November Health Genie: Digestion Tips for the Season to Come
Note: These articles are not meant as a substitute for proper medical advice. Please consult with your medical practitioner before using any type of remedy, herbal or otherwise.
By Anna Wiens, Wellness Buyer
Dear Health Genie,
With Thanksgiving soon to be upon us, I’m dreaming of the feasting to be had. But I’m wondering – is there something I can or should be doing to help my body digest all this good food?
Thanks,
Betsy D.
Let’s face it, no matter if you look forward to the holiday season all year or try your hardest to avoid it, it’s coming. The scarecrows are out, the season’s pumpkin beers, lattes, and treats are for sale, the turkey has already been ordered (or will be ordered soon), and in a few short weeks the stores will string their lights and play their holiday music. Whether you love it, hate it, celebrate or not, it is undeniably a time renowned through food: rich, creamy drinks, sugary pies, heavy root vegetables, and protein packed dishes. Here in Vermont we can get by indulging in the season’s gifts as we can afford the extra insulation for our harsh winter (and I hear this one is supposed to be harsh). Although we can justify the need for increased food consumption, our digestive systems may not be ready to handle what we put in. The holidays are often a time when we allow ourselves to take breaks from diets or eating patterns, eat more than normal, and enjoy foods that are normally off limits. But there’s no need to suffer! Here are some ideas to help reduce the indigestion, bloating, and pain that may be caused by those holiday habits.
- Take bitter herbs before and after your big meal: If used before a meal, bitters (in any form - tincture/tonic, herbs, and foods) help stimulate digestion and prepare the body for the meal that is to come. Used after a big meal, they can help reduce distention, ease pressure, and move things along. For more about bitters, please check out our previous article.
- Take digestive enzymes: If you know you are going to be eating foods that have been problematic in the past (especially milk and gluten) take an appropriate enzyme or enzymatic blend to aid your body in the digestive process.
- Use a small plate: It’s hard to use a big plate and eat less: the plate ends up looking scanty and sparse. If you are trying to restrict your intake, take a smaller plate and fill it up. That way, you trick your mind into thinking you have abundance instead of feeling like your plate is lacking.
- Use chopsticks or smaller utensils: This will force you to eat smaller portions and enable you to thoroughly chew your food.
- Eat slowly and mindfully: Paying more attention to the food you are eating (the sight, taste, and texture) can help you slow down, enjoy your food more, chew more, and eat less. The longer it takes you to eat, the more time your stomach and brain can communicate. This way, you’ll have a more accurate read on when you are full, instead of eating too fast and all of a sudden feeling too full.
- Avoid heavy, intense conversation at mealtime: Save those for post-dinner cocktails. The enteric nervous system (ENS) has many neurons located in the digestive tract (esophagus, stomach, intestines, etc). The enteric nervous system controls neurochemicals like serotonin and dopamine and is intricately linked with emotions and digestion. Fear, sadness, anger, etc. will disrupt the circuit and interfere with digestion. Therefore, it is best to have pleasant conversation to ensure the ENS can do its already difficult job.
- Lay on your left side after a big meal: Laying on the left side allows the liver and gallbladder to hang in the proper alignment which will encourage the release of bile. Bile will help emulsify fats and neutralize the acidity of the stomach acid. Just ten minutes laying on the left side can make all the difference.
- Ginger, fennel, or peppermint tea: These are all great teas to calm indigestion and aid in the breakdown and elimination of food.
Digestive Tea Recipe: Especially good for a congested and inflamed gut. For distention and to soothe the discomfort after a big meal, add more licorice (fennel can be a nice addition too).
- Heat 5 cups of filtered or spring water on medium to high heat
- Add 1 Tbsp fresh peeled grated ginger, 1 Tbsp turmeric, and 1 Tbsp dried licorice root
- Cover and reduce heat to simmer
- Cook for 10-15 minutes
- Strain and drink
Allow yourself to enjoy the foods and treats of the season, but keep your tools and herbs close by. And if any of these ideas help your digestion, don’t limit yourself to the holiday time frame- incorporate them into your daily routine. It’s amazing what slowing down and mindfully eating can do for your body! A proper digestion is the seat of good health.
Cheers to the holiday season to come!
The Health Genie