In time of high heat, as at the moment, we spontaneously think of protecting ourselves from the sun or avoiding hot strokes. But we often forget that extreme temperatures can also disturb our digestive system. Like the “explains Dr Gérald Kierzek,”heat constitutes thermal aggression for the body, and the particularly sensitive digestive system can undergo the consequences“. Result: some suffer from diarrhea, others of constipation, and many complain of bloating or reflux. In short, summer does not spare our belly.
More frequent diarrhea, and not always due to ice
First of all, intense heat can cause dehydration, especially in case of excessive sweating. And when the body loses too much water and minerals (sodium, potassium), the operation of the digestive tract is disrupted. “”It is this imbalance which, sometimes, brutally accelerates the intestinal transit“.
Added to this is another factor: bacterial proliferation. In summer, poorly preserved foods run quickly, and food poisoning becomes more frequent.
Finally, the body, to cool by sweating, redirects a large part of the blood flow to the skin, to the detriment of the digestive organs. “Less irrigated, the intestines lose efficiency, which can also promote too fast transit”.
Summer constipation: when heat slows you down
But the opposite effect also exists. Some people see their transit … block during heat waves and suffer from constipation. “”This phenomenon is explained by a lack of hydration: when the body lacks water, the stools become harder, drier, and therefore more difficult to evacuate. “
To this is added a drop in physical activity: when you move less (which is common when it is 35 ° C in the shade) intestinal peristalism, that is to say the contractions that advance food, slows down in turn. Result: the belly swells, and the evacuation is long overdue.
Reflux, bloating: the other guests surprised in the heat
Heat can also slow down digestion, which promotes food fermentation. This increased production of gas is responsible for bloating. In some cases, the phenomenon is even accompanied by acid reflux. Here again, the heat plays an indirect role: it dilates the blood vessels, which can accentuate the pressure in the abdomen and promote the rise in gastric content to the esophagus.
Good reflexes for a Zen belly this summer
Fortunately you can act for your belly. The first golden rule is to hydrate well. “You have to drink enough, about 1.5 to 2 liters of water per day, or even more if perspiration is important” recalls the expert. Water remains the best ally of the digestive system, provided you avoid diuretic drinks such as alcohol, coffee or sodas. Except in the case of diarrhea, water rich in minerals – like hepar or coumayeur – or slightly salty water makes it possible to compensate for losses.
On the food side, adopt a fresh and light routine. “Fruits rich in water like watermelon or melon, crunchy vegetables such as cucumber or zucchini, and yogurts with probiotics are perfect allies”. Conversely, the dishes too fatty, too spicy or too generous weighing down digestion. And above all, vigilance is to focus on the preservation of food, because bacteria proliferate quickly in the dishes left at room temperature.
Finally, some simple gestures can relieve the digestive system put to the test by the heat wave.
- Light dinner, because digestion naturally increases body temperature;
- Avoiding physical efforts at the hottest hours also makes it possible to limit digestive discomfort;
- And to limit the impact of thermal stress on the body, it is advisable to refresh yourself regularly: wet linen, lukewarm shower or simple ventilation.
In case of troubles: act quickly
If despite everything, digestive disorders set up, adopt some good reflexes. “”In case of diarrhea, the rehydration salts sold in pharmacies can be useful ” advises the emergencyist. Rice and banana -based diet, avoiding dairy products, can also soothe the intestines.
In case of constipation, increase fiber intake (prunes, figs), drink more and regain gentle physical activity – like walking – may be enough to relaunch transit. If you suffer from reflux or nausea, prefer fractional meals throughout the day, and avoid lying down immediately after eating.
In summer, it is better to warn than cure, and as Dr. Kierzek says: humor: “A well hydrated intestine is a happy intestine, even under 40 ° C.” So drink, eat fresh, rest … and let your belly breathe.