By Robert Metzger, manager of product development at Plexus Worldwide
Arizona heat has already reached triple digits in March, setting a record for early heat.
Emerging studies show that even temperatures of 85 degrees Fahrenheit are enough to create an imbalance within the gut. Excessive heat impacts the microbiome, decreasing positive bacteria and decreasing blood flow to the gut. Gut axes are connected to skin health, organ health and immune responses, so it’s helpful to be mindful of this balance.
Consider these tips for a healthy gut this summer:
Foods to Avoid
Spicy foods can make you feel hotter while your body is already working to cool down. This is due to a naturally occurring botanical compound called capsaicin, which increases your body temperature, or thermogenesis.
Ultra-processed, salty, and sugary foods can worsen dehydration by disrupting gut microbes and increasing intestinal permeability, which impairs fluid balance.
Alcohol and high doses of caffeine create a mild diuretic effect, so it is wise to drink extra water alongside coffee or alcoholic drinks to support gut and overall hydration.
Nutrition for Hot Days
Nutritious foods will aid your gut in keeping healthy bacteria, and hydration encourages things to move smoothly. Watermelons and cucumbers are incredible for you during the summer, as they are made up of over 90% water.
Foods that are high in probiotics are great for your gut. Yogurt feeds bacteria and contains electrolytes.
Lighter foods commonly used in Mediterranean dishes are also a great option — chickpeas, mint, whole grains, veggies, chicken — as these ingredients are light and nutrition focused.
Gut Healthy Drinks
Always increase your water intake during summer but add in some beverages that aid your gut, as well.
Kombucha, kefir, coconut water, and ginger can all help reduce inflammation and act as natural digestive aids. Electrolyte supplements are a good summer addition to combat essential minerals lost while sweating.
Prioritize Exercise
The last thing you might want to do is exercise during the summer, but exercise boosts bacterial diversity and can aid digestion to counter sluggishness.
It is not recommended to exercise outdoors in the Arizona summer, especially between 10 a.m. and 4 p.m., however, easy early morning or nighttime walks could be beneficial. Moderate movement like indoor Pilates, cycling, or swimming can get things moving without strain.
Know Stages of Heat Emergency
It’s recommended to have a general mindfulness of the symptoms of dehydration and heat illness in Arizona. This awareness can help prevent emergency scenarios.
Heat illness starts with cramps or muscle pain in the legs or abdomen, caused by a loss of salt and water. This can be followed by symptoms such as confusion, dizziness, pale or clammy skin, rapid heartbeat, headaches, and exhaustion.
For optimal gut health, be mindful of your time outdoors by staying in the shade and stay indoors as much as possible, as hours spent in the sun can contribute to digestion upset.
Arizona’s’ record-breaking heat can disrupt gut health but staying hydrated, choosing healthy foods and adjusting daily habits can help protect your body during extreme temperatures.
