As I write this post Christmas will soon be upon us, and  it will be all about food, diet, drinking and partying.  It’s a time when our digestive systems can potentially take a battering  and in an article by Eva Ramirez in British Vogue, several tips are offered on how to look after your gut health over festive period:

It happens every year, December rolls around and it’s go, go, go. Our calendars fill up with back-to-back parties, canapés become diet staples, we sleep less, drink more and rush around buying last-minute gifts. Amongst all of this, the only thing that doesn’t seem to be going is you.

1.Eat some foods that contain good bacteria:

Probiotics are ‘good’ bacteria like those naturally found in your gut, and maintaining a healthy balance is essential to good gut health. Nutritionist Gabriela Peacock explains that “if it shifts out of balance (a state known as dysbiosis) it can affect our mental and physical wellbeing.” Good bacteria can be found in many foods such as “kimchi, miso, tempeh (fermented soybeans) sauerkraut and sourdough bread.”

2. Make sure your diet includes fibre because fibre helps to support the health of probiotic bacteria in our guts:

According to Gabriela, fibre “provides nutrients for the probiotic bacteria in our guts to flourish.” Upping our intake will “help our body get rid of waste products regularly which can affect our skin, energy levels and keep our immune system strong.” This doesn’t necessarily mean we have to reach for the bran flakes on Christmas morning though. Instead, try swapping regular bar snacks like crisps to fibre-rich nuts and olives.

3. Think about what alcohol you drink.  Not all alcohol has the same effect within our bodies and choosing wise options can help to reduce the negative impact:

Seeing as it’s not just water we’ll be drinking this month, knowing which booze to choose could also help maintain good gut health. Red wine is high in polyphenols, which are micronutrients that provide energy for the microbes in our gut. They’re also converted into immune protective chemicals and aside from red wine, blueberries, cloves, star anise and dark chocolate are some other sources. Adding bitters to your cocktail or rounding off a meal with a digestif liqueur will also aid your digestion. 

4.Drink plenty of water

Increasing your water intake will aid just about every function in the body, from maintaining energy levels to keeping your skin hydrated and looking its best despite all the late nights.

5.Keep moving around, dancing, exercising, walking etc…. because movements enhance the way our guts operate:

One of the many benefits of regular exercise is that it helps our gut to work better by keeping it in regular motion” says Gabriela Peacock. You probably won’t make it to 7am spin class the morning after a work Christmas party, so maybe just keep your fitness festive by considering your dance moves as exercise. Good for the gut, stress busting and you don’t have to forgo all of the fun.

6.Try to eat “mindfully:”

Tying in with mindfulness, one key aspect is to chew your food properly. You’ll be surprised at just how much of a difference this makes, especially if you tend to feel bloated straight after meals.

7.Manage your stress levels by choosing to have an element of indulgence that you don’t have to worry about:

Stress can have a direct impact on our microbiome, so trying to reduce this wherever possible will help both your mental and digestive health. Eve Kalinik, nutritional therapist and author of Get With Your Gut believes there’s never a right time to fixate on being healthy to the point of stressing ourselves out. “Rather than stressing about what you may have overindulged in over the festive period try to look upon it as an enjoyable experience. Ironically, the more that we stress, the more we might be likely to gain weight from the circulating hormones that are activated in this response, so it might not be the extra mince pie after all but the stress around having eaten it.”

You might also want to step back and decide for yourself how much or how little of any celebrating you want to participate in rather than feeling compelled to join in everything.  Looking out for yourself during this festive time might be a very wise and caring gift to yourself.