As we dive into Christmas and other festivities, prioritising your bowel health can enhance your overall holiday experience.
The holiday season is a time of joy, celebration, an abundance of festive foods. However, the richness of Christmas and other festive meals and the disruptions to regular routines can sometimes lead to altered bowel habits and digestive discomfort. Maintaining healthy bowel habits during this period is essential for overall well-being. Here are some tips to help you stay on track during the holiday period.
Stay Hydrated
Amidst the holiday cheer, it’s easy to forget about hydration. Drinking plenty of water is crucial for assisting digestion and maintaining regular bowel movements. The recommended fluid intake is around eight glasses for women and around 10 for men. Milk, juice & some herbal teas are included in this number, but water is the king.
The recommended cups differ slightly depending on your body weight and how much you’ve perspired that day. Hot summer days mean higher fluid requirement. Remember, alcohol can dehydrate you and also cause stress on your bladder – so always balance these drinks with water. Need to learn more about whether your bladder function is normal? Check out our recent article on bladder health here.
Staying hydrated is essential for good bowel health.
Mindful Eating
With tempting treats around every corner, it can be easy to overindulge. Practise portion control by serving smaller amounts of festive foods. Take your time to savour each bite and listen to your body’s hunger signals after you’ve finished each mouthful. Aim to chew your mouthful 20 times before swallowing it; this gets your digestive enzymes in your tummy ready to process the incoming food. Mindful eating can help prevent overeating and reduce associated digestive discomfort.
Mindful eating is important with so many tempting treats.
Incorporate Fibre
Fibre is essential for healthy bowel movements. Women need around 25g of fibre a day and men need 30g. Load your plate with fruits, vegetables (including the skins!), whole grains and legumes. Not only do these foods promote digestion, but they also help keep you feeling full. For example, consider adding a festive salad with mixed greens and nuts, or whole grain stuffing at your holiday dinner. More information about fibre can be found at Dietitians Australia.
Stay Active
Regular routines may be off but finding ways to stay active is key. Engage in family walks or dance parties with your young children after meals; our online exercises classes are another option during this time. Regular physical activity stimulates your digestive system and can help keep your bowel habits regular.
The SPC Team is always active!
Manage Stress
The holiday season can be stressful, affecting your digestion. Find techniques that work for you, whether it’s practising mindfulness, meditating, or enjoying a quiet moment with a book. Managing your stress can positively impact your gut health and keep your bowels functioning properly. Switch off the phone over the holidays and enjoy being present in the moment. Good sleep hygiene can also help manage stress to help you get that deep sleep we all need to recharge and reset. Learn more in our recent article on Sleep Hygiene here.
Be Mindful of Changes
If you’re visiting family or going away for the holidays, be aware of how changes in your routine, diet, or environment might affect your digestion. Try to keep some elements of your usual routine consistent, such as wake times, meal timing and hydration.
Consider Digestive Aids
If you anticipate or are prone to digestive troubles, consult your local pharmacist to see what digestive aids may suit you. Products like Movicol or Metamucil may be particularly helpful if your bowels take a hit when you’re away from home or out of a routine.
Wishing you all a happy and healthy holiday period. Looking forward to seeing you in clinic in 2025!
