2023-07-03 08:56:50
Summer and holidays invite us to put aside the routine we follow at home. But caloric excesses, alcohol consumption or foods rich in fats and very spicy exotic foods can take their toll on our digestive health.
A barbecue place in the Mercado del Puerto in Montevideo (Uruguay). EFE / Alejandro Prieto
These alterations in our digestive health during the summer translate into gastrointestinal problems such as constipation, diarrhea, heartburn, gastroesophageal reflux or indigestion.
“To prevent them, foods rich in fiber and fruits and vegetables should not disappear from our diet, without giving up enjoying the local gastronomy. And neither should we stop exercising with a certain frequency: it is always possible to go for a walk on the beach or in the mountains, swim or even start a new sporting activity for which we never had time,” advises Julio Maset, a doctor at the pharmaceutical company Cinfa.
According to the specialist, “if we try new cuisines, change the climate and alter our sleeping and eating schedules, our digestive system may be affected. In addition, it is possible that we travel to an exotic country, which increases the possibilities of digestive alterations”.
Another threat to our digestive health in summer is contracting food poisoning from eating spoiled food or non-potable water (and ice) and suffering what is known as traveler’s diarrhea, a problem that appears when traveling to countries with precarious hygienic conditions and that is caused by a bacterium, virus or parasite.
“In most cases it is not serious because, generally, the body ends up getting used to the new environmental conditions, but it can ruin our vacations,” warns Dr. Maset.
EFE/Emilio Naranjo
Ten tips to take care of your digestive health in summer:
According to Dr. Julio Maset:
Continue to eat plenty of fruits and vegetables. Constipation is a common travel companion, so instead of relaxing on the diet, try to consume more fiber-rich foods such as fruits and vegetables, unless you are traveling to a country with dubious hygiene measures.
Keep regular meal times. It contributes to the interruption of environmental conditions and your usual routines not being so abrupt, which will make it easier for the digestive system to adapt to changes.
Avoid copious meals and excessive fat intake. In summer, celebrations and long, fatty meals are common. Try to compensate with a light dinner. The heat and outdoor meals are also a source of possible food poisoning.
Do not abandon physical activity. If it is not possible to continue with your usual exercise, try to practice the sport or activity that the area where you are spending your vacation allows you: from a walk on the beach, running outdoors or using the hotel gym. In this way, you will contribute both to better intestinal transit and to a better balance between energy intake and consumption, and you will avoid going home with a few extra kilos.
Drink plenty of fluids. More than ever on summer vacation, remember to drink at least two liters of water a day to keep your body hydrated. It will help you both to cope with the heat and to avoid intestinal problems such as constipation.
Drink bottled water and avoid drinks with ice. In exotic destinations, always opt for bottled water. Make sure the bottle is sealed or they open it in front of you. Coffee and infusions you can drink, since it is made with previously boiled water. Bottled soft drinks are also recommended drinks but without ice cubes, since these can contain bacteria or viruses as they are made with tap water.
Do not eat unpeeled fruit in developing countries. Neither salads, vegetables and raw or undercooked meat or fish. Likewise, avoid shellfish, mayonnaise, creams and milk or derivatives that do not offer sufficient sanitary guarantees; restrict the consumption of pastry products and ice cream, because their conservation may not be appropriate, and try not to eat food from street stalls, since they do not usually meet sufficient guarantees.
Include antidiarrheals and laxatives in your medicine cabinet. Ask your pharmacist or GP about which ones are best suited for your trip. In the event that you often suffer from heartburn or gastroesophageal reflux disease, also take antacids or your usual medication for this problem.
Don’t abuse alcohol. With the heat and the holidays we are more likely to drink alcohol. Its consumption delays digestion, increasing the possibility of acidity and heaviness, as well as being a source of calories in a high degree.
Check the need to get vaccinated if you travel to an exotic country. Among the recommended vaccines for many destinations are usually found hepatitis A or typhoid fever, both communicable by food or water, and, depending on the destination, cholera. Consult the international vaccination center of your autonomous community, at least one month in advance. Some vaccines require several doses or sufficient lead time.
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