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Keep your digestion fit this Christmas

Festivities are around the corner and many of you have already started the marathon of the Christmas parties. Here some tips for how you can try to be nice to your digestive system during this period of the year and in general.

This might help to avoid heartburn and  reduce bloating or constipation.  A more balanced diet can help your immune system and possibly even your back. How many of you have spent the past  festivities lying in bed with a bug or unable to move because of a sudden lower back pain?

Have you ever wondered why your back hurts if you are suffering of gastroenteritis for example? Well, imagine your bowel being like, the long leaves of seaweed floating in the abdominal cavity in a proper order. The root for the seaweed (or the mesenteric root of the small intestine) though needs to be attached to something. In this case this is the front of your lumbar spine. Everything in our body is constantly interconnected, muscles, nerves, organs. The connective tissue helps with this linking process. Now you can imagine what can happen if the gut is inflamed. It is a bit like if somebody is pulling at the stem of the seaweed. The tension and possibly inflammation is transmitted to the root and to the tissue it is anchored to: your lumbar spine. Not to mention the surrounding nerves. Add on top of it the fact that we tend to be bent over to protect our belly and you won’t be surprised now to experience some back pain.

This is one of the reason why at Swissphysio we also check your abdominal area at times and your belly even if your pain is somewhere else.

Your digestive health is directly impacted by the foods you eat and the lifestyle you live. If you are going to enter a long period of culinary indulgence with lot of rich food washed down with lot of alcohol you might want to try to be good in the party-free days.

Here some basic tips

Highly processed food :

A diet rich in food additives, trans fats and artificial sweeteners has been linked to a higher risk of digestive disorders. So at the festive receptions leave the salted peanuts and sausage rolls and go for the carrot sticks instead (or at least mix the two). At home re balance the indulgence with more vegetables, soups and salads.

Fibres:

Try to add plenty of vegetables, legumes and fruits as well as nuts and seeds in your meals and snacks. This promotes regular bowel movements and may protect against many digestive disorders like reflux and IBS.

Three common types of fibre are soluble and insoluble fibre, as well as probiotics. Probiotics are found in many fruits, vegetables and grains. Good sources of probiotics, such as low-fat yogurt or kefir, should be taken daily this month.

Healthy Fats:

Adequate fat  intake improves the absorption of some fat-soluble nutrients. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases. Good fat helps you feel satisfied after a meal and is often needed for proper nutrient absorption. Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, mackerel and sardines

Try to pair fatty foods with high-fibre foods to make them easier on your digestive system.

Protein: 

is an essential part of a healthful diet, but fatty cuts of meat can lead to uncomfortable digestion. When you eat meat, select lean cuts, such as pork loin and skinless poultry. Resist the temptation to mop up the grease of the cooking or the sauce with some bread at the end of the meal.

Stay hydrated:

 Drinking plenty of water is good for your digestive health. Fibre pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily. Also include fruits and vegetables that are high in water, such as cucumber, zucchini, celery, tomatoes, melons and grapefruit.

Try to match with enough water the amount of wine or beer you are drinking. Add some “Dry days” in your week especially after a celebration.

Exercise:

Regular exercise helps keep foods moving through your digestive system, reducing constipation, Make it a point to go for some short walks after a meal and add some more gentle exercise during the week this month.

Simple diet and lifestyle changes may help improve your digestion. Eating a whole-foods diet high in fibre, healthy fat and nutrients is the first step toward good digestion.

Swissphysio offers you various treatments to help you find a good balance for your wellbeing and your health.

Manual Lymphatic Massage (MLD) can help you with detoxifying and remove excessive fluids (MLD link) and support your immune system

Traditional Chinese Medicine and acupuncture can help you rebalance energy flow and reduce sluggishness  

Reflexology can boost up your immune system and help support the activity of the digestive system

Aromatherapy can help reduce tensions and bloating (try grapefruit oil and other citrus oils in your bath or in the oil burner.If you would like to read about more tips for this topic please visit …. Ot the blog site of www.swissphysio.co.uk