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#HOA12Days – 4 Tips For Stress Free Digestion Through The Holidays by Dr. Jessica Geil, ND

December 10, 2017 Leave a Comment

The holiday season is upon us, and with that brings more gatherings with potlucks, heavy

meals, and festive treats. It is a time that we often indulge a little bit more than we’d like to

admit, which typically results in the notorious holiday bloat. And while the holidays are

meant to be a jolly time spent with loved ones, they can quickly turn sour if your stomach is

not feeling up to par.

 

This year, let’s break away from this holiday trend and address it before it even occurs.

Follow these simple tips to help keep your digestion in check throughout the holidays, so

that you can enjoy them as they are meant to.

 

  1. Don’t rush!

    The holidays are a hectic time. Between all the shopping, baking, social

    commitments, and planning, free time can be hard to come by. To keep up with these extra

    demands, you may find that many aspects of your health may begin to suffer – digestion

    included. While it is easy to eat on the run, try to avoid it as best as you can. To digest your

    food properly your body needs to be in a parasympathetic state, meaning that you must feel

    relaxed and calm. Eating in a stressed or rushed environment activates the sympathetic

    nervous system, creating a “fight or flight” response that ultimately decreases digestive

    secretions, reduces peristalsis, and slows down blood flow to the digestive organs. To avoid

    this, take time to sit down and enjoy your meals without distractions or electronics. Be sure

    to chew each piece at least 10-30 times, which helps to kick start your digestion, reduce

    bloating, and prevent overeating.

  2. Plan ahead.

    Careful planning is one of the best ways that you can overcome the holiday bloat. If you are

    particularly worried about overindulging, take control before you even arrive at the event

    and eat at home. By filling up on lean protein, healthy fats, and plenty of vegetables prior to

    leaving the house you will stay full longer and will less likely want to reach for the dessert

    tray. If you are hosting the event yourself, take the time to plan a healthy menu. If your

    guests offer to bring a dish, assign them something specific rather than leaving it up to

    them. Be mindful of known food triggers/sensitivities when planning and have options

    available that are accessible to all of your guests. Making basic substitutions with gluten

    free flour, coconut oil, or non dairy milk is an easy way to make holiday classics a bit more

    health conscious. It is okay to indulge a little bit (we all do!), but being mindful of your

    choices will help to prevent overdoing it.

  3. Share!

    Isn’t this what the holiday are all about?! When you are at an event and there seems to be

    an endless supply of goodies to choose from, instead of trying them all individually share

    them with a loved one. This way you can sample small bites of different items without

    getting the full dose of calories that comes with them. Remember that it’s okay to say no

    when you are offered food or beverages. Pay attention to your body and the cues that it is

    telling you. Eat when you are hungry and stop when you are about 80% full.

  4. Digestive ammo.

    Sometimes your digestive system requires additional support, especially during the holidays

    when we tend to skew away from our daily routines a little bit more. If you know in advance

    that you will be indulging in a heavier meal and tend towards post-meal bloating you may

    want to try a digestive enzyme about 15 minutes before eating. Digestive enzymes,

    specifically those with added betaine hydrochloride and ox bile help to break down your

    food into small absorbable nutrients. Many processes can affect your body’s own natural

    production of these enzymes, such as chronic stress and inflammation caused by food

    sensitivities, certain digestive conditions, and an imbalance in the good and bad bacteria

    within your gut. When you are eating more food than you normally do, your body may have

    a hard time keeping up and additional supplementation is needed. It is important to not take

    these if you suffer from gastritis or ulcers. If you find yourself feeling gassy, bloated,

    crampy, and heavy after dinner, reach for a soothing digestive tea containing botanicals

    such as peppermint, fennel, ginger, chamomile, lemon balm, or cinnamon. As you gear up

    for the holiday season, don’t forget to take your probiotics. Having a healthy gut flora is

    extremely important for many things, digestion included. Opt for a multi-strain probiotic to

    help keep you regular and fight against indigestion.

Nutrition

Health Over All Team

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//⁠
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// Vitamin D impacts fertility in patients with pc // Vitamin D impacts fertility in patients with pcos.⁠
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This is how it works → ⁠
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Low vitamin D status has also been associated with higher insulin levels in women with PCOS.⁠
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There are many other helpful treatment options for women with PCOS.⁠
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