Listen, we love warm weather as much as the next person, but the current heatwave is a bit too much for even the most hardened of sunseekers among us. Rather than drinking G&Ts outside on a roof terrace somewhere, it's got us holed up at home, with damp bedsheets in the freezer and a diet consisting of ice cream. Perhaps you're already trying some of the many hacks to make WFH more bearable — or maybe, you've given up on working altogether. But instead of sitting outside in our bikinis, we're actually inside wondering why we feel so bloated.
Yep, that's right, if you've noticed that you've been experiencing increased bloating, wind or any other of the symptoms of an upset stomach in this heat, you're not alone - and there's actually a very good reason for it.
High temperatures can actually cause the bad bacteria in our guts to expand resulting in an increased likelihood of gastrointestinal infections and can trigger or worsen symptoms such as diarrhoea and bloating.
When we are exposed to higher temperatures, our bodies redirect our blood flow to help us maintain our body temperature, sending our blood to the skin, in order to allow the heat to be cooled down and escape. This redirection of blood flow can affect our gastrointestinal tracts, as our digestive system needs the right amount of blood to function optimally. Additionally, heat is a form of stress on our bodies and one of the systems most affected by stress is the digestive system.
But, we refuse to accept this lying down (mentally lying down, that is), so we spoke to top nutritional therapist Clarissa Lenherr, to find exactly what is going on and how we can combat it…
Stay hydrated
"When temperatures soar, we sweat a great deal more, and consequently our requirement for water increases and we may potentially become dehydrated. Our digestive system requires adequate amounts of water to perform optimally, and without it, our gut can become sluggish and we may have reduced bowel movements. When food or stool sits in the digestive tract, it ferments and produces gases which can trigger bloating. Make sure you are drinking at least 2L of water during the heat."
Don't sweat it. No, seriously.
Don't ditch hot food
“Food cravings also change in the hot weather. Most of us will opt for cold and raw foods in the heat. These foods can be harder to digest, which puts additional pressure on the digestive system. Cold foods can cause the stomach to slow down and the vessels of the stomach to contract, which may result in sluggish, delayed digestion. Cooked vegetables are more gentle and easily digested, so try lightly steaming veggies before you need them and enjoy them cold in a salad.”
Try snacking
It's easier on the gut if you eat small mini meals more frequently throughout the day. This will help to stop you from overeating while keeping you nourished and energised throughout the heatwave.
Avoid fizzy drinks
"The summer season is also a time when fizzy and alcoholic drinks are a regular feature. Excessive alcohol consumption can decrease gut absorption, change stomach acid production, impact motility and increase the production of bile in the liver, resulting in diarrhoea. Alcohol is also a diuretic, encouraging the body to remove fluids which can increase the risk of dehydration.
“Fizzy drinks contain high volumes of the gas carbon dioxide, which ends up in the digestive system when consumed. Some of this gas can get trapped which can cause cramping and uncomfortable bloating.”
Avoid salty foods
Yes, it can be tempting to reach for some tasty treats to keep you going — however, try to stick with fresh fruits and veggies which are more likely to keep you hydrated throughout the day.
Keep moving
“Hiding indoors during the extreme heat is common, but that can often mean our exercise and movement goes out the window. When we move less, our digestive system can also slow and we may be more likely to have constipation which can leave us feeling bloated and have an upset stomach.”
Get some sleep
"The heat can make it challenging to get a good night's sleep, leaving you feeling overtired and fatigued the next day. This lack of sleep can impact food choices too, which can lead to increased snacking and irregular meal times. Grazing and over-snacking can impact gut motility leading to reduced bowel movements and bloating.
“You are more likely to opt for high fat and high sugar satiating foods for your sleep-deprived brain. These processed foods can further impact the gut potentially contributing to bloating, dysbiosis and irregular bowel movements.”
