Maximize Healthy Digestion for the Holidays
During the holiday season, many of us indulge in rich, heavy foods and sugary treats that aren’t always friendly to our digestive tract. Indigestion, bloating, flatulence, irregularity, and reflux are common symptoms that occur after sampling too much cheese from the charcuterie board or drinking too much eggnog. Extreme heartburn, reflux, and intestinal distress can even manifest many of the same symptoms of cardiac arrest! In addition to digestive issues, holiday treats can derail our diets and lead to unwanted weight gain. Let’s look at some tips to help prevent both digestive issues and excess weight gain during this time of year…
- Limit large portions and avoid overeating. Choosing a smaller plate can help. Overeating can stress your digestive tract, leading to pain and discomfort, and the excess calories will lead to weight gain.
- Slow down and chew your food well – your stomach does not have teeth! Digestion begins in the mouth where enzymes like amylase are produced. Set the fork down between bites and savor the flavors of your food.
- Eat regularly-spaced meals throughout the day to keep blood sugar stable and prevent you from feeling “starving” when that dinner or gathering arrives. Skipping meals during the day can lead to overeating in the evening, and subsequent digestive issues. This pattern can slow metabolism and lead to weight gain as well.
- Plan ahead and be choosy. Eat clean and healthy 80% of the time, and allow the other 20% for treats. If there is a special dinner or get-together approaching and you plan to indulge, then eat healthy beforehand.
- Avoid lying down after eating. While more likely to occur if you have GERD, this can trigger the rise of stomach acid and cause reflux and discomfort.
- Avoid eating a large meal before bed and, if possible, stop eating 1 hour before bedtime. This prevents excess stress on your digestive tract.
- Limit trigger foods. Holiday food tend to be overloaded with fat and sugar, and low in fiber (think peppermint bark and cookies). This can slow digestion, disrupt gut flora, and create digestive upset leading to symptoms like flatulence, bloating constipation, and reflux. They also tend to be high in calories, which leads to weight gain. Coffee, chocolate, alcohol, caffeine, and acidic foods are all common reflux triggers. Dairy is also difficult for most people to digest. If you have known food sensitivities, continue to avoid these during the holiday season.
- Drink to your health. Stay hydrated to avoid confusing thirst for hunger. Water is best, but herbal teas like peppermint, ginger, chamomile, and fennel support healthy digestion and are easy on the waist-line. Soda and alcohol are full of empty calories and can contribute to digestive issues and weight gain.
(Note: avoid peppermint tea if you have GERD as this may worsen symptoms.)
- Take All Essential Enzymes, containing 9 different enzymes to break down protein, carbohydrates, fat, and even lactose (the sugar found in dairy), for improved digestive health. Take this supplement 15 minutes before, or if you forget, at the start of your meal for optimal benefits.
- Take ProBiotic. Holiday treats can disrupt gut flora balance, leading to digestive issues, weight gain, and other health concerns. Res-Q ProBiotic contains 20 billion CFUs of beneficial bacteria per capsule and helps to relieve digestive upset. You just need 1 capsule daily.
- Consume more fiber. Most holiday foods, especially treats and dessert, are low in fiber. This can lead to digestive troubles like constipation. Res-Q Land ‘n’ Sea Fiber capsules and powder contain insoluble and soluble fiber for maximum benefits. Insoluble fiber helps with regularity and removing toxic waste from your digestive tract, while soluble fiber helps stabilize blood sugar. It also helps you to feel full, which can prevent overeating and keep your weight in check.
