During the holidays, daily habits can change: we move less, spend more time at the table, consume more elaborate foods, and tend to overindulge in portions, desserts, and toasts. This change, though temporary, can negatively impact overall well-being , causing intestinal disorders, bloating, and irritability. For many people, these consequences also impact their mood and physical and mental well-being.
We talk about it with Dr. Maria Bravo , nutrition biologist at Humanitas San Pio X and at the Humanitas Medical Care medical centers.
How to avoid intestinal disorders during the holidays?
During the holidays, many people change their eating habits , often overindulging in quantities, condiments, desserts, and toasts. All of this can contribute to overloading the intestines and exacerbating existing ailments, such as constipation or bloating .
While the simplest advice is to avoid overindulging, maintaining balance during the holidays can be challenging. However, it’s possible to enjoy these moments of conviviality by following a few simple strategies. Paying attention to what you eat and drink is the first step: tasting a little bit of everything , avoiding excessive portions, can help you finish the meal without unpleasant sensations like heaviness or bloating. If you suffer from intestinal disorders, it’s helpful to limit your intake of heavily seasoned sauces, rich gravies, and fried foods, as they can aggravate intestinal motility.
As for sweets , if you are following a diet, it is not necessary to eliminate them completely: just limit the quantity .
Hydration is always essential : drinking at least two liters of water a day contributes to proper intestinal function. As for alcohol, if you don’t want to eliminate it completely, don’t exceed one glass of wine with a meal and one glass for a toast. Wine can worsen certain intestinal disorders, such as hemorrhoids, fissures, and irritable bowel syndrome.
How to eat in the following days?
After the celebrations, it is not necessary to resort to drastic solutions such as fasting, but it is important to gradually return to your eating routine, resuming an active lifestyle .
Don’t skip meals, but choose your foods carefully , favoring lighter, more nutritious options. Opt for oily fish rich in omega-3s, such as mackerel and cod, lean white meats, legumes in soups or salads, and a generous amount of vegetables, both raw and cooked.
It is useful to avoid sweets and alcohol for a few days, without giving up fruit, however.
Returning to your regular eating habits, following your nutritionist’s advice or consulting your doctor if symptoms persist, is the key to overcoming small holiday excesses without long-term consequences. This goes along with resuming physical activity as soon as possible , which can simply consist of walking briskly or returning to a sport, depending on your general health.
