March 2010. It is sometimes known as the ACA, PPACA or “Obamacare.” According to the Centers for Medicare and Medicaid Services, the law has three primary goals:

• Make affordable health insurance available to more people. The law provides consumers with subsidies, in the form of premium tax credits, that lower costs for households with incomes between 100% and 400% of the federal poverty level. That can go up to about $50,000 a year for individuals and more than $100,000 a year for a family of four.
• Expand the Medicaid program to cover all adults with income below 138% of the federal poverty level. However, many states have chosen not to expand their Medicaid programs.
• Support innovative medical care delivery methods designed to lower the costs of health care generally.

Open enrollment for ACA programs generally runs from Nov. 1 to Dec. 15. You also can enroll in a plan or change your plan if you have a life event that qualifies you for a Special Enrollment Period.

There are also cheaper health insurance plans available, known as short-term plans. These plans are not required to comply with ACA regulations and offer far less comprehensive coverage. Most insurance experts recommend avoiding short-term plans if at all possible, as the money you save in premiums will be dwarfed by the costs of care you are responsible for should you need it.

Individual Health Insurance Plans Vs. Family Plans

A group health insurance plan provides coverage for a group of individuals, usually the employees of a company or members of an association. Costs are generally lower for group plans because the risk is spread among more policyholders.

Health coverage, whether it’s offered by your employer or through the health insurance marketplace, is available as an individual (single person) or family plan.

Health Insurance Plans for Individuals. Individual health insurance policies are available under the ACA for people who don’t have or have lost job-based coverage. Individual health insurance policies are regulated under state law.

Health Insurance Plans for Families. These plans cover two or more people, including dependent children. Under the ACA, dependent children may remain on their family plan until age 26. This applies to both employer plans and individual market plans.

Source : usnews.com

 

HOW EXTREME HEAT BECOMES DEADLY - AND HOW TO PROTECT YOURSELF AND YOUR PETS

Heat kills more people in the U.S. each year than any other type of weather event.

More than 100 million Americans were under heat warnings and advisories as of Tuesday morning, with heat indexes predicted to climb to up to 113 degrees Fahrenheit in some parts of Arkansas, Louisiana, Mississippi and Texas on Wednesday.

The United Kingdom, meanwhile, recorded its highest-ever temperature — 104.5 degrees Fahrenheit — on Tuesday, prompting schools to close and train service out of London to cease. France saw similarly high temperatures on Monday.

The highs in some areas of Europe and the U.S. could pass the physical limits of what the human body can handle, according to Kim Knowlton, an assistant clinical professor of environmental health sciences at Columbia University.

"There’s an awful lot of assumption that heat is an inconvenience, but it kills people," Knowlton said.

In the U.S., heat kills more people annually than any other type of weather event. Over just the last two weeks, Spain and Portugal have collectively reported more than 1,100 heat-related deaths.

"Climate change is fueling these dastardly heat waves that are almost beyond belief, and we’re not accustomed to them yet," Knowlton said.

How extreme heat kills

A 2017 paper identified 27 different paths through which heat waves can lead to organ failure.

People with the highest risk of dying from extreme heat include the very young, very old, pregnant people and those exposed to extreme heat for long periods of time at work, including people who work in warehouses or on farms.

"The passive exposure, the classic heatstroke, is more [often in] vulnerable populations like children," said Michael Sawka, a physiologist at Georgia Tech’s School of Biological Sciences.

Cardiovascular issues are the most common cause of heat-related deaths. In extreme heat, the heart starts to pump faster to increase blood flow to the skin, which contributes to cardiovascular strain. The body also starts to sweat more, which can cause it to lose water and decrease the volume of plasma in your blood, making you more prone to blood clots.

Sawka said early signs of cardiovascular distress from extreme heat include dizziness, disorientation or warm, wet skin.

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Knowlton said symptoms tend to progress from sunburn to heat rash, followed by heat cramps, fainting, heat exhaustion and eventually heatstroke.

People who experience heatstroke may ultimately stop sweating, she added, because the body can no longer regulate and cool its temperature.

"The body is not able to conduct that excess heat away from the body core, and core temperature starts to rise," she said. "Once it rises beyond 104 to 105 Fahrenheit, there are a number of physical systems that really start to break down."

Some people develop heatstroke on the same day as their exposure to extreme heat, while others don't fall ill until a few days later. Knowlton said recovery is possible, "but there tends to be really long-term — sometimes lifetime — impacts."

After experiencing heatstroke, she said, "people are much more sensitive to further exposures to heat."

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Knowlton also cautioned people to be careful if they take medications that can impair the body’s ability to respond efficiently to heat, such as antidepressants, diuretics, beta blockers, or migraine or allergy medications.

How hot is too hot?

In evaluating the deadliness of a heat wave, scientists pay close attention to “wet-bulb temperatures” — the combination of heat, humidity, wind speed, sun angle and solar radiation.

A 2020 study found that the human body cannot efficiently cool itself past a wet-bulb temperature of 95 degrees Fahrenheit.

“It’s not a matter of just reaching that temperature for 10 minutes or an hour during the day, but sustained temperatures at that level can really hit the limit of what our human bodies can do,” Knowlton said.

Healthy people who experience heatstroke are usually physically active on days with intolerable wet-bulb temperatures, according to Sawka.

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The deadliness of a heat wave also depends on how accustomed one is to high temperatures.

In Ahmedabad, India, temperatures are consistently high, so authorities may not issue a heat alert under temperatures reach 105 degrees Fahrenheit, Knowlton said. But in New York City, she said, temperatures of 95 to 99 degrees Fahrenheit for at least two days are enough to constitute a health warning.

How to protect yourself — and your pets

The simplest ways to reduce the risk of heat-related illness are well known: Drinks lots of fluids, run fans or air conditioning at home if possible, and avoid excess outdoor activity on extremely hot days.

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The World Health Organization recommends that room temperatures be kept below 90 degrees Fahrenheit during the day and below 75 degrees at night.

If you're generally healthy, Sawka said, it may be wise to acclimate yourself to high temperatures for at least 50 to 60 minutes per day when it's hot outside but not stifling.

"Obviously, if it's 107, that's not the day to heat acclimatize," he said. "But if it's 85 degrees early in the summer and it's not as hot, go out and be active a little bit outdoors."

If you start feeling ill due to the heat, Sawka advised soaking in a bathtub of cold water, making sure the water temperature is much lower than your skin's or the temperature outdoors. If a cold bath isn't an option, you can place your forearms in a cooler filled with water and ice, he said.

Unfortunately, pets may have a harder time cooling themselves on extremely hot days. Dogs and cats overheat more easily than humans, since they have fewer sweat glands and rely on panting to lower their body temperature.

But strategies for preventing heatstroke are similar for pets: Give them lots of water; keep them in cool, indoor temperatures (and never inside hot cars); and avoid prolonged outdoor walks or runs when temperatures get too high.

Aria Bendix

Aria Bendix is the breaking health reporter for NBC News Digital.

 Source : NBC NEWS