Christmas comes a little earlier every year So we have more time to enjoy panettone, roscone and other Christmas sweets. Not without fear of gaining, of course, a few extra pounds. We are also concerned about heavy digestion, which occurs not only after a large meal on Christmas Eve, Christmas or New Year’s Eve, but also extends to business meetings and snacks with friends. If you want to maintain a flat stomach before, during and after vacation, A miracle food escape with impact every time After the holidays and Really take care of your digestive healthPay attention to the advice that pharmacists and nutritionists give us.
© @blacklimbaWhat can you do between now and Christmas?
First, we wanted to know what we could do between now and Christmas Face the holidays with good digestive health. We consulted Laura George, dietitian-nutritionist and founder of the Laura George Center for Nutrition, Psychology and Health. He told us that “to reach the Christmas holidays with good digestive health, We should give priority to fiber rich foods including whole grains, fruits, vegetables, and legumes to improve intestinal transit.” Additionally, he suggests that “Add probiotic foods like yogurt or kefir for Strengthen our microbiota for these dates And reducing swelling might be a good idea, too.”
According to Laura, “we should too Keep yourself well hydratedBecause proper water intake facilitates digestion and increases the effect of fiber.” For the expert, “another factor to consider is limited Over-processedExcess fat and sugar To avoid inflammation and discomfort“. Nutritionists also recommend “Eat slowly, chew well and avoid large meals so as not to overstress the digestive system before this date.” Finally, he suggests “complementing all of the above with physical activity.”
© @kitty.spencerOther Pre-Christmas Tips
According to Matra Perez and Cristina Vildosola, pharmacists specializing in essential oils at Pranarom, “At this time of year, essential oils can help us cope with the holidays thanks to their euphoric tonic-digestive properties.” They recommend them Mint, lemon or ginger. “Our capsule Digestive comfort They have a different combination Taking essential oils is easy Both before and after heavy meals,” they add. gas, swollenPain, discomfort and even nausea“, they add. In this sense, they assure that “it is important to have something throughout the year “Good habits in both food, sleep and sports”.
© @tinvcbCan you make up for the extravagance after Christmas?
For Laura George, it’s important to avoid the “I’ll eat everything I can at Christmas and then I’ll make up for it” mentality. “I am What I always recommend is not to ban any food.But it is true that on these dates we have to have a moderate and consistent intake, without overindulging ourselves until we can’t take it anymore,” commented the nutritionist.
“If we eat differently than we normally do at lunch and dinner on holidays, nothing will happen, all we have to do is eat the right amount for us,” he says. “We should try to maintain good habits in the days between holidaysThis will help us not feel bloated or heavy during the holidays,” she explains.
© @CelineBethmanHow to properly supplement to prevent heavy digestion
“We can use essential oils Promotes digestion In this case where we do something extra, a lot of food, etc.”, Pranarom pharmacists say. “You can work with essential oils e.g. Take a few drops of peppermint on a breadcrumb Or add a spoonful of oil or honey before meals to make sure these foods don’t make you feel bad,” they note.
© @blacklimbaTo maintain your weight, do you have to deprive yourself of eating what you want?
Asked what would be the most responsible Christmas behavior to maintain an ideal weight, Laura tells us: “For starters, We can serve a little whatever we want on the plate and eat in peace And savor it without constantly snacking on every meal.” According to the expert, “It is It will help us by eating in moderation rather than restricting ourselves”
Another example for Laura would be: “We can have a piece or two of nougat for dessert, We fulfill the desire to eat it and enjoy it And that’s it, instead of eating it fast and without being aware of what we’re doing.
© @blacklimbaFear of SIBO
SIBO is an acronym for a digestive disorder called bacterial overgrowth, which is very popular these days. This syndrome is described by the abnormal and excessive presence of bacteria in the small intestine that are normally found in the large intestine; And associated with symptoms such as: Dyspepsia, flatulence, nausea, bloating and abdominal pain, fatigue, diarrhea and constipation. But can we develop SIBO as a result of Christmas excesses?
According to Laura George, Christmas excesses alone are unlikely to directly cause SIBOBut they can contribute to the conditions Increases risk Among predicted people. These conditions, he tells us, would be an excess of fermentable carbohydrates (such as refined sugars) for the bacteria. lots of food and frequent which makes gastric emptying difficult (which can facilitate bacterial growth in the small intestine) or excess alcohol (which can alter the gut microbiota).
© @tionfromnastMenopause care
According to Dr. Barbara Fernandez del Bas, a gynecologist specializing in menopause and contributor to Days of Confidence, During periods of menopause and hormonal fluctuations (such as postpartum or perimenopause), Changes in gut microbiota They can upset the balance of estroboloma (a group of bacteria capable of modulating the enterohepatic circulation of estrogen).
If this is altered (due to dysbiosis, low-fiber diet, or stress), estrogens are not metabolized properly, which can exacerbate digestive, inflammatory, and hormonal problems. This is particularly relevant in menopause, where the normal decline in estrogen is already significant. but There are solutions and they are worth considering at Christmas.
© @oyshoBe careful with glucose
Frederic Labdie, CEO and founder of Days of Confidence, tells us that glutamine, which is at the heart of the complex protection Its brand, essential for the maintenance of intestinal structure and function. “Glutamine protects the intestinal lining and gastric mucosa, Avoiding intestinal irritation and preventing possible infection” he says.
“Also, Thanks to its anti-inflammatory properties, glutamine balances the microbiota And can greatly help people who suffer from changes in the microbiota (dysbiosis) that cause symptoms like flatulence, bloating, constipation or diarrhea,” he adds.
© @tionfromnastCalm down
From PRANARÔM they inform us that after the holidays, It is time to restore good digestive function of the body, especially if we have had excess. “We recommend carrying pure remedies to ensure the restoration of digestive function. We can help ourselves Prandrin, Aromaboost Detox Or we can use such essential oils Mint or lemon (two drops on an empty stomach for 21 days)“. “With lemon, it must be taken into account that it is contraindicated in anticoagulated patients and in pregnancy or lactation. In addition, it is important that there is no intense direct exposure to the sun,” they note.
Although natural remedies can help us, we must remember that their effects are not miraculous and the basis of everything is good nutrition, rest, hydration and good habits. Do not start the house from the roof!
