How to Avoid and Manage The Holiday Food Hangover
It's really not realistic or enjoyable to simply say "just don't eat your favorite foods during Thanksgiving" so we won't say it! We think that you should be able to enjoy your meal without feeling like you got hit by a bus afterward! We'll share some tips to help you avoid over-overeating and repair the gut afterward to help support your digestive system and get on with the rest of your holiday.
1. Go for the veggies first: Eagerness for the juicy slice of turkey or a giant scoop of macaroni and cheese is what kickstarts the overeating process. Instead of diving right in, start by slowly eating some vegetables like roasted Brussels sprouts or buttered sweet potato to help fill you up with high-fiber healthy carbohydrates. These high-fiber foods also act as prebiotics or "food" to healthy gut bacteria so they can continue to grow and thrive. It can also help the liver detoxify more effectively which may help prevent some of that post-holiday bloat.
2. Savor every bite: Mindful or intuitive eating is a method that helps us to tune back into those hunger and fullness hormones. When we eat like all the food will suddenly disappear in the next 2 minutes, we don't give our bodies enough time to adjust to our growing fullness. So savor every bite of food and enjoy it for all its festive deliciousness!
3. When it's too late, hydrate:Okay, so maybe you got ahead of yourself and took one-two many helpings. No shame! Here's what you need to do next. Right after a big dinner, leave plenty of time before you go in for a slice of pie. In that period, rehydrate and drink plenty of water. Not only will it help you to feel fuller so you don't overindulge again in sweets, but drinking water also helps to break down foods in the digestive tract so you don't get constipated or feel overly bloated. Ginger or herbal tea can also help to settle your stomach while boosting hydration.
4. Supplements can help! While there's no magic pill that will make all of our problems disappear, there are certain supplements that can help support our overall health. Probiotics, for example, are live bacteria that help keep our gut healthy. They can promote regularity, boost immunity, and even reduce inflammation. Liver support supplements, on the other hand, are designed to help the liver function more efficiently. They can help to detoxify the body, reduce fatigue, and improve digestion. So if you're looking for a way to give your health a boost, consider adding these supplements to your diet.
5. Add fermented foods to your holiday spread:A great way to support gut health without putting in extra work is to eat some fermented foods alongside your holiday staples! Eating foods like kefir, sauerkraut, kimchi, and natto which are high in healthy bacteria (probiotics) which can aid in digestion and support healthy gut bacteria growth. If you can't imagine your kimchi and gravy, try a kombucha mocktail instead!
6. Get moving:Try going for a walk around the block after dinner. This will help to get the blood flowing and may help to decrease gas pains, bloating, and constipation. Take a moment to look at holiday lights or enjoy the snowfall; after-dinner exercise can still be festive!
7. Avoid irritants:Certain foods and drinks are more irritating than others. For instance, alcohol (hello eggnog), dairy, tobacco, sugar, and caffeine can cause stomach upset, especially if you have an allergy. Keep these to a minimum or make healthy swaps like kombucha cocktails instead of rum shots!
8. Consume Antioxidants:Your body can combat the oxidative stress brought on by pollutants by eating a diet high in antioxidants. To achieve optimum health, "fuel your body with antioxidant-rich foods packed with vitamins A, C, E, and selenium. The largest concentrations of antioxidants may be found in foods like berries, fruits, nuts, chocolate, vegetables, spices, and beverages like one cup of green tea each day, according to experts.