The holidays are just about to begin. This is a favorite time of year for many people, but it’s easy to let your gut health habits slide as activities pick up, more sugary treats are at your fingertips, and your sleep is cut short.
So how do we enjoy the season but still come out after the New Year still feeling good?
There are many tangible ways to support your body’s digestive and gut health this season. It doesn’t have to be difficult or complicated!
Here are some powerful ways:
- Balance your meals AND snacks-include a quality protein, fat, and healthy whole carb. Definitely avoid “naked” carbs as this can cause a spike in blood sugar and set you on a roller coaster ride for the rest of the day and night. Healthy blood sugar levels equate to a happy gut.
- Don’t be caught without a purse snack when you’re out and about. I love Chomp’s meat sticks, Paleo Valley beef sticks, and nuts like almonds or cashews. This helps keep you from reaching for quick, convenient food that may not serve you well.
- When you decide you want to have a treat that’s outside your usual routine, enjoy it and then move on. Feeling guilty about it only serves to stress you out which can be worse for your gut than the food. If you are currently in a health challenge, don’t be afraid to pass on treats or bring one to share that you know reacts well with your body. Do what’s best for your body.
- Hydrate: Adequate hydration is important in creating digestive juices critical for digestion, ie stomach acid, enzymes, and bile. We also need adequate hydration to keep things moving through the GI tract. Aim to drink half your body weight in ounces.
- Gut health isn’t just about food. Digestion starts in the brain.1 Our bodies need to be in a restful, not stressful state, to digest. When we are stressed, blood flow is directed away from the digestive system, making it difficult to digest and absorb nutrients. Read more about Where Digestion Starts and Why It’s Important
- Destress with an Epsom salt bath. Add 2 cups of Epsom salt to your bath. For an upgrade, add 5 drops of Lavender essential oil.
- Instead of turning to a glass of wine to relax, cozy up with a hot mug of tea that supports a healthy nervous system. Tulsi (Holy Basil) tea has adaptogenic properties which help you adjust to stress better.
- Consider not saying “Yes” to every activity during the holidays (this was me for many years!), but reserve time to savor your favorite activities. This decreases overwhelm and can boost your joy during the season.
- Take time to focus on relationships rather than things or food. Spending time with those we love helps to boost immune health and over 60% of our immune system is located in our gut.2
- Avoid turning on your cell phone right after you wake up. Instead, establish a routine of meditation before getting your day started. I love getting time in my devotions to start my day off with strength and hope. Starting your day off in a relaxed mode versus stressed mode can help to support optimal digestion and gut health.
- Prioritize getting 7 to 8 hours of sleep each night. Turn off the cell phone and computer at least an hour before bed and dim the lights to signal to your body that sleep is coming. For more tips on supporting sleep, check out 12 Ways to Enhance Your Sleep so You Can Boost Gut Health.
- Bundle up if it’s cold outside and go for a walk. Moving your body helps decrease cortisol levels, our main stress hormone, which promotes a body that is primed for optimal digestion. Moderate or gentle exercise also helps further promote gastric motility.
I hope you can incorporate many of these strategies and nourish your body this season. Which one is your favorite?
Resources:
- Nutritional Therapy Association. Digestion-Introduction. [PDF file]. 2020. P 5.
- Restorative Wellness Solutions. Digestion-Anatomy and Physiology. [PDF file]. 2020.
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