Here are five ways to not only survive but also thrive with ulcerative colitis all summer long.
1. Stay on Top of Your Hydration
Since one of the colon’s main jobs is to absorb water and electrolytes, people living with UC are at increased risk of becoming dehydrated, particularly if they are experiencing a flare or they have an ostomy or J-pouch. During the warm summer months, more fluid is lost through sweat, so staying hydrated can be especially challenging. Some of my favorite ways to stay hydrated in warm weather include making smoothies and homemade ice pops, sipping water infused with fruit, and enjoying caffeine-free iced teas like hibiscus and peppermint. Bringing a reusable water bottle when traveling or engaging in outdoor activities can help you avoid going too long without drinking. Additionally, carrying a water bottle around with you can serve as a visual reminder to drink. In fact, I often use my reusable water bottle even when I am at home, because it’s an easy way to keep track of my fluid intake. If I still have a full bottle by lunchtime, I know it’s time to step it up and start drinking. In certain situations, your body may need more than plain water to rehydrate, and oral rehydration solutions can be beneficial. Be on the lookout for symptoms such as fatigue, headache, dizziness, dark urine, or muscle cramps, as they may indicate dehydration. During these times, store-bought or homemade oral rehydration solutions like Pedialyte are helpful.
2. Take Sun Precautions
Those with inflammatory bowel disease (IBD) are at greater risk for vitamin D deficiency compared with the general population, and low serum vitamin D levels are associated with increased disease activity, according to research published in the journal Alimentary Pharmacology & Therapeutics. Being out in the sun is a great way to up your vitamin D intake, but excessive sun exposure has drawbacks in addition to the potential for a sunburn. Certain medications used to treat UC, such as sulfasalazine and many immune modulators, can make you particularly sensitive to the sun’s rays. Additionally, immune modulators and commonly prescribed biologic medications may increase the risk of developing skin cancer. As both a redhead and someone living with UC, I am no stranger to sunburn and know firsthand how important it is to be diligent with sun protection during the summer, when the sun’s rays are strongest. Applying sunscreen and wearing sun-protective clothing such as lightweight long-sleeve shirts, sun hats, and sunglasses help to protect your skin from the sun’s harsh rays. Additionally, it’s important to follow up with a dermatologist annually, or as recommended by your doctor. Regular skin cancer screenings conducted by your dermatologist are key to early detection and prevention of skin cancers. Ask your doctor to check your vitamin D levels if you’re concerned about your levels. If they are low, your doctor can prescribe a vitamin D supplement.
3. Plan Ahead With Medication
Even if you feel well and are in remission, it’s important to continue your medications as prescribed by your doctor so that you stay well. With summer travel, staying consistent with medication may require a bit of extra planning. For oral medications and supplements, pill organizers can help you stay on track. Be sure to refill prescriptions well in advance of travel, so that you don’t run out of pills while you’re away. If you are able, it’s always a good idea to bring a few extra pills with you in case you end up having to extend your trip by a day or two. For those on biologic infusions, be sure to contact your infusion center as far in advance as possible, to schedule your infusions around your trip to avoid skipping or delaying a dose. If you take an injectable medication, speak with your doctor or pharmacist to inquire about how you should transport your injections. If you’re traveling by airplane, you may need to bring a doctor’s note with you to provide to TSA.
4. Take Advantage of Fresh Summer Produce
Summer is peak growing season, which means fresh produce is abundant. Many individuals living with UC may avoid fresh produce out of fear it may trigger symptoms or worsen a flare, but fruit and vegetables are a vital part of the diet. They provide essential vitamins and minerals, phytochemicals with antioxidant properties, and dietary fiber, which helps to foster a healthy gut microbiome by feeding good gut microbes. While certain fibrous fruits and vegetables may irritate an inflamed colon, there are plenty of UC-friendly summer produce options as well as preparation methods that improve digestibility. Peeled, ripe peaches and nectarines are not only deliciously sweet but also very soft and easy on the GI tract. Similarly, melons such as seedless watermelon, honeydew, and cantaloupe tend to be better tolerated than fruits with many seeds or thick, edible skins. Zucchini squash and eggplant are both in season during summer and become very soft once cooked and peeled. Try blending fresh summer fruits and vegetables into a refreshing smoothie or cold soup like gazpacho, to further break down their fibers, giving your digestive tract a break. For inspiration, I love to visit my local farmer’s markets. I find that the colorful displays of unique fruit and vegetable varieties local to my area encourage me to include a wider variety of produce in my diet and discover new favorites.
5. Get Active
It’s no secret that exercise is necessary to stay healthy, but for those with UC, staying active may even aid in symptom management. Research published in the journal Intestinal Research in 2022 found that regular physical activity is associated with a variety of health benefits for those with IBD, including improved quality of life, reductions in GI symptoms and fatigue, and even a reduced risk for future disease activity. Warm summer weather presents more opportunities to get outside and be active, from hiking and biking to playing outdoor sports and swimming. Some of my favorite summer outdoor activities include horseback riding and jogging, which both provide a nice boost of endorphins as an added bonus. However, there isn’t a one-size-fits-all approach to exercise. While one person might be able to tolerate a high-intensity activity like running, another person might do better with swimming or walking. Speak to your doctor or a physical therapist to determine which exercise is right for you. Even if you are experiencing a flare, you can still reap the benefits of physical activity by engaging in gentle forms of movement outdoors, such as walking, gentle outdoor yoga or stretching, and even gardening. Before making drastic changes to your physical activity routine, however, it’s best to consult with your doctor to make sure it’s safe for you to do so. And remember to stay hydrated, especially if you’re exercising in the heat.
