Summer brings with it scorching heat and various health challenges, including digestive issues. Poor digestion is a common problem faced by many during this season. Factors such as poor diet, dehydration, and increased consumption of contaminated food contribute to indigestion. In order to maintain optimal digestive health and prevent discomfort, it's essential to follow expert tips and make informed choices. This article presents eight expert tips to prevent indigestion and ensure a healthy digestive system during the summer.
1. Stay Hydrated:
Proper hydration should be given utmost importance during the summer. With excessive sweating, the body loses a significant amount of water, leading to dehydration. Dehydration not only affects overall health but also hampers digestion. Experts recommend drinking at least 2.5 - 3 liters of fluids daily. Opt for water, nimbu pani (lemonade), coconut water, buttermilk, and aam panna (raw mango drink) to replenish lost fluids and maintain hydration levels.
2. Opt for Small Frequent Meals:
Instead of consuming three large meals, experts advise having 4-5 small frequent meals. Chewing food thoroughly and allowing the stomach sufficient time to digest can prevent digestive discomfort. By spreading out your meals throughout the day, you can also regulate your energy levels and avoid overeating, which can burden the digestive system.
3. Include Fruits and Vegetables:
The summer season offers an abundance of fruits and vegetables that have high water content. These hydrating foods not only help maintain water balance in the body but also provide essential nutrients and fiber that aid digestion. Incorporate fresh fruits and vegetables into your diet to boost hydration and promote a healthy digestive system.
4. Avoid Fatty Foods and Caffeinated Drinks:
Certain foods and beverages can exacerbate indigestion during the summer. Caffeinated drinks like tea, coffee, and sodas act as diuretics and increase dehydration. Excessive consumption of fatty foods can cause bloating and acidity. It is advisable to limit the intake of such foods and opt for healthier alternatives.
5. Embrace Probiotics:
Probiotics play a crucial role in maintaining gut health. Including probiotic-rich foods such as curd, buttermilk, kaanji, kombucha, and kefir in your diet can enhance digestion. These foods contain beneficial bacteria that support the balance of gut flora, improve nutrient absorption, and aid in the breakdown of food.
6. Moderate Alcohol Consumption:
Alcohol consumption during the summer can intensify dehydration, which is detrimental to overall health. It is crucial to limit alcohol intake and opt for non-alcoholic beverages that provide hydration without further depleting the body's water levels.
7. Practice Proper Food Storage:
In hot weather, the risk of food spoilage and contamination increases. Avoid consuming pre-cooked food that has not been stored properly in the refrigerator. Warm temperatures promote the growth of bacteria and fungi in food, which can lead to digestive issues. Reheat the food thoroughly before consuming to eliminate any potential microbial contamination.
8. Exercise Wisely:
Engaging in physical activity during high temperatures can contribute to dehydration and digestive discomfort. It is recommended to exercise during the cooler parts of the day, such as early mornings or evenings. Stay hydrated before, during, and after exercise to replenish lost fluids and maintain a healthy digestive system.
Maintaining digestive health during the summer is essential for overall well-being. By following these expert tips, you can prevent indigestion, optimize hydration, and ensure the smooth functioning of your digestive system. Remember to stay hydrated, consume small frequent meals, include fruits and vegetables, avoid fatty foods and caffeine, incorporate probiotics, moderate alcohol