Summer can be a season filled with outdoor activities, barbecues, and social gatherings. The changes in routine, diet, and overall lifestyle can have a significant impact on digestive health. This article covers some tips to help optimize digestion while you enjoy the warmth and fun of the summer months:

1. Stay Hydrated:

With increased sweating due to the heat, your body loses more fluids. Adequate water intake is essential for maintaining optimal digestion as well as overall health. Water helps break down food, allowing nutrients to be absorbed more efficiently.

Tips for Staying Hydrated:

  • Drink at least 8-10 glasses (2L) of water daily. Carry a water bottle with you to ensure you’re sipping throughout the day.
  • Include hydrating foods in your diet, such as watermelon, cucumbers, and oranges.
  • Infuse water with lemon, mint, or berries for a refreshing twist.
  • Replenish electrolytes

Why Electrolytes Matter:

Electrolytes like sodium, potassium, and magnesium are lost through sweat. They are crucial for muscle function, including the muscles of the digestive tract.

DIY Electrolyte drink:

  • 2 cups of water
  • Juice of ½ lemon
  • ¼ tsp sea or Himalayan salt
  • 1-2 tsp raw local honey

2. Optimize your Diet

Barbecue season:

Barbecues often feature heavy, greasy foods that can be tough on your digestive system.

There are also health impacts associated with charring meats, such as the production of heterocyclic amines (HCAs), which may affect the gut lining and increase cancer risk.

Tips to minimize health implications:

  • Opt for lean proteins like chicken or fish, and include plenty of grilled vegetables.
  • Marinate meats before grilling in apple cider vinegar, lemon juice and herbs to reduce the formation of HCAs and support digestion.
  • Avoid charring your meats.

Seasonal, Digestion-Friendly Foods

Summer offers an abundance of fresh fruits and vegetables. These foods are high in fiber, which is essential for healthy digestion as well as important vitamins, minerals and antioxidants. Daily intake of probiotic-rich foods also supports a healthy microbiome.

Seasonal fruits and veggies:

  • Berries (strawberries, blueberries)
  • Stone fruits (peaches, plums)
  • Leafy greens (spinach, kale)
  • Tomatoes, zucchini, and bell peppers

Probiotic-rich foods:

  • Sauerkraut
  • Kimchi
  • Kefir
  • Yogurt
  • Kefir water
  • Kombucha (limit to ½ cup daily as it contains sugar)
  • Miso

Practicing Mindful Eating

Slow Down: Taking the time to chew your food thoroughly can significantly aid digestion. Eating slowly also allows your stomach to properly signal when it’s full, preventing overeating.

Mindful Tips:

  • Avoid distractions like TV or smartphones while eating.
  • Focus on the flavours, textures, and aromas of your food.

Maintaining a Routine

Consistency is Key: Even with a busy summer schedule, try to maintain regular eating habits. Skipping meals or eating at irregular times can disrupt your digestive system.

Meal Tips:

  • At the minimum, prioritize a protein and fibre rich breakfast at around the same time every day.
  • Overall, opt for protein, healthy fats and fibre at every meal and snack.
  • Limit late-night snacking, which can interfere with your digestion and sleep.

3. Manage Alcohol Intake

It is common to see alcohol consumption increase in the summer months. Alcohol is dehydrating and can irritate your digestive tract. It can also slow down the digestive process, leading to discomfort. Unfortunately, any amount of alcohol has been found to be detrimental to health.

Tips for Alcohol Consumption:

  • Replace cocktails with low sugar “mocktails” (soda water with a splash of orange or cranberry juice can be quite refreshing!)
  • Follow the “one drink, one water” rule to stay hydrated if you are going to drink.
  • Limit consumption of sugary cocktails.

4. Stay Active

Physical activity promotes healthy digestion by stimulating intestinal contractions and benefiting the health of the microbiome. Aim for at least 30 minutes of moderate exercise most days.

Activities to Consider:

  • Swimming
  • Walking or hiking
  • Cycling
  • Yoga

5. Manage your stress

The summer can be loads of fun but the increased commitments and active plans can also be overwhelming to the nervous system.

Nervous system support tips:

  • Prioritize sleep.
  • Be mindful of over-commitment.
  • Incorporate calming activities daily (mindful breathing, nature walks, meditation, reading, etc.)
  • Recognize and practice expressing your boundaries when it comes to social expectations.

By incorporating these habits, you can enjoy all that summer has to offer while maintaining optimal digestive health. If you have specific concerns or need personalized advice, don’t hesitate to book with your naturopathic doctor. Enjoy the rest of your summer!