The days are getting longer, the temperatures are rising and the sun is shining - summer is just around the corner! But alongside all the joy that the warm season brings, it also brings challenges for our health. From the skin to the gut to our entire body - the change of seasons brings changes in our microbiome. But don't worry, science has some interesting facts that can help you get through the summer healthily. Find out in this article how you can make the most of your summer time!
Summer Nutrition and Your Microbiome
Summer foods like meat and alcoholic beverages can affect your microbiome. For one, eating meat, especially red and processed meat, can alter the balance of gut bacteria. Red meat is high in saturated fats and a molecule called carnitine. Some gut bacteria can convert carnitine into a harmful molecule called trimethylamine-N-oxide (TMAO), which has been linked to heart disease.
Alcohol can also affect the gut microbiome. It can damage the gut lining and increase permeability, which can lead to "leaky gut syndrome." This can allow bacteria and toxins from the gut to leak into the bloodstream, straining the immune system and promoting inflammation throughout the body.
Plant-based fiber can positively influence the gut microbiome by enriching specific microbial species and increasing microbial diversity. Therefore, you should increase your consumption of seasonal fruits and vegetables. In addition, probiotics can help here: They can help restore the balance of gut bacteria by increasing the number of good bacteria and crowding out harmful bacteria. In addition, they can improve the health of the intestinal mucosa and strengthen the intestinal barrier function, which helps prevent "leaky gut syndrome". Therefore, probiotics can be a useful supplement to counteract the potentially negative effects of meat and alcohol on the microbiome.
Your Microbiome and Summer Fashion
Ladies, pay attention: The vaginal microbiome is an extremely lively yet sensitive ecosystem. It consists mainly of bacteria that produce lactic acid and thus maintain an acidic environment that ensures protection against harmful microorganisms. But especially in summer, this sensitive balance can easily get out of whack. Frequent swimming in chlorinated pools or in salty sea water can affect the vaginal microbiome. Added to this is wet swimwear that is often worn for too long. A humid, warm climate is an ideal breeding ground for fungi and other harmful microbes. That's why you should make sure to change your wet swimwear for dry clothes as soon as possible after swimming to minimize the risk of infection and keep your microbiome healthy.
Vitamin D: Your Summer Hero
Vitamin D plays a crucial role in various bodily functions. Its function in regulating calcium and phosphate levels in the body is particularly important. It increases the absorption of calcium and phosphorus in the intestine and promotes their incorporation into the bone matrix. A sufficient vitamin D level is therefore crucial for bone health and growth.
Since vitamin D is mainly synthesized through exposure to sunlight, we recommend taking additional vitamin D, especially in the winter months or in regions with little sunlight. It is advisable to take it at the same time as vitamin K2, as this vitamin regulates blood clotting and directs excess calcium in the blood to the bones. In this way, it can prevent the calcium absorbed through vitamin D from being incorrectly distributed in the body.
Last but not least, don't forget to protect yourself from too much sun exposure in the summer. Despite the benefits of vitamin D, excessive sun exposure and sunburn can increase the risk of skin cancer.
With these tips, you can ensure that you and your microbiome can enjoy the summer in the best possible condition.
