Keep Your Gut Happy in the hottest conditions

by Robert Metzger, Plexus Worldwide’s manager of product development.

In March, the temperature in Arizona has now surpassed triple digits, making it the highest record for early heat.

Recent research has demonstrated that an imbalance in the gut can be created even at temperatures of 85 degrees Fahrenheit. The microbiome is affected by excessive heat, which causes fewer beneficial bacteria and fewer blood flow to the gut. It’s important to be aware of this balance because gut axes are related to skin health, organ health, and defensive responses.

Take into account these suggestions for a good gut this summer:

Foods to Avoid

While your body is now working to cool down, spicy foods can make you feel hotter. This is caused by a naturally occurring floral compound called capsaicin, which raises body temperature or thermogenesis.

Dehydration can be worsened by salty, sugary, and ultra-processed foods because they impair the flow balance by causing bowel permeability and causing gut microbes to permeate. &nbsp,

Alcohol and excessive amounts of caffeine have a slight sedative effect, so it is wise to consume extra water in addition to coffee or other alcoholic beverages to help with digestion and overall hydration.

Nutrition for the warm days

Good bacteria can be kept alive by eating healthy foods, and hydration promotes smooth digestion. Because they contain over 90 % of water, watermelons and cucumbers are fantastic for you in the summer. &nbsp,

Foods high in probiotics are beneficial for the gut. Yogurt contains electrolytes and feeds bacteria. &nbsp,

A great option for lighter foods like chickpeas, mint, full grains, veggies, and chicken are these foods because they are both light and nutrition-focused. &nbsp,

Gut-healthy beverages

In the summer, often increase your intake of water, but also add in some beverages that boost your gut. &nbsp,

Kombucha, kefir, coconut water, and ginger all have the ability to reduce inflammation and serve as all-natural gastric aids. Evaporative supplements are a great summer addition to help replenish the minerals that are lost while sweating.

Prioritize the exercise

The next thing you might want to do is exercise during the summer, but it can help with digestion and boost bacterial diversity.

In the Arizona summer, especially between 10 a.m. and 4 p.m., it is never advised to exercise outdoors; but, simple early morning or evening walks might be a good idea. Moving things around with minimal strain can be achieved through simple movements like domestic Pilates, cycling, or swimming. &nbsp,

Know the stages of a heat emergency

In Arizona, it’s advised to have a basic awareness of the signs of dehydration and heat illness. This awareness can aid in avoiding emergency situations. &nbsp,

A loss of salt and water causes cramps or muscle pain in the legs or abdomen. Following this, symptoms like confusion, dizziness, white or damp skin, a rapid heartbeat, headaches, and exhaustion may follow. &nbsp,

Be mindful of your time spent outdoors by staying in the shade and staying indoors as much as you can, as prolonged sun exposure can cause digestion issues.

Although Arizona’s record-breaking heat can affect gut health, eating healthily, and sticking to your everyday routines can help keep your body protected in extreme temperatures.