AVOIDING HOLIDAY BLOATING

Holidays are full of small gatherings and celebrations that always involve loads of food and drinks. With such a joyful time at bay, the last thing people want to worry about is weight gain or bloating.

Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.

Lucky for you, we have many tips for helping you feel your best self during this holiday season.  

BETTER PORTIONS

Making a smart decision when getting your food plate can help. It’s recommended to have plenty of veggies on your plate, 1 serving of protein, and a smaller serving of carbs.

Eating more fiber also helps to prevent bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams (g) for females and 38 g for males.

To effortlessly eat smaller portions, choose a smaller plate. This way, you are not overeating or restraining yourself from enjoying the holiday treats.

AVOID HEAVY DRINKING

Too much alcohol may lead you to gain weight because of the excess in calories. Alcohol is an inflammatory substance and because it is usually mixed with carbonated mixers, this causes your body to swell and leads to retention and bloating.

Heavy drinking over an extended period causes several changes in the body that can lead to intestinal inflammation. Over the long term, this inflammation causes organ dysfunction throughout the body, especially in the liver and the brain.

In fact, alcohol is a major risk factor for gout, a common and painful form of inflammatory arthritis. It can also trigger flare-ups in individuals living with gout.

This isn’t to say you can’t enjoy a nice glass of wine to help you unwind or champagne to celebrate once in a while. Everything in moderation. 

@matthewkenneycuisine

KEEP YOURSELF ACTIVE + DO YOGA

From work overload to organizing family and friend gatherings, the holiday season can be stressful. Keeping yourself active and scheduling a time to exercise can help you drain the stress and keep your body burning calories; this will help reduce the chances of gaining weight. As little as 15 min of workout or walking can do the trick.

Physical activity can also get the bowels moving more regularly, which can help to release excess gas. Getting the bowels to move is especially important to provide fast relief from gas pressure.

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating. Child’s Pose, Happy Baby Pose, and squats can all help.

HUM Vitamins

TRIGGERING FOODS

Regular bloating can be associated with specific foods, potentially triggering severe gut problems in the long run. Bloating can also be caused by intolerant foods. You can get your gut microbiome tested to learn which specific foods to avoid. Through a metatranscriptomic sequencing technology, Viome allows experts to see every microorganism in your gut microbiome and analyze these microorganisms’ activity. They give you food recommendations and supplements made to order based on your unique biology. Use code CADAxVIOME for $10 OFF.

By getting tested, you can make sure your gut absorption is healthy and learn which foods trigger your bloating. Daily Probiotics by Seed can also help protect your digestive system and avoid bloating. Their Daily Synbiotic was developed for systemic benefits beyond digestive health—the first in a pipeline of clinically-studied, next-generation products.

SLEEP + SELF MASSAGE

The amount of food intake in the holidays can be difficult to portion. Still, it is a significant part because holiday food is deficient in fiber but high in sugars and fat. This kind of food can disturb your sleep, and even more when you eat them in excess. Lack of sleep can make you gain weight and water retention. 

Overeating and fullness can prevent a night of restful sleep. To avoid this, make sure you eat slowly and give your body time to feel itself. Some vitamins will also help you sleep better and help your body and skin recover. An excellent option is the HUM Vitamins Mighty Night, which showed significant improvements in total sleep time, sleep latency, the number of nightly awakenings, and insomnia severity index scores.

Massaging the abdomen can also help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

  • Placing the hands just above the right hip bone.
  • Rubbing in a circular motion with light pressure up toward the right side of the ribcage.
  • Rubbing straight across the upper belly area toward the left rib cage.
  • Moving slowly down toward the left hip bone.
  • Repeating as necessary.

If the massage causes any pain, it is best to discontinue it immediately.

This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article do not necessarily represent the views of CADA.