Nutrition in summer: How to protect yourself from food poisoning

Summer is a season we associate with fresh fruit, light salads and more time outside. But unfortunately, this is also the time when the risk of food poisoning increases significantly. The reason? Just like us, bacteria love heat.

Why are food poisonings more common in summer?

The bacteria that cause food poisoning grow best in so-called temperature "danger zone" - between 4°C and 60°C. This is why the heat in summer creates ideal conditions for their rapid reproduction.

Improper storage of meat and other foods - for example, in a not-so-cold fridge - increases the risk of these bacteria developing. The fridge must maintain a temperature of 4°C or lower to be safe.

How long can we leave our food out of the fridge before it becomes unsafe?

The most common causes of food poisoning during the summer season include:

• Improper food storage, especially meat and dairy products.
• Staying food out of the fridge for too long.
• Cross contamination - when raw foods come into contact with ready-to-eat products.

It is important to remember:

Food that has been sitting for more than 2 hours at room temperature (~21°C) is no longer safe. At temperatures above 30°C even 1 hour is sufficient to reach a dangerous level of bacteria. Rice, for example, should be cooled within 1.5-2 hours after cooking and stored in the refrigerator for no more than 3 days.

Most common causes of food poisoning

Symptoms of food poisoning

• Nausea
• Vomiting
• Abdominal cramps
• Diarrhoea
• Increased temperature

What to do with food poisoning?

1.Consume plenty of fluids - Even if you can't keep food down, it's important to stay hydrated no matter how severe your symptoms are. Vomiting and diarrhea can lead to significant fluid loss, which can cause dehydration. Dehydration can make the symptoms of poisoning worse. If you go too long without fluids, you may get a headache or feel dizzy.

• The Water is usually a good solution, but you need to replace the salt and electrolytes you have lost. So choose fluids rich in electrolytes (such as broths or sports drinks).
• When you drink, do small sips. This will facilitate fluid retention.
• Avoid coffee and other caffeinated drinks, as well as milk and other dairy drinks. Lactose can be difficult to digest after food poisoning.
• Also avoid overly sweet drinks. If you crave fruit juices, dilute them with water and stick to clear juices, such as white grape or apple juice.

2. Choose easy to digest foods - If you feel ready to eat again earlier you can start earlier too.

• Start with easy to digest and soft foodssuch as eggs, nut butter with banana or toast with jam and nut butter.
• Combining foods rich in proteinlike nut butters, with bananas or toast, you can help balance blood sugar levels and feel fuller longer.
• Of course, you can also eat foods that soothe the stomachlike chicken soup or bone broth. Both contain stomach-healthy glutamine, an additional source of protein and electrolytes.
• Try a diet with neutral foods - The neutral food diet consists of simple vegetables (such as spinach, carrots and beets), light meats and low-fat dairy products. It is designed to reduce stress on the digestive system by making it easier to break down food.

3. Avoid certain foods and drinks - Certain foods and drinks can make your symptoms worse or bring them back.

• Excessively spicy or fatty foods, such as pizza or fried foods
• Alcohol
• Foods high in fiber that are difficult to digest.
• Do not immediately return to raw vegetables. Keep them cooked for the first few days.