Keep your gut healthy in winter with daily exercises, balanced diet, limiting sugar intake

Causes of constipation: Winter’s low humidity and reduced fluid intake can lead to constipation. Dehydration slows down intestinal transit time, leading to hard stools and discomfort. Adequate hydration can help reduce these effects (Image: Canva)

Winter can mess with your digestion for multiple reasons. Firstly, the colder weather often leads to changes in your eating habits, like consuming more comfort food, which can overload your digestive system. Additionally, the drop in temperature can cause dehydration, as you may not feel as thirsty, leading to slower digestion and constipation. Cold air also dries out the environment, which can impact the gut's ability to absorb nutrients properly.

During winter, the cooler temperatures and climate often encourage heavier, more frequent meals, which can lead to various digestive issues, says Dr Vishal Khurana, Senior Gastroenterologist at Metro Hospital, Faridabad.

• Nausea, vomiting, and diarrhoea:

These symptoms tend to rise in winter due to a higher prevalence of viral gastroenteritis, often caused by norovirus, which thrives in cooler conditions. Studies suggest that norovirus is a leading cause of acute gastroenteritis in winter, spreading easily in crowded spaces. Improved hygiene practices such as frequent handwashing, using sanitisers, and drinking potable water are effective preventive measures. Avoiding raw or unwashed foods can also reduce exposure to viruses and bacteria.

Also read | Gastrointestinal problems: 6 ways to keep your gut healthy, boost athletic performance, muscle recovery

• Constipation

Winter’s low humidity and reduced fluid intake can lead to constipation. Dehydration slows down intestinal transit time, leading to hard stools and discomfort. Adequate hydration can help reduce these effects. The warm beverages like herbal teas can be a comforting way to maintain fluid intake during cold months. Additionally, fibre-rich foods such as oats, fruits, and vegetables support bowel movements.

• Dyspepsia and acidity

Rich, fatty, and sugary meals during winter can cause dyspepsia (indigestion) and acidity. High-fat meals slow gastric emptying, which contributes to bloating and acid reflux. Eat balanced meals with a focus on whole grains, lean proteins, and healthy fats to avoid these health issues. Also, keeping a 2-3 hour gap between meals allows your digestive system to process food efficiently, which can reduce symptoms of acidity.

• Include fruits and salads:  Winter vegetables and fruits, such as oranges, spinach, and carrots, are rich in vitamins and antioxidants that boost immune function. The fibre from fruits and vegetables helps prevent constipation and supports gut health. Including fresh produce also provides essential nutrients like vitamin C and beta-carotene, which boost immunity.

• Limit sugar and fat intake: Excess sugar and fat can lead to dyspepsia and weight gain. The high-sugar diets can disrupt gut microbiota balance, increasing inflammation and bloating. Limiting sugar and replacing saturated fats with healthier options like olive oil or nuts can reduce digestive distress and help maintain a healthy weight.

Also read | 9 daily habits to take care of your gut health

• Monitor water intake: Despite lower thirst levels in winter, adequate hydration is extremely important.  A mild dehydration state can affect both digestion and metabolism. Warm water, soups, and herbal teas can be effective in maintaining hydration levels and supporting digestion in colder months.

• Exercise regularly: Exercise supports digestion and gut motility. Regular physical activity can help relieve constipation and promote better digestive function by stimulating intestinal movements. Aim for at least 30 minutes of moderate exercise, such as brisk walking, which can improve both physical and mental health during winter.