There is something special about the holiday season for each of us. For some, it embodies a time of spiritual connection. Some people value the traditions they share with their families. For many, it evokes generosity. After all, this period is surrounded by a unique magic. Includes delicious treats and creamy cocktails. Inevitably, December is also synonymous with indigestion (hello, travel, irregular lifestyles, foods that aren’t very gut-friendly, etc.). But good news! You don’t have to sacrifice your digestive health to get in the holiday spirit. You’ll have space for both your loved ones and your celebration. and Supports the digestive system. Make this holiday season a celebration of your gut health. Scroll through for tips to help you navigate the holiday hustle and bustle without stress.
Featured image from interview with Roksana Saidi (written by Suruchi Avasthi)
How to *not* support your gut health
Let’s start here. The factors that compromise gut health are often subtle. Think skipping meals, drinking too much coffee, not drinking enough water, or having inconsistent sleep. If you don’t identify and deal with these sneaky culprits, you won’t be able to keep your digestive system active. So let’s start small. I go to bed 15 minutes earlier than usual. Refilling your water bottle right before bed is an easy way to stay hydrated in the morning. Throw extra snacks in your bag. Also, if stress is at an all-time high, don’t underestimate the power of communicating your stressors to a loved one, friend, or trusted therapist.
Maximize your nutritional value
To increase the number of good bacteria, you need to check whether you are actually increasing the number of intestinal bacteria. Absorb What you put in your body. In other words, a forkful of kimchi can’t beat a plate of highly processed ingredients, refined sugar, and artificial additives. Capiche? With the gut-healthy holidays in mind, here are some dietary tips to optimize nutrient absorption.
eat rainbow
A balanced diet ensures that you receive a wide range of essential vitamins and minerals needed for proper absorption. Try adding greens, oranges, reds, purples, etc. to most meals.
Combine iron-rich foods with vitamin C
Did you know that iron absorption can be increased by combining it with foods rich in vitamin C? For example, add citrus fruits, bell peppers, or tomatoes to your iron-rich diet (such as red meat, dark-colored poultry, oysters, lentils, and dark-colored leafy vegetables).
Contains healthy fats
Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, help absorb fat-soluble vitamins (A, D, E, and K). Include these fats in your diet to increase uptake of beneficial gut bacteria.
cook vegetables
Avoid raw foods and opt for roasted or sautéed foods. For example, it is released when you cook tomatoes. lycopenean antioxidant associated with a variety of health benefits, including improved digestive health.
Consume fermented foods
Fermented foods such as yogurt, kefir, sauerkraut, and kimchi contain probiotics that support a healthy gut microbiome. A balanced intestine promotes nutrient absorption and overall digestion.
practice mindful eating
Pay attention to your meals and get into the habit of eating consciously. Chew your food thoroughly, as the digestive process begins in your mouth when enzymes in your saliva break down carbohydrates.
Reduce your caffeine and alcohol intake
Easier said than done during the holidays, but excess caffeine and alcohol can interfere with beneficial gut bacteria. Consume these drinks in moderation.
Don’t forget about supplements
When it comes to maintaining your gut health during the holidays, basic supplements can work wonders.Please stock up probiotics and magnesium before hitting the road. Both of these are key to maintaining a healthy balance in your gut. Additionally, consider collagen and colostrum. Collagen strengthens the mucosal layer, prevents harmful substances from entering the body, and supports overall digestive health. colostrum It works in a similar (if not more powerful) way. Even adaptogens like ashwagandha help the body adapt to stressors, thereby indirectly benefiting the gut.
10 ways to promote gut health
Inevitably, we all want to feel our best during the holidays (while savoring the much-needed comfort foods of the season). With practicality at the forefront, here are 10 ways to prioritize your digestive health as this year comes to an end.
1. Prioritize hydration when on the go
In the hustle and bustle of vacation travel, it’s easy to forget the simplest remedy for maintaining a healthy gut: water. Staying properly hydrated promotes digestion, eliminates toxins, and supports your overall health. Purchase a reusable water bottle to take with you anywhere and make it a convenient hydration companion for family visits, airport layovers, or road trips.
2. Pack fiber-friendly snacks
On long trips, we often choose unhealthy snacks, especially when options are limited at the airport or gas station. Address this issue by packing yourself gut-friendly snacks like nuts, seeds, roasted chickpeas, and whole fruit. This not only keeps your digestive system happy, but also prevents you from succumbing to the temptations of less nutritious alternatives.
3. Harness the power of probiotics
Maintaining a healthy balance of gut bacteria is even more important during the holiday season. Probiotics found in fermented foods like yogurt, kefir, and sauerkraut help your gut microbiome thrive. How to make charcuterie? Incorporate these foods into your holiday spreads to support digestion, boost your immune system, and help you stay resilient in the face of holiday stressors.
4. Make mindful eating part of your family feasts.
Holiday gatherings often involve eating feasts that can be taxing on the digestive system. Practice mindful eating by savoring each bite, chewing slowly, and paying attention to your body’s satiety signals. Not only does it aid digestion, but it also allows you to enjoy seasonal flavors without putting a strain on your intestines.
5. Plan a balanced meal in advance
Plan balanced meals in advance and anticipate that mealtimes will be irregular during the holidays. Arrange fruits, vegetables, protein, and whole grains on a colorful plate. This pre-emptive approach will help you maintain a nutritious diet even in the face of holiday snack temptations. When in doubt, don’t skip breakfast.
6. Choose strategic luxuries
While it’s perfectly fine (and encouraged!) to indulge in holiday treats, a strategic splurge can make a big difference. Choose your time wisely while savoring special desserts and sumptuous dishes without overdoing it. This way, you can enjoy the indulgence without overwhelming your stomach.
7. Incorporate herbs and spices that heal your gut.
Incorporate gut-healing herbs and spices into your holiday dishes to further strengthen your digestive system. Ginger, peppermint, fennel, and turmeric are known for their digestive benefits. Try adding these flavorful elements to your dishes or enjoy them as a stomach-soothing tea after a hearty meal. Let’s pack some tea bags too!
8. Stay active wherever you are
Maintaining an active lifestyle can be difficult during the holidays, especially when routines are disrupted. Address this issue by incorporating short periods of physical activity into your day. Whether it’s a brisk walk after meals, a quick workout in your hotel room, or a dance session at a family gathering, staying active supports healthy digestion.
9. Prioritize sleep for your gut health
Amid all the excitement of the holiday season, what’s important is do not have Neglecting sleep. A well-rested body is better prepared to handle the demands of the holiday season, including maintaining optimal gut health. Prioritize a consistent sleep schedule, create a relaxing pre-bedtime routine, and ensure you get enough rest to support your overall health.
10. Practice stress reduction techniques
Last but not least, try to manage your stress. Emotions run high during the holidays, and stress directly impacts your digestive system. Incorporate stress-reduction techniques like deep breathing, meditation, and gentle yoga into your daily routine to keep your mind and gut in harmony.
A memorable holiday season
It goes without saying that the holidays are a time for celebration, not indigestion. Incorporating these 10 tips into your festive routine will help you balance indulgence and prioritizing your gut health (the best of both worlds). Remember, it’s about making careful choices, staying hydrated, and taking a holistic approach to health.enjoy the season and Let your gut join in the celebration.