Let’s face it: the holidays are nothing short of a disaster for our digestive system. It’s a perfect storm of overindulgence, adverse food combinations, and stressful environments that can throw our carefully calibrated systems into chaos. Heartburn, gas and bloating, loose stools, constipation or worse can result, preventing us from enjoying what should be a time of celebration and relaxation.
While many of the problematic factors of the holiday situation cannot be changed, there is still plenty we can do to strengthen our systems and prevent the descent into digestive blues. Follow the tips below to ensure your digestive system stays happy and healthy as we head into the upcoming winter festivities.
Tackling stress
You probably know instinctively that stress negatively affects our digestive tracts. When we become stressed, our sympathetic nervous systems (think fight or flight) take over, diverting blood from our digestive organs to our skeletal muscles. The result is that digestion almost comes to a standstill.
Although eliminating stress during the holidays is probably as possible as learning to levitate objects with your mind, you can improve the way you deal with that stress. One of the best strategies is to incorporate a relaxation technique into your daily routine – it can be anything from deep breathing, guided meditation or spending some time in nature to relax. Just a few deep breaths or some time outside can do wonders in shutting down that stress response and calming us down.
This is also a good time to seek the help of a good herbalist adaptogen (herbs that regulate our body’s stress response and improve our ability to cope with stress); in particular, use remedies that also calm the nervous system, such as Ashwagandha or Holy Basil. You might also consider getting one nervous in your routine (an herb that strengthens and calms the nervous system) such as lavender, Milky Oats or Skullcap. However, it takes time to bring us into harmony, so the sooner you start, the better.
Embrace Bitter
It is well documented that the bitter taste stimulates digestion – increasing salivation and all digestive secretions, stimulating peristalsis and generally getting things going. You may consider adding some bitter-tasting vegetables to your meal – raddichio, chicory or dandelion greens are all good candidates – or you can take a few drops of a bitter-tasting herb before eating. Some of the most common are gentian, artichoke leaf, dandelion, burdock, yellow dock or hops. If you want to get creative, you can even make your own appetizer with bitters that you can enjoy before eating. Some bitters, such as feverfew or verbena, also calm the nervous system. So, if you are prone to nervous indigestion, you may want to consider choosing this one.
Pace yourself
No matter how many times I try to remind myself that my stomach is never as hungry as my eyes, I inevitably end up filling my Thanksgiving plate with an entire day’s worth of calories (I do this at potlucks and buffets, too). I’ve tried to compensate for this by skipping the other meals of the day, but this usually backfires terribly; it means I arrive at the meal with a raging appetite and impaired digestion (and probably blood sugar imbalances as well). No, the best way forward is moderation; take less than you want, and if you find you’re still hungry, take a second serving. Instead of an all-you-can-eat smorgasbord, you could try preparing your holiday meal in courses; This naturally creates a slower, more relaxed pace at the table, preventing overeating.
Also make sure you eat slowly and chew well; it’s easy to get distracted at the table and push things aside like there’s no tomorrow. But by taking your time, you give the food a chance to reach your stomach and you are better attuned to your body’s natural satiety signals.
This advice can also be taken in a more general way; Instead of trying to fit all your cooking into those few hectic hours before family members arrive, why not plan some things ahead? You can also consider simplifying the menu or asking everyone to bring a dish. After all, there is no need to make cooking on holiday a huge event.
After-meal support
So it happened; Despite taking deep breaths and being the pillar of moderation, you push your chair off the table with a bloated, aching stomach and all the signs of indigestion. Don’t worry: There are an abundance of herbs that can relax the cramping smooth muscles in our digestive tract, ease the passage of gas, and soothe irritation. Some of my favorites are peppermint, chamomile and ginger. I often like to drink them in tea after a big meal, but you can also take them as tinctures or capsules. Another quick and easy after-meal remedy is to chew a handful of dry roasted fennel seeds.
Also consider trying some gentle yoga poses; lie on your back, draw your knees to your chest and rock gently back and forth – then lower your knees to one side while turning your head and shoulders to the other side. This often helps to get things moving and relax tense muscles – not to mention relaxing the body, which we already know is crucial for good digestion.
I hope you will find these tips useful. Wishing you a happy, indigestion-free holiday season!
Writer Danielle Charles Davies has a BSc in Herbal Sciences from Bastyr University and completed the two-year clinical training program at the Vermont Center for Integrative Herbalism in Montpelier, VT. Her articles have appeared in Taproot, The Journal of the American Herbalist Guild, and Kindred Magazine, among others. She lives in Northern Michigan with her husband, two dogs and eight ducks. She blogs at www.bluemoonkitchen.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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