It’s a classic situation. Most of us have been there. Having spent hours, days, weeks or potentially the whole year dreaming of a wonderful Christmas day – we end up with food coma, collapsed on the sofa with a degree of discomfort.
There are some simple and easy ways to avoid this. We can enjoy the indulgences of Christmas without the agony of gastro-intestinal distress.
1. Eat until you are 8 parts full. ‘Hara Hachi Bu’.
This is a Japanese saying that literally translates to ‘eat until you are 80% full’. Children are taught this in Japan, from an early age which may well contribute to the more moderate eating style in this area of the globe.
Overeating puts pressure on your digestive system which may well lead to symptoms such as bloating. Too much food leaves no space for the digestive secretions to start breaking down food into tiny compounds. Large found molecules pass through the digestive tract offering microbes a large surface area on which to start the production of gas.
Focus on enjoying the moment and the pleasure of food, by eating only when you are hungry and stopping when you are satisfied. This concept flies in the face of ‘normal’ Christmas behaviour. It requires resisting that M&S vol-u-vent thrust into your hand on every outing. It requires will power and the ability to rethink the usual festive behaviours. But it is very do-able and you may find yourself really quite enjoying it.
2. Eat more greens
One of the reasons we can feel bloated over Christmas is due to the focus on large amounts of meat protein, saturated fats and cake. All of these are capable of slowing down gut transit time and overfeeding gas producing bacteria.
Green vegetables such as spinach, collard greens, kale and broccoli are loaded with fibre – a food of choice for supporting a healthy gut. They are also full of health boosting nutrients such as iron, magnesium and calcium plus certain phytonutrients which have a beneficial effects on the immune system.
3. Go easy on the alcohol
Can you refuse an alcoholic drink at Christmas? Alcohol of good times appear to go hand in hand. This is purely based on tradition, cultural and habit none of which need to be played into.
Many of my clients are aware of the effect that drinking too much can have on the gut. Consuming too much alcohol can impact the composition and diversity of the bacteria in your gut, leading to digestive issues such as constipation or diarrhoea. Alcohol can also affect the muscles of the intestines, slowing the transit time of food through the gut, leading to feeling overly full. It also burdens the liver and as the liver is the main organ of fat burning you may find that increased weight gain is also a consequence of the excesses of Xmas.
The type of alcohol you consume may affect gut health differently. Studies suggest that moderate consumption of red wine had a beneficial effect on gut bacteria (likely due to polyphenol content), whereas other alcohols such as gin decreased levels of beneficial bacteria. However, the burden but upon the body by over consumption can be generated by any type of alcohol therefore moderation is key.
Why not try some low or alcohol-free drink options? I am a great fan of Pentire non alcoholic botanical gin. There are may to choose from. I suggest avoiding high sugar drinks or those which contain artificial sweeteners.
4. Movement
Could we nudge exercise up the agenda? Engaging in physical activity, whether that be a gentle walk, a 20 minute run, cycling, doing a home workout or even hoovering up the pine needles, has several health benefits ranging from weight loss to stress relief. When we exercise, blood glucose is more readily taken up by the cells to create energy, thereby bringing blood glucose into a safer range.
Studies have associated higher levels of fitness with increased microbial diversity in the gut, with fit individuals showing a greater abundance of butyrate, a gut-healthy, short-chain fatty acid. What’s more, if you’re constipated, exercise can encourage the movement of the bowel.
5. Take time to relax
Christmas preparation can be taxing. Excessive levels of stress have been shown to reduce the diversity of gut flora, as well as impact beneficial bacterial species such as Lactobacilli. These bacteria have a role in proper digestion, especially of cellulose fibres found in the types of vegetables which are known to create gas. Feeling stressed also puts the gastro-intestinal tract in a tense state which impacts upon peristalsis (muscular movement of the gut which propels food along) and can also play a central role in gastric reflux.
Therefore stress, for many reasons, impacts hugely on digestion.
Make a habit of taking some time for you each day and utilise relaxation techniques such as walking in nature, deep breathing, meditation and mindfulness.
If you, having read this, would like to explore your gut issues in a 1-1 consultation then do get in touch. The best way is to email me bellenutrition@gmail.com to arrange a 15 minute discovery call.