It's that time of year again!
While you're busy making your Christmas list and doing your Christmas shopping, we hope you'll take the time to pay attention to your gut health.
Because let's face it, your gut can turn into a Grinch in no time with all the creamy eggnog, decadent desserts, high-carb meals and drinks that will undoubtedly be on the table in the coming weeks.
So instead of worrying about gut-related symptoms in January, it's much better to stay proactive by supporting your gut so you can be at your best during this wonderful time of year!
Eat plenty of fiber-rich foods
Fiber serves as food for good bacteria, so they can multiply and do their job properly.
This ensures that your digestion runs smoothly and the food passes through your body without any problems.
You can never go wrong with chopped vegetables, whole wheat crackers with low-fat cheese, lentil chips with tomato salsa, pumpkin soup, and brown rice.
Here are some creative ways to incorporate fiber into your holiday meals:
- For dessert, add a fruit salad as an option
- Put some chopped or grated nuts into casseroles, dressings, and breadcrumbs
- Choose whole-grain bread instead of regular bread/rolls
- Mix your flour with almond flour when baking cookies, pies and cakes
- Try nut or fruit pies instead of cream pies
- Go for fiber-rich dips like hummus and guacamole
Take a 10-minute walk after eating
During the holidays, it's tempting to plop down on the couch after a festive meal or to enjoy a cozy chat with friends and family.
However, most studies suggest that a short walk after a meal offers many benefits, not only for your gut, but also for your overall health.
For example, a small study showed that just a 10-minute walk after a meal can help control your blood sugar levels.
Walking can also speed up digestion, which can help reduce symptoms such as bloating, heartburn and gas.
It can also reduce the sugar cravings we usually experience after a hearty meal.
Have you ever experienced frustration, lethargy, and mood swings after overeating?
Well, that's a sugar crash then.
The good news is that walking can improve your mood because it makes your brain more sensitive to serotonin and endorphins.
Stay hydrated
The holidays are full of cocktails, tea, caffeine, and salty treats that can dehydrate you faster than you ever imagined. Besides making you thirsty, dehydration can also cause several health problems that can derail your vacation plans.
Here are a few more reasons why you should stay hydrated during the holidays:
- Drinking water helps you recover from a holiday hangover
- It can help curb your appetite and control weight gain during the holidays.
- It keeps the digestive system moving
- It hydrates your mouth and keeps your teeth clean
- Staying hydrated helps fight seasonal insects
- Drinking enough water can help you relax and fight the holiday blues
- It hydrates your skin so you look your best in your vacation photos and virtual parties
Add more healing foods to your holiday recipes
A balanced holiday meal with fresh vegetables, lean proteins, healthy oils, and whole grains reduces inflammation, boosts immune function, and provides nutrients for your gut to recover after the holidays.
Spinach, kale, and mustard greens contain vitamin C, folic acid, and magnesium, essential for a healthy immune system as we approach the coldest months of the year.
Salmon is packed with omega-3 fatty acids and selenium, which can reduce inflammation.
Berries aren't just delicious. They're also packed with antioxidants.
Chicken and turkey are lean protein sources, packed with amino acids and collagen that protect against stress.
Pay attention to which foods trigger you
Make a list of foods that may cause inflammation, discomfort, or allergic reactions.
Yours may differ from others, but you can narrow it down to the usual suspects like grains, dairy, artificial sweeteners, and processed foods.
Enlightened
Yes, the holiday blues can really be a thing.
You may feel anxious, frustrated and even depressed at this time of year.
Unfortunately, these stressors can affect your gut health, leading to indigestion, constipation, and overeating.
So it's crucial to take more time for yourself by going for walks alone, making time for relaxation exercises, talking to friends, watching comedy shows, or spending more time with your pet.
Find an activity that helps you let off steam so you can enjoy the holidays.
Move. Move. Move.
Physical activity promotes the growth of bacteria responsible for repairing the intestinal wall and reducing inflammation.
Plus, staying fit during the holidays will give you more energy, lower your stress levels, and help you save some extra calories from the delicious holiday meals you eat.
Simple tasks like walking your dog, raking leaves, shoveling snow, or skipping the elevator while holiday shopping are effective workouts you can try without spending a dime on expensive equipment.
Make sure you get enough holiday naps
The months leading up to the holidays can be hectic for everyone.
So don't forget to get 7-9 hours of uninterrupted sleep every night to keep your immune system in top shape.
Getting enough sleep not only protects you from seasonal illnesses, but can also give your digestive system a break, allowing it to function better during the most appetizing time of the year.
The heart of the matter
Give yourself permission to celebrate with your loved ones during the holidays.
Yes, you can eat and drink to your heart's content.
But above all, the most important gift you can give yourself is a healthy gut flora, so you can achieve more in the coming years and spend more holidays with your loved ones!
