How to take care of your gut health over the festive season
Don't wait until the holidays are over to support your gut health or ‘get back on track’. Being healthy is about balance, that's why it’s important to understand how to take good care of your body through all seasons.
The festive season can be a time where we often eat, move and sleep differently. This may have an impact on our digestive system and our gut health.
The digestive system is linked to many aspects of health and is intimately connected to how we think, feel and even look!
Our expert Naturopath Gabbie says “Our gut health can be like a garden. Making sure your soil is healthy will give you the foundations for a beautiful garden to grow”.
So how do we make sure our gut is healthy throughout the festivities? We have some merry tips to help make sure your gut is jolly all season long.
Mindful eating
There are often many social gatherings during the festive season, with an abundance of delicious dishes to share. Eating in large groups can sometimes cause us to eat in response to external cues rather than internal cues. That means we may eat at a faster pace, chew less and eat more food. Our gut needs our mouth to chew our food thoroughly before it enters the stomach, otherwise it may cause symptoms such as bloating, indigestion and poor nutrient absorption.
So by slowing down the rate of eating and increasing your chewing, it may help to give your gut the gift of merry digestion. But wait, there's more! Not only does slowing the rate of eating aid with digestion, but it may help reduce the risk of other metabolic health conditions (a group of conditions that together raise your risk of other serious health issues like heart disease) and leave you feeling comfortably full so you can enjoy an afternoon of festive activities.
A jolly sleep
Whether you are losing sleep because you are wrapping last minute gifts for the kids, crafting a showstopper pavlova or building a tricycle in Santa's workshop, we get that good-quality sleep can go out the window during the festive season.
You may wonder how sleep and your gut health are linked, but did you know that a lack of sleep may impact the body’s stress response and change the gut microbiome? Stress is one of the many factors that may contribute to medically diagnosed Irritable Bowel Syndrome (IBS) or leaky gut. That is why it is so important to get good quality shut eye to give your gut a much deserved rest through the festive season.
If you wake up in the mornings feeling unrefreshed, we have the perfect gift for you. Check out our free get more sleep program here!
Rejoice! Eating without restriction
When it comes to Christmas lunch, often the table is filled with an abundance of festive foods. Sometimes too many choices can be overwhelming and it’s confusing to know which foods support your gut health.
Let's take a look at some ways to help support your gut health during the festive season, without restriction.
The food we eat affects our blood glucose levels in different ways and our blood glucose levels have an impact on our gut. Did you know that the gut helps us fight off infections and absorb nutrients from the food we eat? That’s why, when the gut wall is damaged, it can have a big impact on our health. Research suggests that high blood glucose may impact gut barrier function and the balance of bacteria living in the gut. So how do we make sure our blood glucose isn’t too high after eating?
Building a healthy balanced plate with loads of veggies that contain fibre are not only beneficial for your blood sugar levels, but also boosts your nutrient intake and helps to feed your good gut bugs! Adding a palm size portion of protein helps to slow down the release of glucose into your blood and nourishes your gut microbiome.
Life is about balance and enjoying nutritious meals without restrictive eating is important.
The great thing about the festive season is the abundance of fresh, vibrant whole fruits and vegetables available. Research has shown that a diet high in plant-based foods has been linked with a healthy gut microbiome and microbes that have health promoting properties - so why not bring along a vibrant coloured plate of fresh salads to wow your loved ones!
Merry moving
Exercise comes with an abundance of health benefits, so it may not be surprising to learn that it also has a beneficial impact on gut health!
Research suggests that those with a balanced active lifestyle may have more short-chain fatty acids in their gut, which play a big role in our health and wellbeing. Physical activity also helps to improve gastric emptying and may have a positive effect on mental health via the gut-brain axis.
We understand it's easy to get out of our usual gym or active routine over the festive break, but that doesn’t mean that you have to stop being active. Exercise may not look like a structured pump class or a HIIT circuit, but you may want to jazz up your fitness routine by getting creative with it. Some great ways to stay active are getting the family involved, making a game out of it, running races, family bike rides or learning to bodyboard at the beach!
Go forth and be merry!
We want you to enjoy the festive season and eat intuitively without restrictions. This means eating mindfully, enjoying every moment, and making your pavlova (and eating it too!).
Let's recap on what you have learnt:
- Eat mindfully
- Prioritize your sleep
- Fill your plate with an abundance of veggies, fruit and good quality protein
- Keep active!
- Enjoy a healthy and balanced festive season without restriction
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Gabbie Watt is a Naturopath and passionate about blending evidence-based practice and traditional natural medicine into her approach. With experience previously working as a Radiation Therapist, Gabbie’s professional background in conventional medicine has been instrumental in shaping her holistic approach to health.
Reviewed by the healthylife Advisory Board November 2022.
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.