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The summer season is delicious, but also challenging for the stomach. Common viruses often attack the gut, so a pleasant vacation can end up leaving an unpleasant aftertaste. That is why it is important to know what and how to eat in a balanced yet tasty way, and how to support our body when it is exposed to various irritants.
Why is gut health important?
„A healthy gut contains an optimal amount of good bacteria and immune cells that clear out infectious agents such as viruses, fungi, and bacteria. Gut health describes the balance and function of intestinal bacteria in several parts of the gastrointestinal tract, which help us eat, digest food, and properly absorb nutrients without any discomfort,” experts say. Gut health is linked to the immune system, affects mental state and mood, regulates endocrine function, and influences hormonal disorders, skin conditions, and even cancer.
That is why consistent care of the gut is very important. It includes not only the choice of foods, but also how and when we consume them, in what amounts, and whether we take care of the balance of pro- and prebiotics in the body.
Here are the main elements of good gut health.
Drink enough water and fluids!
Hydration is important for the function of the intestinal lining, as well as for the balance of good bacteria in the gut. It also matters for mental, cognitive, and overall stamina. That is why, especially on hot summer days, it is important to consume at least 2-3 liters of water, fresh juices, tea, and unsweetened drinks. Alcoholic drinks cool you down but don't fight thirst. The same applies to coffee. Remember that dehydration can lead to diarrhea, constipation, and even cause food poisoning.
Eat vegetables and fruit!
Summer is abundant with fruit and vegetables, salads that are rich in fiber: fruit, vegetables, grains, legumes, nuts, and seeds. It is recommended to consume 40 to 50 grams of fiber every day. People who consume more plant-based food have fewer pathogenic bacteria in their gut.
Take pro- and prebiotics!
Pro- and prebiotics aren't found only in tablets and powdered supplements, but they certainly support the gut's work, especially if during the holidays we consume more unhealthy foods, alcohol, ice cream, and sweet temptations. Yogurt, ayran, and fermented foods, wherever available this season, also contain valuable substances. Kombucha is a tasty drink that supports the gut. Fermented rice water is also recommended by dietitians.
For children, people with sensitive stomachs, and the elderly, probiotics are especially important, because they are the most susceptible to the summer viruses that affect the stomach and gut.
You can also strengthen your gut with collagen intake.
Get enough sleep!
Doctors recommend at least 8 hours of sleep at night, not only for beauty, but also for the proper functioning of the gut. According to a large-scale study, the quality of our sleep affects the diversity of the microbiome. The study also links gut health to pain perception. In dysbiosis (the disruption of the balance of gut bacteria), one of the most common sleep disorders appears – obstructive sleep apnea, or snoring. For better sleep quality and easier falling asleep, doctors recommend magnesium before bedtime.
Reduce stress!
Summer vacation is the ideal time to relax, unload your mind from work and personal worries, and take care of yourself. In short, during prolonged tension, anger, or fear, along the brain-gut axis, stress hormones activate the nerve and immune cells in the gut wall. Muscle tension increases, nerves in the gut send pain signals to the brain, which registers this general malaise and stimulates peristalsis and more frequent bowel movements. This causes general malaise and can trigger more serious health problems. That is why rest – mental and emotional – is important for your gut health. Don't skip it!
