Navigating Digestive Health During the Holidays, Travel and Special Occasions

Patients often voice concerns navigating nutrition over the holidays, special occasions and during vacations as it relates to a general sense of well-being, digestive health and weight management.   Holiday parties, special get-togethers  and travel often lead to consumption of foods outside of typical daily dietary habits.  Sweet-treats and extra savory dishes can lead to emotional eating and a multitude of digestive symptoms including reflux, gas and bloating, constipation and/or diarrhea and weight gain.  
 
Here are my tips for aiding weight digestion during times when you are eating outside of your normal routine!  Please remember, however, that this is not intended to be medical advice and to consult your physician before implanting any changes you may be considering.  

• Intermittent Fasting.   Most of the metabolic effects of intermittent fasting start around 13-14 hours of fasting.   If medically able, I typically recommend a daily fast between 13-16 hours.   This shortened eating window can make it easier to restrict calories but is also associated with increased metabolism, reduced inflammation, improved blood sugar, blood pressure, cholesterol and insulin regulation, improved sleep, memory, learning, and antioxidant status and a reduction in food cravings. The randomized control trial, published in October 2023 in Aging cell,  called CALERIE (Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy) studied the effects of  a 12% daily calorie restriction in healthy individuals over the span of 2 years. By analyzing gene expression in participant muscle biopsies, researchers were able established that calorie restriction lead to positive effects in genes linked to energy generation and metabolism, DNA repair, muscle growth and repair and a decrease in genes related to inflammation. 

 

• Chew your food thoroughly and be mindful while eating.   Digestion starts in the mouth.   In order to get those digestive juices flowing we need to be “rest and digest mode”.  When we are eating on the go, stressed or in “fight our flight” mode, there is increased blood flow to large organs and away from the gastrointestinal system.  In stress mode, your body is trying to save you from a threat, regardless of whether or not the threat is real or perceived.   If you are feeling stressed, take a few minutes to take some deep breaths and perhaps even throw in a positive affirmation to help bring you back to the present moment.  Drink a cup of calming tea like chamomile (avoid if you have a ragweed allergy), passionflower or lemon balm.  You’ll be surprised how quickly your body can let go of tension.  You may even want to write down any thoughts or concerns that are flooding your mind.  You can always  go back to problem-solving at later time.  Check out this link for positive affirmations by Louise Hay https://www.louisehay.com/affirmations/ and a step by step guide to a quick and easy breathing exercise to help calm down the nervous system and relax your mind https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/  

 
 
If your digestion is impaired by consumption of foods that are not typically in your daily diet, digestive enzymes can support proper digestion of foods.   

• Those with blood type A tend to have lower levels of stomach acid making it difficult to digest larger and richer meals.   If you start to experience gas/bloating or slower transit times/constipation around the holidays, using digestive enzymes can help.   One of my favorites is NFH Digestive Enzymes SAP.  If you are currently a patient, you will find this on my online dispensary, Fullscript  https://us.fullscript.com/welcome/akarvounides.  These enzymes include hydrochloric acid (HCL) and may be beneficial taken with each meal (please avoid if on acid reducing medicine or with ulcers).
• Generally speaking, if you are blood type O or are already experiencing reflux, I would avoid digestive enzymes with HCL unless you speak with your physician first.  In this case, Klaire Labs Digestive Enzymes might be better suited for you.
• If you have had your gallbladder removed and the digestion of extra fats is difficult, Pure Digestion GB with each meal could be helpful.

• Make sure you are eating protein and fiber at each meal to keep your blood sugar regulated and avoid blood sugar spikes and crashes that can leave you feeling irritable, fatigued, anxious or even more hungry.   If you have trouble consuming enough green, leafy vegetables at each meal, try Orthomolecular Fiber Plus Capsules, 2 at each meal with w full glass of water which will also help to keep you satiated.  Be sure to take fiber away from a pharmaceutical drugs as the fiber can impact absorption

 

• One of my favorite supplements, Deflect, is formulated by one of my mentors, Dr. Peter D’Adamo.   Deflect products are specific to each blood type and available as Deflect A, O, B or AB.  They are formulated to block the negative effect of certain proteins in food called lectins before they can negatively impact various physiological processes in the body including inflammation, immune dysfunction, blood sugar and digestion. 

 
 
Gut health is linked to so many aspects of our overall health.  Research shows that there is a correlation between imbalanced gut bacteria and many psychological conditions (like anxiety and depression), inflammatory and autoimmune conditions (including but not limited to Ulcerative Colitis, Crohn’s Disease, Multiple Sclerosis and Rheumatoid Arthritis)  If you are experiencing persistent symptoms of gas, bloating, reflux, loose stool, constipation, have an autoimmune disease or inflammatory disease or perhaps persistent elevated inflammatory markers on blood work, make an appointment to further asses factors that might be contributing to these symptoms. 

 Happy holidays to all!
 Angela Karvounides, ND