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These 5 Easy Tips Will Keep Your Gut Healthy And Happy This Festive Season
These 5 Easy Tips Will Keep Your Gut Healthy And Happy This Festive Season
For most people, the holiday season is defined by spending time with their near and dear ones, indulging in feasts made by their mum, and just letting loose after a long year of constantly having to stay at the top of their game. So it is obvious that you will find yourself reaching for those sugary mithais, a glass or two of wine and even a carb-laden plate because these foods give you comfort. Add to the fact that it is the winter season, and your body will be craving some warmth regardless, which comes in the form of rich foods.
While there is no harm in treating yourself, and it is hard to stick to a strict diet during the holiday season, things can very quickly get out of hand for your gut if you don't set some boundaries. Instead of completely ruling out all the fun for yourself this festive season, make small swaps.
Nutritionist Mugdha Pradhan tells Hindustan Times Lifestyle that one needs to follow 5 simple habits to help them live a gut-healthy life, especially when on vacation or during the festive period:
Drink Something Warm in Morning
Give your day a warm start by having a warm beverage in the morning. Choose a drink you like – tea, coffee, matcha or even a glass of warm water. The nutritionist recommended having a warm drink as it would keep the bowels regular and reduce bloating from the night before. She adds, “Warm water with a pinch of lemon or a spoon of soaked chia seeds is enough to wake up your digestive system gently."
Don't Ignore Sleep
If your calendar is filled with parties, sleep is often sacrificed. If you have headed home for the holiday season, meeting friends and hanging out with cousins and family extends till late into the night, leading to disrupted sleeping hours. The nutritionist warns that constantly having late-night parties and irregular sleep can increase cortisol levels and affect your digestion and slowing it, while also making you prone to cravings. Instead, she recommended, “A calm wind-down ritual that is an early dinner, dim lights, and no screens for 30 minutes keeps your gut hormones in balance."
Prioritise Protein and Fibre at Meals
Holiday feasts are indulgent and have a variety of dishes, from appetisers to desserts. When eating, one should prioritise protein and fibre at every meal. Eat eggs, chicken, meat, etc, along with fibrous foods such as salads, veggies, chia, and flaxseeds. This will slow the spike in sugar and keep you full for longer and prevent overeating. The nutritionist reveals what to limit: “Most festive foods are carb-heavy, like sweets, fried snacks, parathas, biryani, kachoris, which lead to quick blood sugar spikes and sluggish digestion."
Eat Mindfully, Consume Healthy Fats
There are 2 kinds of fats – healthy and unhealthy fats. Mugdha shares, “A2 ghee, coconut oil, nuts, seeds, and free-range eggs, as well as fatty fish, are gentle on digestion and also help in reducing inflammation." The healthy fats support the gut lining, which can get irritated with excess sugar, spicy foods, or alcohol. Do not overeat or consume the food too quickly. Make it a habit to eat slowly and mindfully, stopping when you are comfortably full.
Walk After Meals
After you have eaten food, try to get some movement and make this a non-negotiable habit. The nutritionist recommends, “Even a 10-to 15-minute walk after heavy festive lunches or dinners can drastically improve gut motility." By walking, it helps your body move glucose into the muscles, reduces gas buildup, eases acidity, and prevents uncomfortable post-meal bloating.
Source: News18
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