The holiday season is upon us, and while it’s a time for joy, connection, and celebration, it often brings along some less-than-pleasant side effects—hello, belly troubles!
If your digestion tends to take a hit this time of year, you’re not alone. Stress, sugary treats, overindulgence, and poor sleep are all common culprits, and they’re pretty much a recipe for digestive upset.
But don’t worry—you don’t have to feel weighed down this holiday season. There are small, simple actions you can take before, during, and after your meals to support your digestion and feel more comfortable in your body. Let’s dive into these actionable tips.
Before Your Meal
You might not think much about your digestion before you sit down to eat, but this is the perfect time to set your body up for success.
1. Sip Lemon Water
Start your meal off right by drinking lemon water beforehand. The citric acid in lemon juice can naturally boost your stomach acid, helping your body break down and digest food more effectively.
How to Make It:
- Squeeze half a lemon into 4 oz of room temperature or warm water.
- Sip slowly before you eat.
2. Take a Deep Breath
If the holidays have you rushing from one thing to the next, take a moment to pause before your meal. Stress activates your "fight or flight" nervous system, which puts digestion on the back burner. Instead, stimulate your "rest and digest" mode with a simple breathing exercise.
Try This:
- Inhale through your nose for a count of 4.
- Exhale through your nose (or sigh it out) for a count of 6.
- Repeat a few times, making your exhale longer than your inhale.
During Your Meal
How you eat is just as important as what you eat. These small changes can make a big difference.
1. Don’t Overload Your Plate
It’s easy to pile on a mountain of food, especially at holiday gatherings. But taking smaller portions gives your stomach time to communicate with your brain about whether you're still hungry. Remember: it takes about 20 minutes for your brain to get the message that you’re full.
2. Chew Your Food (a Lot!)
Digestion starts in your mouth, so make sure you give it a good head start. Chewing thoroughly not only helps break down food but also slows your eating, making you less likely to overeat.
Fun Fact: Aim for 32 chews per bite! Harder foods like steak may require more, while softer foods like mashed potatoes might only need 10-15.
3. Eat Mindfully
Mindful eating simply means paying attention to your food. This holiday season, challenge yourself to savor every bite by:
- Turning off the TV.
- Putting your phone away.
- Focusing on the smell, taste, and texture of each bite.
After Your Meal
Digestion doesn’t stop when you put down your fork. Here are a few ways to keep things moving comfortably post-meal.
1. Go for a Walk
Instead of crashing on the couch after a big meal, bundle up and take a brisk 10-minute walk. Even a short stroll can help get your digestion moving and keep you feeling light.
2. Try Essential Oils
Certain essential oils can ease bloating, gas, or indigestion. Make a simple massage blend to have on hand after meals.
DIY Digestion Blend:
- 1 oz unscented lotion or carrier oil (like coconut or jojoba)
- 5 drops Sweet Orange essential oil
- 4 drops Roman Chamomile essential oil
- 3 drops Cardamom essential oil
- 1 drop Peppermint essential oil
Mix together and gently massage onto your belly.
3. Legs Up the Wall Pose (Viparita Karani)
Yoga after a big meal? Not exactly—but this simple pose can help relax your nervous system and aid digestion.
How to Do It:
- Sit with one hip close to a wall.
- Lie back and swing your legs up the wall.
- Adjust so your back is flat on the ground and your legs are vertical.
- Relax your arms out to the sides.
- Stay here for 2-3 minutes (or longer if you like).
When you're ready to come out, bend your knees, roll to one side, and slowly sit up.
Make the Holidays Easier on Your Belly
The holidays don’t have to come with digestive discomfort. With these simple tips—lemon water, deep breaths, smaller portions, mindful eating, and a little post-meal movement—you can support your gut and enjoy the season without the bloated aftermath.
Which tip are you going to try first? I’d love to hear how it works for you—comment below and let me know!
Wanna learn more about the benefits of a short walk post-meals? Check this out!
Sources:
1. Iida, T. Et al. (2021). Effects of citric acid in lemon water on the human intestinal microbiota: A comparison between pre-meal intake of water and lemon water. International Medical Journal, 28(6), 625-628.
2. Freitas, D., Boué, F., Benallaoua, M., Airinei, G., Benamouzig, R., Lutton, E., Jourdain, L., Dubuisson, R. M., Maître, X., Darrasse, L., & Le Feunteun, S. (2022). Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: a randomized crossover intervention using MRI. European journal of nutrition, 61(3), 1621–1636. https://doi.org/10.1007/s00394-021-02762-2
3. Andrade AM, et al. (2008). Eating slowly led to decreases in energy intake within meals in healthy women. Research Perspectives in Practice, 108(7), 1186-1191.
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