Make your festivities easier to digest
MOST of us will have experienced the discomfort of indigestion when we have overdone it on food or drink. And over the festive season it can be particularly troublesome.
Dyspepsia – to give its proper name – is typically caused by overeating, eating too quickly or overindulging in caffeine, alcohol, carbonated drinks, or chocolate. Symptoms can include burning in the upper abdomen, bloating, discomfort and in some cases, nausea.
It’s estimated we consume almost 20,000 extra calories over the course of December, almost 6,000 of which on Christmas Day alone, so it’s crucial to give our bodies enough love to minimise the risk of indigestion.
Hussain Abdeh, superintendent pharmacist at online pharmacy Medicine Direct, says there are things you can do to minimise indigestion. Here are his top tips:
TAKE TIME OVER MEALS
ONE of the biggest causes of indigestion is eating too quickly. Consciously take the time to chew food thoroughly, and once you have finished, allow at least 20 minutes before carrying on with your day.
A good tip for taking your time is to avoid looking at the plates of your friends and family when eating with a group as it can subconsciously force you to speed up – make sure to go at your own pace, enjoy your food and digest it properly.
AVOID STRENUOUS ACTIVITY STRAIGHT AFTER EATING
THIS means anything involving too much movement which could upset your stomach. Avoid lying down or bending over after Christmas lunch as this is often enough to trigger acid reflux or other symptoms such as the burning sensation in your gut or bloating.
THINK ABOUT WHAT YOU ARE EATING AND DRINKING
IT may seem obvious, but really make a conscious effort to think about everything you are eating over the Christmas period and make smart choices where possible. Make sure you consume your daily quota of fruit and vegetables with your meal choices over the festive period, avoid drinking too much caffeine and if you are feeling full, stop!
EAT SMALLER MEALS
WHILE it might be tempting to gorge over a short sitting while sitting round the table with your family, try to eat smaller meals throughout the course of the day to give your stomach the chance to rest in between sittings. Doing this in the run up to Christmas Day will allow your body to be in the best shape possible if you do happen to overindulge on the big day itself.
DON’T EAT DIRECTLY BEFORE BED
IDEALLY allow at least three hours after your last meal before going to bed – this will allow your stomach to fully digest everything and prevent
any discomfort as you go to sleep.
MEDICATE WHEN REQUIRED
MOST pharmacies and shops stock antacids to ease the effects of indigestion and neutralise stomach acids which can cause discomfort when left untreated and no prescription is needed. If symptoms do not subside, contact your GP for further advice.
For more information see medicinedirect.co.uk/blog/post/indigestiondyspepsia