Summer is the season of vacations, enjoying chilled watermelons and delicious, but it is not all that summer brings. summers can be pretty harsh on your gut healh. The rising temperatures coupled with dehydration and untimely indulgence in cold treats put your gut to work overtime. As a result stomach issues like bloating, indigestion, and disrupted bowel movements are more prevalent in the warmer months.
But it doesn’t necessarily have to be like that. With a few changes in your lifestyle and dietary habits, you can take care of your gut and avoid ruining your vacation plans due to an upset stomach. Join us as we discuss a few easy yet effective tips to keep your gut healthy in the warm summer months.
Why Gut Problems Are More Common In Summers?
Summer months impact your gut in more ways than you might realize. Rising temperatures can have an impact on digestive immunity and capacity, resulting in appetite loss on hotter days, dehydration, and changing bacterial composition in your gut. Furthermore, when the body’s temperature rises during the summer, blood flow is transferred from the digestive system to the skin to aid in cooling. This decrease in blood flow may cause digestive problems, including gas, bloating, and pain. Therefore, it becomes very important in the hot summer months to take care of your gut health.
How to Maintain Gut Health in Summers?
Stay hydrated
Water plays an important part in digestion. It facilitates waste passage through the intestines, nutrient absorption, and the breakdown of food. Bloating and irregular bowel movements are only two of the digestive problems that can result from a deficiency of water in the body. Sweating causes our bodies to lose more fluid, making it critical to replenish this loss. Therefore, depending on your body weight and degree of exercise, you should strive for at least 2.5 to 3 liters of water every day. Even if you don’t feel thirsty, drinking water at a moderate pace is a great way to prevent dehydration. Adding a few drops of lemon juice or mint leaves to your drink throughout the summer can improve your intestinal health.
Seasonal fruits are a boon
Nature brings a lot of gifts in summer in the form of seasonal fruits, they are not only tasty but can also be beneficial for your gut health in these warm months. Consume more leafy greens, papayas, watermelons, mangoes, cucumber, and other seasonal fruits and vegetables. These are high in fiber, which promotes smooth digestion. Fiber promotes gut health and helps maintain regular bowel motions. Moreover, avoid big, heavy meals and instead eat little, regular ones. This helps your digestive system function better throughout the day by reducing pressure on it.
Go easy on fried & spicy food
Foods that are greasy, fried, and excessively spicy might upset the stomach, particularly during hot weather. They may result in bloating, discomfort, inflammation of the stomach, acidity, and other digestive issues. Thus as tempting as spicy fried street snacks might be, eating them in the summer is not the best idea for your gut health. Rather, pick light and refreshing meals such as healthy grains, yogurt-based recipes, and salads. Lentils, sprouts, and mildly cooked veggies are more easily digested and still contain vital nutrients.
Take probiotics
Consider taking probiotics if you have digestive issues; they include microorganisms that are good for your gut and aid in digestion. But when this beneficial flora is destroyed by medications, stress, or a poor diet, among other things, harmful bacteria quickly take over to fill the hole. When bad bacteria prevail, sickness sets in. Even a temporary imbalance in good bacteria might result in gas, bloating, and diarrhea. For intestinal health, probiotics are just as important as fiber. Since yogurt is one of the best natural sources of probiotics, you should include it in your diet, especially in the summer months.
Sleep tight & keep stress at bay
Most people often underestimate how much stress and lack of sleep can affect digestion. Stress and sleep are just as important as your food choices because your stomach and brain are intertwined. While we sleep our bodies heal and regenerate the gut lining, which helps to prevent the leaky gut syndrome. Summer vacations or heat-induced exhaustion can disrupt your sleep pattern. Disrupted slumber raises cortisol levels, a hormone that promotes gastrointestinal disruption. To preserve gut harmony this summer, try to get 7-8 hours of sleep every night, engage in stress-relieving activities like meditation or walks, and practice mindful eating.
Final Thoughts
Gut health and summers have a complicated relationship, as the scorching heat brings challenges to the smooth functioning of your digestion. However, by staying consistent with healthy eating habits and making some simple changes in your lifestyle, you can tackle these challenges and keep your gut healthy in summer. A healthy gut means more energy, a stronger immune system, and improved overall well-being, so you can enjoy the summers to the fullest.
FAQs
Why is gut health important in summer?
Gut health is important in summer because the heat can disrupt digestion, leading to issues like bloating, acidity, and stomach cramps.
What foods are good for gut health in summer?
Cooling foods like cucumbers, yogurt, mint, and coconut water can help soothe the digestive system.
How can I stay hydrated for better gut health?
Drink at least 8-10 glasses of water per day and incorporate hydrating foods into your diet.
Can probiotics help with summer digestive issues?
Yes, probiotics can help maintain the balance of gut bacteria and reduce inflammation.
What foods should I avoid in summer for better gut health?
Avoid spicy, fried, and high-fiber foods that can irritate the digestive system.
Can stress affect gut health in summer?
Yes, stress can divert blood flow away from the digestive system, leading to issues like bloating and cramps.
How can I manage gut health issues while traveling in summer?
Stay hydrated, eat probiotic-rich foods, and practice good hygiene to prevent digestive issues.
Are there any specific drinks that can help gut health in summer?
Yes, coconut water, buttermilk, and herbal teas like peppermint and chamomile can help soothe the digestive system.
Can exercise help with gut health in summer?
Yes, regular exercise can improve digestion, reduce stress, and promote regular bowel movements.
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(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)