Summer & Inflammation: During the summer, heat and humidity can aggravate inflammation in the body – especially if you don’t adjust your diet. Dehydration, fried foods, alcohol, and excessive sugar (ice cream, soft drinks, iced coffees with syrup) feed inflammation. Here are 5 summer principles of anti-inflammatory eating, followed by what each Hippocratic type needs.
5 Summer Principles Against Inflammation
1. Hydrate properly – Dehydration increases inflammatory markers. Drink water regularly, not only when you feel thirsty.
Addition: Adequate hydration helps maintain tissue elasticity and supports proper kidney function, which flushes out inflammatory toxins.
For even better results, add lemon slices, cucumber, or mint leaves to your water – not only for flavor but also for their anti-inflammatory and diuretic benefits. Lemon, rich in vitamin C, boosts immunity and helps alkalize the body, while mint soothes the digestive system. Herbal infusions like chamomile or verbena, served cold, can also contribute to hydration while offering additional anti-inflammatory properties. Remember that thirst is often a late sign of dehydration – by the time you feel it, your body may already be slightly dehydrated, which can elevate cortisol and inflammatory markers.
2. Add anti-inflammatory fruits & vegetables – Watermelon, cantaloupe, strawberries, cherries, tomatoes, cucumber, bell peppers, asparagus. Red and orange fruits are especially rich in lycopene and beta-carotene, compounds that reduce the inflammatory response at a cellular level.
At the same time, green leafy vegetables (lettuce, spinach, arugula) provide magnesium and chlorophyll, which act as natural anti-inflammatories and support liver detoxification. The variety of colors on your plate means a variety of antioxidants – and less inflammation. Aim to include at least three different colors in every meal to maximize your intake of protective phytonutrients.
3. Choose light, grilled or raw – Avoid fried foods (they create pro-inflammatory compounds). Prefer grilled, boiled or raw vegetables.
4. Cut hidden sugar – Ice cream, juices, smoothies with too much honey, syrups. Replace with unsweetened iced tea or fruit-infused water.
5. Take care of your gut – Fermented foods (kefir, sauerkraut) and prebiotic fibers (asparagus, artichokes) reduce the inflammatory response.
🧬 Summer Variations for Each Hippocratic Type
Choleric (Hot & Dry)
- Summer risk: Overheating, dehydration, heartburn from spicy or fried foods.
- What helps: Plenty of water (with lemon/mint), cantaloupe, watermelon, cucumber. Raw salads with a little light feta. Avoid alcohol and red meat.
- Anti-inflammatory secret: Cold salads with mint, parsley, lemon.
Melancholic (Cold & Dry)
- Summer risk: Heat “melts” their energy. They avoid food or eat only raw salads and become weakened.
- What helps: Lukewarm soups, boiled vegetables with olive oil, cold tahini or cucumber-yogurt soup (but not too cold). Add walnuts.
- Anti-inflammatory secret: Cold barley salad with feta, olives, oregano, and generous olive oil.
Phlegmatic (Cold & Wet)
- Summer risk: Fluid retention, bloating, drowsiness, craving sweet ice cream.
- What helps: Spicy notes – ginger, cayenne pepper, cumin. Vinegar, lemon, radishes. Avoid dairy and sugar.
- Anti-inflammatory secret: Watermelon-radish-cucumber salad with ginger and apple cider vinegar.
Sanguine (Hot & Wet)
- Summer risk: Excessive sweating, inflammation, heaviness after heavy meals.
- What helps: Antioxidants – strawberries, cherries, tomatoes, beets, basil. Coconut water, iced green tea.
- Anti-inflammatory secret: Watermelon-strawberry-basil salad with a little light feta and orange zest.
Summary Table – Summer & Inflammation
| Type | Summer Risk | Anti-Inflammatory Secret | Avoids |
|---|---|---|---|
| Choleric | Overheating, dehydration | Lemon, mint, cantaloupe, raw salads | Alcohol, fried foods, spicy |
| Melancholic | Loss of energy, skipping meals | Barley, feta, olives, oil, walnuts | Only raw foods, light cheeses |
| Phlegmatic | Fluid retention, drowsiness, sweets | Ginger, pepper, vinegar, radishes | Dairy, sugar |
| Sanguine | Sweating, inflammation, lethargy | Strawberries, basil, coconut water | Heavy meals, alcohol |
— Dr. Angeliki Makri, Clinical Dietitian, MSc, PhD, Medical School NKUA
Book an appointment at NMD Praxis to find out which Hippocratic type you are, to understand what you need for your nutrition, and to learn what your specific body requires!
