CLEVELAND — Ever notice how you tend to lose your appetite on really hot days? High temperatures can actually knock your gut microbiome out of balance.
"Temperature is an important factor in controlling the growth of micro organisms. So if you are hot, guess what? We are encouraging the growth of the bad guys," says Mahmoud Ghannoum, PhD who is a Professor and Director, of the Integrated Microbiome Core, A Cancer Resource Core and the Center for Medical Mycology at University Hospitals Cleveland Medical Center and Case Western Reserve University.
Studies show heat can change the bacterial composition of the gastrointestinal tract and may explain stomach pain, gas, bloating, diarrhea and other issues in hot weather.
Too much bad bacteria can wreck your immune system too.
"These bad micro organisms form what they call digestive plaque similar to the plaque on your teeth, and too much of them will prevent the absorption of nutrients," Dr. Ghannoum says.
He says there are three things you can do to reverse the trouble.
"Very important to address your diet, lifestyle and reduction of stress," Dr. Ghannoum says.
Boost your good bacteria with a probiotic supplement or from foods such as yogurt and kefir. You can also eat fermented foods such as sauerkraut, tempeh, kimchi, miso, kombucha and even snacking on pickles can help.
Just look for 'live' or 'active' cultures on the labels of foods targeting gut health.
"By improving our immunity guess what, we will have less inflammation and that's why we have less digestive GI symptoms," Dr. Ghannoum says.
Prebiotic foods feed the good bacteria, especially leafy greens. Fiber is also key, so eat more vegetables when the heat rises.
Avoid dairy during hot weather. Especially milk, butter, ice cream and cheese. Dairy can actually heat the body up.
Another bad contributor you need to avoid, sugar.
"Too much sugar encourages the growth of bad bacteria, not only bad bacteria but also bad fungus," Dr. Ghannoum says.
Your body can't break down sugar so it ferments in your bowels and creates yeast or fungus that feeds the bad bacteria. It also causes bloating and gas.
When your bad bacteria is out of whack, GI upset isn't the only thing you'll notice.
It can also impact your weight, skin, mood, concentration as well as cause fatigue and insomnia. Managing your stress is key too because high stress can lead to big sugar cravings creating a vicious cycle.
Exercise can certainly help. Try to get in at least a brisk walk thirty minutes a day. It will help your digestion and may ease some stress.
