Digestive problems in summer
One of the most eagerly awaited seasons has just begun, because whether we like the heat or not, this is when we enjoy the holidays. And while summer is synonymous with sun, vacations, and fun, it can also bring with it some digestive problems. In today’s article we will try to elucidate the causes of these disorders and suggest tips on how to improve and even prevent them.
Why do digestive problems get worse in summer?
The summer season, for some people, brings with it an increase in digestive problems ranging from stomach upsets to exacerbations of chronic conditions. This is why the summer months can be challenging for the digestive system. Here are some of the most common causes that trigger discomfort:
1. Changes in diet and eating habits
One of the most significant factors contributing to digestive problems in summer is the change in diet.
During this season, it is common for us to consume more fresh and raw foods, such as fruits and vegetables and, although these foods are generally healthy, their increase in the diet can lead to digestive problems for those who are not used to them.
On the other hand, ice cream, sugary drinks and fried foods, which are usually more consumed during the summer, can overload the digestive system and cause problems such as indigestion and diarrhea, as sudden changes in diet can alter the intestinal flora, which can trigger adverse digestive symptoms.
2. Food poisoning
With summer heat at its peak, the risk of food poisoning increases. Heat and humidity can cause the bacteria normally present in some foods to show excessive growth due to favorable breeding conditions and multiply more quickly, causing food poisoning. Some of the most common foods that can cause food poisoning include poultry, mayonnaise, seafood, dairy products, ice cream, and eggs.
It is worth remembering that symptoms of food poisoning include vomiting, diarrhea, and stomach pains.
To prevent food poisoning, it is essential to keep food refrigerated, always wash your hands before handling it and refrain from eating those that have been exposed to the sun for too long or the cold chain has been discontinued.
3. Increased alcohol consumption
Who doesn’t fancy a beer or a vermouth with friends in summer? Yes, summer is also often a season when alcohol consumption increases, due to the increased frequency of outdoor parties, gatherings, and social events that often include alcoholic beverages. Alcohol is known for its irritating effect on the stomach lining and can increase the production of gastric acid, which can lead to problems such as gastritis and acid reflux. In addition, for those who are not used to its consumption, it can negatively affect intestinal motility, causing both diarrhea and constipation.
4. Dehydration
Summer heat is usually associated with increased fluid loss through sweat.
If not adequately compensated with sufficient fluid intake, dehydration can be a serious problem.
Dehydration negatively affects the digestive system, slowing down digestion and causing constipation.
In addition, the body needs water to produce saliva and gastric juices that aid in digestion.
Without proper hydration, the digestive process becomes inefficient and can cause discomfort.
Remember that in summer we tend to lose much more water, either through sweat or increased breathing (insensitive losses) and, sometimes, we are not fully aware because the thirst mechanism does not work properly or because we ignore the signals of our body.
5. Changes in routine and usual schedules:
Summer is usually a time of changes in the daily routine.
Vacations, travel, and outdoor activities can disrupt regular meal and sleep schedules.
These changes can destabilize the body’s circadian rhythm, affecting the functioning of the digestive system.
Eating at unusual times or skipping meals can lead to indigestion and other gastrointestinal problems.
There are also travel-related factors that can affect bowel regularity, including sitting for long periods in the car, traveling by plane (remember the changes in pressures experienced in the cabin), and eating at restaurants, which alters our habits and schedules.
Another fact that we must consider is that the act of traveling can also be stressful for some people and stress hormones can affect the gut microbiome and gut regularity.
6. Increased activities and exercise
Outdoor activities are an important part of summer, but they can also contribute to digestive problems. Intense physical exercise, especially in extreme heat, can divert blood flow from the digestive system to the muscles, which can slow digestion and cause stomach upset and even vomiting. A good tip is that, if we exercise for more than 45 minutes, wait a minimum of an hour before eating so that the blood diverted to the muscles has time to return to the stomach, where it is needed to help digest food.
7. Travel and change of environment
Travel is one of the most anticipated things during the summer, but we must also consider that, in certain destinations, we are exposed to different types of food, water and sanitary conditions. The change of environment can be challenging for the digestive system, especially when traveling to places with different hygienic standards. Traveler’s diarrhea is a fairly common problem that affects many people during the holidays and is mainly caused by ingesting water or food contaminated with bacteria, viruses, or parasites.
8. Stress and anxiety
As we indicated above, although summer is a season associated with relaxation, it can also be a source of stress and anxiety for some people. Travel planning, worrying about arriving at different destinations, and even the pressure to make the most of the season can increase stress levels. And as we all know, stress is a known trigger for digestive problems, as it can affect the microbiota, intestinal motility due to the change in bowel habits and even the production of digestive enzymes.
When we experience stress, our body releases certain hormones such as cortisol, adrenaline, and norepinephrine. These hormones prepare the body for the fight-or-flight response. This response alters the digestive process in several ways. First, digestion slows down as the body focuses its energy on dealing with the perceived false threat. This can cause several symptoms, such as bloating, gas, and constipation.
9. Exacerbation of chronic conditions
For those who suffer from chronic digestive conditions such as irritable bowel syndrome, Crohn’s disease, or ulcerative colitis, summer can be particularly challenging. Heat, dehydration, dietary changes, and stress can exacerbate the symptoms of these conditions.
How to mitigate digestive problems in summer
1. Proper hydration
Staying well hydrated is essential to prevent digestive problems in summer.
The best liquids to avoid dehydration are headed by water, isotonic liquids and those that come from the intake of whole fruits.
On the other hand, it is advisable to avoid alcoholic beverages, as they cause dehydration.
Alcohol triggers the release of antidiuretic hormone, which increases the frequency of urination.
Something similar happens with very sugary drinks, because more body water is used to try to equalize osmolarities.
If we are going to drink water, it is recommended to drink according to the thirst we experience, but that it is not less than the equivalent of eight glasses a day and increase the intake if we do intense physical activity or are exposed to high temperatures.
2. Balanced diet
Opting for a balanced diet and avoiding excesses is crucial. Consume fruits and vegetables in moderation and ensure that they are well washed. Limit the consumption of fried and sugary foods, and moderate alcohol consumption.
Fibre is necessary to balance intestinal transit, we obtain it from fruits, vegetables, legumes and nuts. Likewise, if necessary, you can always resort to alternatives such as Active Fibra Inteligente is a food supplement based on plants, mucilages, fibers and minerals that contributes to electrolyte balance, gastrointestinal well-being due to its prebiotic effect and contributes to intestinal transit and digestion.
3. Maintain a routine
Try to maintain regular times for meals and sleep, even during the holidays. This can help stabilize the circadian rhythm and improve digestion.
4. Probiotics
Many of the foods that we don’t normally eat, but indulge in during the summer holidays, can affect the gut microbiota and trigger some unwanted gastrointestinal problems. Some drinks and foods are rich in probiotics such as kombucha, kefir, and kimchi, which will improve digestion. And if we do not have access to them, it is always advisable to carry a good brand of probiotics in our bag in the form of tablets. Active Flora is a dietary supplement with bacterial strains (Megaflora-9 EVO), fibers, Saccharomyces Boulardii and aloe vera that contributes to the digestive balance with prebiotics and probiotics.
5. Precautions when traveling
When traveling, it is important to take precautions such as drinking safe bottled water, avoiding eating raw or undercooked foods, and washing your hands frequently to reduce the risk of gastrointestinal infections. Some of the recommendations are to make sure that the water we drink is from a reliable source (even bottled water), avoid the use of glasses whose hygiene is visibly deficient, and the same applies to ice water in drinks and water used to brush our teeth.
6. Stress management
Practicing stress management techniques such as meditation, yoga, or deep breathing can help reduce digestive symptoms related to anxiety and stress. Planning itineraries well in advance will help those who struggle with sudden changes related to travel.
7. Consult the doctor
While this seems like a fairly obvious recommendation, those patients with chronic digestive conditions should consult their doctor before traveling or making significant changes to their diet. Your doctor can provide specific advice and, if necessary, adjust treatment to prevent exacerbations.
Conclusion
Summer, with its many changes in diet, lifestyle, and daily activities, can be challenging for the digestive system. However, with some precautions and proper care, it is possible to enjoy this season without suffering from digestive problems. Staying hydrated, eating a balanced diet, maintaining a stable routine, and taking preventative measures when traveling can make a big difference in digestive health during the summer months.
Fortunately, stomach aches, diarrhea, constipation, and other digestive problems are often temporary, but it’s always best to avoid them by taking the necessary measures. Active Flora with its prebiotic and probiotic balance and Active Smart Fiber can help maintain gastrointestinal well-being and contribute to intestinal transit and digestion.
If you’ve taken all the necessary precautions and still experience digestive problems frequently, it’s always a good idea to consult with a medical professional.
Finally, consider consulting a doctor if any of the following signs or symptoms are detected:
- Diarrhea greater than three consecutive days
- High fever (temperature above 38°C)
- Blood in the stool
- Long-term vomiting that keeps fluids down (can lead to dehydration)
- Obvious signs of dehydration, including decreased urination, dry mouth (pasty mouthfeel), and feeling dizzy when standing up.
Sources: data provided by Dr. Gloria Sabater and Dr. Hernán Sosa García.
