7 ways to keep your gut healthy during the holidays

During the holidays, eating and living habits may change. Some simple habits can help keep the digestive system healthy.

Eat just enough, don’t skip meals to save your stomach

Meals with many dishes, a lot of fat or eaten too quickly can easily cause bloating, indigestion and heartburn. Therefore, instead of skipping meals before going to a party and then eating a lot afterward, people should maintain relatively regular meals, taking moderate portions.

Page Mayo Clinic It is recommended to pay attention to the amount of food, eat slowly and stop when you feel you have enough instead of trying to eat until you are too full. You can prioritize vegetables, fruits, lean proteins and familiar dishes, while enjoying special holiday dishes in moderation.

Increase vegetables and fiber-rich foods

Changing your lifestyle, sitting a lot while moving, and eating fewer vegetables than usual can contribute to constipation. Adding vegetables, fruits, beans and whole grains helps increase the amount of fiber in your diet. However, you should not increase fiber too quickly because it can cause bloating and gas. When eating more fiber, you also need to drink enough water to aid digestion.

Drink enough water

Going out, moving a lot, hot weather or drinking a lot of alcohol can make the body easily dehydrated. Drinking water regularly throughout the day instead of waiting until you are thirsty to drink, helps maintain the amount of water needed for the body and supports intestinal activity.

Water should be the main beverage choice during holidays; If you drink alcohol, you can alternate it with water to limit alcohol intake and support rehydration.

Limit alcohol

Alcohol can cause some people to experience digestive symptoms such as bloating, indigestion or heartburn, especially when drinking a lot with a large meal. Drinking too much alcohol increases the risk of digestive system problems.

During the holidays, limit alcohol intake and avoid drinking on an empty stomach. For people who have digestive diseases or find that a certain drink often makes symptoms worse, they should limit or avoid its use.

Stay active

There’s no need for intense exercise while on vacation, but you should avoid sitting or lying down for too long. Light walking after meals, going sightseeing or maintaining daily physical activity can help keep the body from completely disrupting its daily routine. Walking or light exercise during the holidays instead of taking a complete break from physical activity may be helpful.

Keep sleeping and meal times relatively stable

Traveling, staying up late or constantly changing meal times can affect your circadian rhythm and digestive tract activity. Changing your eating and sleep schedule while traveling can contribute to diarrhea, constipation or indigestion. Therefore, even on vacation, you should try to maintain relatively stable sleeping, waking, and eating hours, especially for people who are prone to digestive disorders.

Pay attention to food safety when eating out

Meals out, buffets, or foods left at room temperature for long periods of time can increase the risk of foodborne illness. The US Department of Agriculture (USDA) recommends that perishable foods should not be left at room temperature for more than two hours, or one hour if the ambient temperature is above about 32 degrees Celsius.

When traveling, you should choose well-cooked food, pay attention to the water source, and wash your hands before eating. With buffet dishes, you should limit foods that have been left out for too long and prioritize dishes that are kept hot or properly cooled.