Stomach Problems in Summers and Easy Ways to Tackle Them

Stomach problems are common during the hot summer months. The soaring mercury levels have a direct bearing on the digestive system, making it weak and slow. This leads to a vast array of stomach issues. Read through to know about common digestive problems symptoms and easy ways to manage them effectively. 

Common Stomach Problems in Summers

The weather changes affect the body and its functions. As extreme temperatures slow down the overall digestive symptoms, the incidence of several digestive conditions is on the rise. These are:

• Stomach cramps and abdominal pain
• A feeling of nausea and vomiting
• Acidity and heartburn
• Loss of appetite
• Bloating
• Constipation
• Loose stools
• Watery diarrhoea

People suffering from inflammatory bowel diseases like Ulcerative Colitis and Crohn’s disease are at a greater risk of experiencing severe symptoms like infectious gastroenteritis and rectal bleeding.

Ways to Avoid Stomach Problems

As seasonal variations and temperature changes are beyond our control, stomach problems in summer almost look inevitable. But that’s not the case. Minor tweaking in our diet and lifestyle during the hot summer months can help avoid stomach issues. The most effective ways are:

1. Shift to Smaller, Frequent Meals 

Change your eating schedule with the onset of summer. Shift to eating smaller and more frequent meals. Reduce the portion size of everything you eat but eat five-six meals rather than the three main ones.

2. Eat Slowly and Chew Well 

Eating slowly, chewing properly and relishing the taste and flavours of the food you eat; all aid in digestion. These practices give the stomach enough time to churn out the food it has received. As the digestive system is slower in the summer, slow and mindful eating helps in avoiding digestive troubles.

3. Store Food Safely 

The hot summer months offer ideal temperatures for bacteria and other microbes to thrive. Storing the food properly combats the growth of microbes that are the prime cause of food-borne infections and digestive troubles.

4. Avoid Acidic and Fried Foods 

Invariably, all stomach issues are linked to the food we eat. The types of food we eat and the quantity of food we eat, both trigger adverse reactions. Acidic foods like tea, coffee, tomatoes, etc. and fried foods like ghee, cheese, and deep-fried stuff overwhelm the digestive system, leading to nausea, bloating, and heartburn.

5. Drink Adequate Water 

Staying hydrated is the key to staying active and healthy during summer. As extreme temperatures drain the essential nutrients from the body, dehydration, constipation, and nausea are likely. Drink at least three litres of water per day to avoid dehydration.

6. Exercise Carefully 

While regular physical activity is important even during summers, go slow with the duration and intensity of the workout. Do not train for more than 45 minutes at a stretch. Consider outdoor workouts only during the early morning and late evenings. 

Furthermore, wait for at least half an hour after exercise before eating food. This allows the blood circulation diverted to muscles to return to the stomach, aiding the proper digestion of food.

7. Eat Stomach-Friendly Foods 

While fatty and acidic foods are best avoided during summer, there’s a list of stomach-friendly foods that help keep digestion easy and comfortable. Herbs like peppermint, chamomile, and ginger are used to soothe stomach digestive problems and fruits like banana, papaya, and pineapple are extremely helpful for the stomach during the hot summer months.

8. Avoid Sugary Beverages 

While drinking fluids is important to stay hydrated, it’s best to avoid sugary beverages. Taking down too much sugar is linked to bloating, gas, and worsening of symptoms of irritable bowel syndrome. Coffee, alcohol, and carbonated beverages also aggravate the digestive issues by irritating the stomach lining. The best is to drink clear fluids.

9. Stay Away from Strong Odours 

It may feel strange but smelling strong odours upset the digestive system. It may trigger nausea and vomiting. Thus, this summer, avoid odours that make you feel queasy.

10. Limit the Use of OTC Drugs 

Antacids and acid blockers provide relief from stomach problems. But overindulgence can make matters worse. Therefore, limit your intake of such medicines for stomach problems in summers. Go in for mindful eating and avoid the use of over-the-counter drugs. 

11. Include Probiotics to Your Daily Diet 

Probiotics are a must-have during hot summer months. Probiotics contain gut-friendly bacteria that promote digestion and provide effective relief from stomach problem symptoms. Curd and fermented foods are essential for summer.

12. Avoid Pre-Cut Foods 

Fruits that are cut and left in the open are easy bacteria-breeding centres. Consuming such fruits can trigger stomach issues and can also lead to food poisoning. Avoid pre-cut fruits and do not eat foods that are kept uncovered and seem unhygienic.

When to See a Doctor? 

Stomach problems in the summer are usually fleeting. Episodes of abdominal pain, diarrhoea, constipation, bloating, and other digestive problems may be frequent but self-limiting. 

The aforementioned tips will help you reduce the intensity and frequency of episodes. 

But if you feel perpetual stomach issues that don’t seem to subside or the symptoms seem to worsen, you should talk to your healthcare provider. This is because many symptoms of stomach disorders can coincide with early symptoms of another underlying medical health condition. A complete assessment of stomach digestive symptoms thus becomes important.

Furthermore, common stomach problems can also manifest into health complications. See a doctor immediately if you experience any of the following:

• High-grade fever
• Bloody stools
• Persistent vomiting
• Signs of dehydration
• Significant loss of appetite
• Diarrhoea that lasts for more than 3 days

Proven Home Remedies to Combat Summer Stomach Problems

While the symptoms of stomach problems are disturbing and can hinder daily activities, they are not too hard to handle. Listed below are a few easy home remedies to cope with occasional digestive problems.

1. Apple Cider Vinegar 

This fermented apple juice is a great way to balance the stomach’s pH balance. Take a small amount of apple cider vinegar diluted in water to get rid of bloating, acidity and gas. Alternatively, use apple cider vinegar as a salad dressing. 

2. Mint Leaves 

Mint leaves are really useful to combat summer digestive problem symptoms, especially nausea and vomiting. The presence of menthol and antioxidants in mint leaves has a soothing effect on the stomach. You can use mint leaves in a variety of ways including curd, cocktails, chutneys, etc.

3. Lemon 

Lemon is a great way to reduce stomach problems like bloating and gas. It makes you feel light during the summer. Lemon juice also helps in the breakdown of food, thus supporting quicker digestion.

4. Buttermilk  

Buttermilk or chaas is a fermented dairy drink. It is the liquid by-product of milk during the churning of homemade butter. Unlike milk, it has no fat content. It, therefore, helps you stay fit, active and light for a longer time. 

5. Ajwain 

Ajwain or carom seeds is a superfood in every kitchen. It is an active ingredient in many Indian dishes. But taking a tsp of ajwain with a glass of warm water can help settle all stomach problems that creep up during the hot summer months.

Conclusion

As the days get longer in the summer, one has ample time to enjoy different activities. But the hot summer sun invariably plays spoilsport. The rising mercury has a direct bearing on the digestive system. It tends to slow down, resulting in several stomach problems. 

Thankfully, the digestive problem symptoms are fleeting and easily manageable. But it is important not to ignore these symptoms as they can trigger a health complication in no time. So, be mindful about your eating and watchful about what your body tells you. See a doctor immediately if things seem to get out of control.