According to data from nutritionists and doctors, seven out of ten Spaniards suffer from some gastrointestinal problem during the Christmas celebrations. And to this we must add that on average we gain about three kilos during these dates….
Health depends on the nutrition of our microbiota, on how we feed the billions of bacteria, fungi and yeasts that colonize the intestine from birth and that protect against obesity or depression as well as trigger inflammation. And this is because the intestinal flora regulates our immune system and influences whether or not we are predisposed to viral and bacterial infections.
The key to enjoying a healthy microbiota, dominated by bacteria that protect us from disease, is a diet based on fruits, vegetables, legumes and fiber, all full of carbohydrates that are the food of these good bacteria.
During the Christmas holidays, we overindulge in foods that weaken our intestinal flora . Eating ultra-processed foods or reducing our sports activity means that once the holidays are over, our body, and more specifically, our microbiota, suffer the consequences.
Digestive problems
Digestive problems are not a surprise at Christmas. Behind these gastrointestinal problems are the continuous overeating we do during the holidays, because we eat more than we should and worse.
It is difficult to avoid the excesses and nutritional imbalances typical of the Christmas season, when the foods consumed are usually high in fat, sugar and salt and are accompanied by alcohol consumption.
Most common digestive problems at Christmas
Acidity and burning
They occur for the same reason: excess acid in the stomach . After a heavy meal, the stomach works harder than usual and produces too much acid.
Acidity is the discomfort that this excess causes in the upper abdomen. It is common for the pain to be worse when bending over or lying down. When this discomfort reaches the throat, we notice that burning sensation, both in the throat and in the chest, which is what is called heartburn.
Reflux
Another problem closely linked to acidity and heartburn. After a heavy meal, it is possible to have a sour taste in the mouth, a sensation similar to food coming back up from the stomach. This discomfort, along with acidity and heartburn, is usually a temporary occurrence.
Gases
During Christmas meals we talk while we eat and drink, which means swallowing a lot of air. This excess air builds up in the esophagus and has to be expelled through belching. Heartburn can also cause the need to belch frequently.
Nausea
Sometimes, the escape of stomach acids into the esophagus can cause the urge to vomit. There are other reasons why they appear, such as food poisoning, an allergy or intolerance to some ingredient.
Indigestion
Overeating is one of the most common digestive problems at Christmas. It is also often caused by fatty foods, meats, fried foods, sweets, alcohol and fizzy drinks, which are usually present on the table during these days. Symptoms range from stomach pain, heartburn, gas, constipation, diarrhea, swollen belly, loss of appetite and even vomiting.
Diarrhea
This is another typical symptom of Christmas, usually due to food poisoning and sudden changes in diet. We should replace liquids and mineral salts by drinking water and juices and resort to anti-diarrheal medicines prescribed by our doctor.
What can we do to avoid digestive problems?
First of all , it is important to try to maintain a nutritional balance . As this is a time when we eat differently and tend to eat larger quantities, we have to try to compensate for these excesses with other lighter and healthier meals. Therefore, we must approach meals without anxiety, knowing how much we should eat and when. If you are going to overindulge in nougat, for example, do not overindulge in the rest of the dishes.
On days when you don't have any commitments, you can opt for low-calorie foods such as grilled vegetables, salads, or vegetable or chicken broth.
Skipping a meal thinking about the big meals you're going to have afterwards is not a healthy option either. The best thing to do is to stick to your routine and eat the five meals that nutritionists recommend, opting for healthy snacks like fruit or a handful of nuts.
Staying active and continuing with our exercise routine or even increasing it is an option that you should not overlook . One option is to combine your lunch or dinner plans with activities that require some physical effort before the celebrations, such as family excursions to the mountains.
Finally, we must maintain the balance of our intestinal well-being . So much overeating and excess in our diet can negatively affect the bacterial composition of the intestinal microbiota. Our intestinal flora is made up of a balanced proportion of the bacteria that live in our intestine. This balance participates in the correct functioning of our digestive system and our immune system. If this bacterial ecosystem is altered, it is possible that the population of beneficial bacteria is reduced in favor of the less beneficial ones and some symptoms of intestinal disease may appear. Therefore, it may be interesting to consume probiotics that help repopulate our intestinal cavities with bacteria that are beneficial for health.
Some tricks....
You can follow a series of tricks that will help you reduce your food consumption during Christmas:
Before eating, drink a couple of glasses of water half an hour before the event . This will mitigate the cravings and hydrate your internal organs.
If you are going to drink alcohol, try to limit your intake to a couple of drinks and combine them with a couple of glasses of water . Try to avoid sugary drinks and replace them with water, which is always the best option.
Eating fish is less heavy to digest than meat if it is grilled and without sauces, even better.
After meals, drinks are usually served. Ideally, choose hydrating drinks such as fruit juices, but if you are going to indulge in excess and have a drink, try to avoid or at least limit high-calorie mixed drinks.
Before going to sleep, drink another couple of glasses of water , which will help you in the recycling process of the toxins ingested during the day.
Back to routine…
Now that Christmas is over, we no longer have an excuse to eat ultra-processed, high-calorie foods , with sugars and refined flours, responsible for degrading our bacterial diversity and directly impacting the health of our bacteria.
We need to get back to sporting activities . If you have neglected your physical activity routine during this holiday season, experts advise that you get back to it as soon as possible. Walking and doing strength exercises several times a week could be a good start and an excellent help to recover the eubiosis or balance that must exist between the billions of bacteria that populate our intestine.
Get adequate rest . During the Christmas period, it is very common to alter our rhythm, going to bed and getting up at different times than usual. We should sleep at least 7 hours, avoid excessive screen time at night, and try to set schedules for going to bed and waking up.
Managing stress . Although Christmas is identified as a happy time, there are stressful situations… the gut-brain axis plays a fundamental role in our well-being and, therefore, learning to manage stress and bad situations is essential to maintain our microbiota.
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