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Nutritional therapist and pharmacist Deborah Grayson shares simple ways to avoid some yuletide overindulging (and what to do if you slip up)
Christmas is a time when we all want to relax and enjoy ourselves. There is an abundance of food, chocolate and alcohol that is all too tempting. None of us really wants to be told how bad these things are for us, but the reality is that overindulgence can leave us feeling bloated, fatigued and hungover meaning that some of the festive season is spent feeling sorry for ourselves. Here are some simple tips for having fun without feeling too terrible in the process.
Start the day right: Don’t start the day with chocolate – how we start is how we finish. A high sugar breakfast sets us up for a day of blood sugar highs and lows which drive us to crave more and more sugar. Having a balanced breakfast with healthy fats and protein and complex carbohydrates, such as avocado on toast and an egg or Greek yoghurt, berries and nuts, can help us avoid excessive sugar cravings and help us avoid overindulging on sweet treats throughout the day.
If you do want chocolate treats, enjoy them at the end of a balanced meal to help reduce the sugar spike and moderate how much you over indulge. Eating chocolate at meal times can reduce the severity of blood sugar spikes and prevent that inevitable blood sugar crash. Pairing with a meal with a moderate portion of protein and healthy fats can help mitigate the impact.
Are you thirsty? Our hunger signals are similar to our thirst reflex and many people confuse thirst for hunger. If you think you are hungry, have a glass of water or other non-alcoholic drink and wait 15 minutes and see if you still feel hungry. It may be that after your drink you feel satisfied and no longer feel the need to eat. If you do still feel hungry then go ahead and have some food.
Move, move, move! Go for a walk after eating. Physical movement helps to stimulate the digestive process and can improve gas and bloating symptoms, as well as reducing symptoms of IBS by 50 per cent. It is reported that post meal walks can be more effective than IBS medications.
Short walks after eating can also help with management of blood sugar levels. A walk as short as 15 minutes can have a huge impact on the digestive process and can also be good for mood and well being especially on a crisp and bright winter’s day.
Chew properly: Make sure you chew your food properly and eat slowly. Putting your knife and fork down between mouthfuls and chewing your food until it is almost liquid can help the digestive process and reduce bloating. It also helps us to recognise when we have eaten enough to feel satisfied. Eating too quickly means we often feel bloated and uncomfortable as we take longer to realise that we are full and then it is too late.
Don’t drink on an empty stomach: Always make sure to eat a balanced meal before consuming alcohol. Eating before drinking slows the rate at which alcohol reaches the small intestine and can help reduce absorption to a level that the body can manage better, protect the digestive system and help reduce the burden on the liver.
Eating liver-supporting foods such as green leafy vegetables, such as the sprouts in your Christmas dinner, and eggs can help provide the essential nutrients the liver needs to break down the alcohol and clear the body. It can also help to protect the lining of the stomach from damage caused by alcohol. A simple spinach omelette can really help the body to handle alcohol better.
Sip a herbal tea: Herbal teas can help with supporting digestion and reducing bloating and discomfort. Fennel tea is particularly helpful at fighting bloating and heartburn whilst promoting the digestion process. Other teas that can help abdominal bloating are peppermint, ginger, dandelion, artichoke and liquorice. Experiment with the different teas to find the one that best calms your digestion. Peppermint tea can be really good for bloating and wind but can aggravate reflux so may not be suitable for those who suffer regularly from gastroesophageal reflux disease (GORD) or reflux.
Swap drinks throughout the night: Alternate between alcoholic drinks and water or alcohol-free alternatives allowing you to have fun without feeling terrible the next day. As well as helping to reduce how much you drink it can also help to prevent dehydration which can make the effects of a hangover feel much worse. Making sure to work on hydration throughout the Christmas period can really help to reduce the frequency of hangovers and reduce the number of headaches.
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