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The year-end holiday season usually means indulgence, late nights, rice meals, sweets, and drinks. Although these moments are fun, they can take a toll on your gut, causing problems ranging from bloating to acidity.
However, you can still enjoy festive feasts and parties without upsetting your stomach. With the help of a few cheat codes, you can celebrate while maintaining your gut health, smooth digestion, and reducing the risk of bloating.
Also read: Nutritionists warn people with these 4 health conditions to avoid chia seeds: ‘If you have low blood pressure…’
HT Lifestyle caught up with functional nutritionist Mugdha Pradhan, CEO and founder of iThrive, a Pune-based health and wellness platform. According to him, you need to follow some Simple habits that can help keep your stomach steady while you enjoy the festivities.
Here are the six habits he shared:
1. Morning drink
The nutritionist advised starting the day with a morning drink as this will keep the bowels regular and reduce bloating from the night before.
She adds, “A pinch of lemon or a teaspoon of soaked chia seeds in warm water is enough to gently wake up your digestive system.”
2. Prioritize protein and fiber at every meal
Holiday treats are a big deal, from appetizers to desserts, but the choices you make are very important. Mugdha highlighted that protein and fiber should be given priority in every meal. This increase is slowed by including proteins like eggs and chicken, as well as fiber from salads, vegetables, chia and flax seeds, which ultimately keeps you full longer, preventing overeating.
She reveals what to limit, “Most of the festive foods are carb-heavy like sweets, fried snacks, paranthas, biryani, kachoris, which cause rapid blood sugar spike and sluggish digestion.,
3. Take a walk after meals
Moving after eating food is inevitable. “Even a 10 to 15-minute walk after a heavy festive lunch or dinner can significantly improve bowel motility,” the nutritionist recommended. He further explains that walking helps your body move glucose to the muscles, reduces gas formation, reduces acidity and prevents uncomfortable bloating after meals.
4. Eat healthy fats
You may think fats are bad, but healthy fats actually help support your belly. Mugdha elaborates, “A2 ghee, coconut oil, nuts, seeds, free-range eggs, as well as fatty fish are gentle on digestion and also help reduce inflammation.Plus, she said healthy fats support the lining of the gut, which is often irritated by factors like excess sugar, spicy foods or alcohol.
5. Don’t ignore sleep
During the festive season, parties often go on till late night, leading to late sleep. But nutritionists warn that late-night parties and irregular sleep increase cortisol, slow digestion, and make you crave more.
Instead, she recommends, “A calming wind-down ritual that includes early dinner, dim lights, no screens for 30 minutes keeps your gut hormones in balance.”
6. Eat mindfully
The festive season is synonymous with big buffets and feasts that make you want to enjoy and savor everything. But Mugdha cautioned against this habit and insisted on eating slowly and stopping eating when your stomach is comfortably filled.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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