Tips to reduce the holiday bloat
During the holidays, there is no doubt we eat more, whether it's from attending more social occasions (albeit held virtually this year) or from the general stress of the season.
Holiday favourites may be comforting, but many of them are also often rich and fatty foods, says Elizabeth Shaw, a holistic wellness practitioner in Bedford, N.S. That, coupled with overeating, indulging in larger portions, and eating quickly can leave us feeling uncomfortably full and bloated, she says.
Through her business, By Liz Shaw, she focuses on using holistic wellness principles to teach others how to reduce stress, eat whole foods, and incorporate mindful movement into daily routines. All of these together are effective at controlling and minimizing digestive health issues while also leading to healthy living habits to support longevity, she says.
Many of the tips Shaw provides are also part of an Ayurvedic lifestyle, a sister science to yoga and one of the world's oldest holistic healing systems originating in India over 5,000 years ago.
This lifestyle, she says, is one that she pulls from her parents.
Combining principles from these various backgrounds, Shaw has created a list of tips on how to feel better eating over the holidays.
The first is not to overeat. To do that, she says, it's important to be mindful as you eat.
“During the holidays, we are catching up on conversations and distracted while eating. When this happens, we overindulge since we aren't aware of how much we are eating,” says Shaw.
Give yourself a break as you eat. Once you finish a full plate and think you want more, take a break to allow the body to digest before loading up another plate.
Then, minimize stress. Holidays can be a stressful time with many moving parts.
“If we are calm and collected, we are less likely to emotionally eat. Stress also makes it harder for the body to digest food due to that cortisol production, so take those deep breaths whenever you need them,” says Shaw.
Feeling bloated and uncomfortable after eating? Shaw offers these tips to help ease the discomfort.
First, she says, go outside. A post-meal walk is a great way to get things moving.
“I know it is so tempting to sit by the fireplace and cozy up for a nap but that will keep you feeling sluggish,” says Shaw, noting the crisp, outdoor air will also help keep you alert.
Next, drink water. Holiday meals often contain a lot of sodium and that contributes to the bloat. Water helps hydrate the digestive tract and move things along in your digestive system.
Eat slower and chew more. Our digestive process begins in the mouth. Chewing our food thoroughly, a minimum of 20 times per bite, helps break down the food and triggers the stomach that food is coming. When we eat too quickly, this doesn't give the stomach enough time to prepare, she explains.
Drink herbal tea. Ginger and peppermint tea are great post-meal drinks and are warm and soothing on the digestive tract. Ginger is known for reducing nausea and can either be made by boiling some freshly-grated ginger in water or purchasing a pre-made tea. Peppermint stimulates the gut to relax and can easily be found in most grocery stores, says Shaw.
Eat balanced meals. When eyeing your next serving, look at adding diversity to your plate. Minimize vegetables like broccoli and cauliflower, since they are hard to digest and trigger bloating, and limit high-fat or creamy foods, she advises.
Finally, take three deep breaths before eating. This relaxes the digestive tract and prepares the body to eat.
Over the holidays, Shaw encourages people to still enjoy and indulge.
Incorporating these tips during and after a meal, she says, should help minimize the bloat while allowing you to eat the foods you love with the people you love. Minimizing that bloated feeling will also allow you to engage in conversations without wanting to take a nap.