Beat the holiday bloat with these 6 tips
A happy tummy is a tummy allowed to thrive on a predictable routine of healthy meals, sleep and exercise. No surprise then that we can feel a little, um, off during the festive season, a time when heavy food, increased alcohol and reduced exercise are common. Try these six tips for a happy gut these holidays.
1. Keep stress low
The idea of the gut-brain axis suggests that gastrointestinal symptoms and psychological distress are co-related. Basically: suffering from gastrointestinal issues can increase psychological distress, and vice versa.
What can you do? From school and work breakups to financial balancing acts, the heat and family gatherings, the holiday season is notoriously anxiety-inducing. Try techniques to reduce stress, including deep breathing, big picture focus, gentle exercise and mindfulness.
2. Hit the heartache
Ever eaten, then had to steady yourself against burning chest pain or felt an unpleasant taste in your mouth? Some foods (fried, high fat, spicy, chocolate and tomato-based, in particular) can trigger heartburn, as can large meals. Hello Christmas!
What can help? Steer clear of known triggers, wear looser clothing and avoid taking your Christmas nap directly after a meal.
3. Festive fibre
Indulgent holiday dishes are known for their high levels of sugars and simple carbohydrates. They’re tasty, sure, but don’t favour good digestion.
What do you recommend? Eat gut-friendly foods throughout the season, like vegetables, salads, quinoa, wholegrain bread and fruit for fibre, plus yoghurt, bananas, oats, kombucha and other sources of fibre, pre and probiotics.
4. Moderation
We know everything looks so good and you’d like to have some of it all (and then more). But overeating – and eating too fast – can put a strain on your digestive system and lead to bloating and wind.
What should I do? Eat slowly, don’t over-pile your plate and wait 15-20 minutes after finishing before serving yourself more. (This lets your brain and belly can catch up with each other and send you the right hunger cues.)
5. Keep active
Perhaps unsurprisingly, keeping active also has benefits for our gut health. Add movement to your holiday mode to boost your overall wellness and enjoyment during the season!
How does it help? Going for a walk after a meal can help with feelings of discomfort, promote good bowel movements and reduce the likelihood of heartburn.
6. Pack your toolkit
Despite your best efforts, you may find your digestion is slower and heartburn creeps up on you. If you do need an extra hand for feel comfortable, stash some go-to treatments in your medicine cupboard or overnight bag.
What should I pack? Ask your Pharmacist for over-the-counter options for treating heartburn, dehydration, bowel health and for accidental gluten consumption, if necessary.