It’s December and the festive season is here once again. Such a wonderful time to spend with family and friends; have lots of fun and games and of course an abundance of delicious food. The shelves are stacked high with celebratory food and we’re surrounded by enticing treats and tempting tipples. The trouble is, give in to too many of these tasty temptations and our gut health may pay the price. I believe, the trick is to indulge and really savour and enjoy good quality festive treats, without over-indulging and going overboard and I’ll be sharing my tips to help you achieve this.
Feel great with my 8 top tips for a happy gut over the festive season:
- Chewing your food until it is unrecognisable (baby food consistency) will help take the pressure off your digestive system, as the food is already broken down more thoroughly before it reaches your stomach, which could mean less bloating and gas. It will also help you slow down and enjoy your meal more, so you are less likely to over-indulge. Putting down your cutlery in between mouthfuls can also help with this.
- Stay hydrated and aim for 1.5 to 2 litres of water per day. When we’re not in our usual routine it can be easy to forget to drink water. This is a time when people are more prone to constipation, so fluids are essential to keep our bowels moving. Try to drink away from meals so as not to dilute your digestive enzymes and if you’re consuming alcohol try a glass of water for every glass of alcohol you consume.
- Keep moving, as it can be all too tempting to remain sedentary over the festive period and many of us spend less time outdoors in the winter due to shorter days and bad weather. I’m not suggesting anything too strenuous, but a brisk daily walk can do wonders for your mind and body. It’s also extremely beneficial for your digestive health and can help reduce symptoms such as abdominal bloating. It’s thought to ease this by minimising stress, improving sleep, helping decrease gas and encouraging bowel movements, whilst also providing a greater sense of wellbeing.
- Ensure plenty of sleep and avoid burning the candle at both ends, which can leave your immune system struggling to cope with any festive stress. Poor sleep can also lead to poor food choices the next day and a worsening of digestive symptoms. As it is so crucial for restoring health and vitality to both your body and mind a good goal is 7 to 8 hours every night.
- Planning and preparation is key if you are someone who struggles with food sensitivities, intolerances or allergies. Prevent stress and anxiety around whether there’ll be something you feel happy eating, which won’t upset your gut, by taking control of the situation ahead of any foodie celebrations. This could involve calling a café/restaurant and discussing what free from options they offer, helping menu plan, sharing food and drink/ recipe suggestions and cooking and taking foods you can eat. If none of these are an option, make sure you have a meal before you attend an event and take your favourite gut friendly snacks in case you feel peckish later on.
- Eat 3 proper (balanced) meals to avoid snacking and overeating throughout the day. Constant grazing means your digestive system isn’t getting a rest between meals and this is much more likely to result in bloating, gas and indigestion by the end of the day, even if you are avoiding your trigger foods. Starting the day with a well-balanced protein-rich (ideally savoury) breakfast, goes a long way to helping you balance your blood sugar throughout the day and may prevent you reaching for those extra snacks.
- Take a digestive enzyme to take the stress off your digestive system if you are indulging in a bigger meal than usual or enjoying lots of foods you don’t regularly eat. Take at the start of a meal to help break down the food you are eating so it can be easily absorbed and used by your body.
- Be mindful of alcohol and sugary treats and fill up on lots of quality protein, healthy fats and colourful antioxidant rich veggies to give your body a helping hand during the festive season. Alcohol and sugar are both incredibly inflammatory and a source of food for ‘bad gut bacteria’, so overindulging in these treats could send bacterial fermentation in your gut into overdrive, leaving you feeling 6 months pregnant. The best way to prevent this, without missing out, is to enjoy your protein, healthy fats and veggies first because they are more satiating and will send signals to your brain about whether you are full or not. The fibre in veggies is also incredibly helpful for preventing constipation. Leave the sweets and alcohol for later.
2022 has been a challenging year for many of us and so above all be kind to yourself, enjoy every minute you spend with family and friends and have a very merry festive season. Remember don’t deprive yourself and focus instead on balance and moderation.
If you’re already thinking about 2023 and would love to start it with some support to create sustainable healthy diet and lifestyle habits I’m here for you. Click here to book a free no obligation health coaching call now and we can start your journey to optimal health ahead of the new year rush.