IF you are feeling uncomfortable, gassy or sluggish right now, you are certainly not alone.
With the average calorie consumption for the big day over 5,000 calories, it is little wonder there are gurgles, bloating, wind and constipation across the country.
GettyThe average calorie consumption on Christmas Day is over 5,000[/caption]
But with lots of chemists closed today and plenty of leftovers to get through, GP Dr Tom Matthew, registered nutritionist and GP Dr Sarah Cooke and physiotherapist Nell Mead tell Clare O’Reilly how we can cope with the Christmas gut hangovers at home.
PUSH THE BLOAT OUT
UNCOMFORTABLY full, aka bloating, is a hallmark of Christmas. It can be accompanied by distension, which is a widening of the waist, and wind.
Bloating may be the result of abnormal or slow digestion, or gas getting stuck.
While we associate it with eating too much, Dr Cooke tells Sun Health: “Bloating over the festive period can be caused by a few different things.
“Often a change in routine can impact our digestion.
“Eating regular meals with fibre – fruits and vegetables are important – and drinking water alongside alcoholic beverages helps.
“Regular movement aids digestion too, so embrace winter walks.
“Certain foods such as cabbage, sprouts and broccoli are known to cause slightly more wind, which isn’t harmful but can be uncomfortable.
“Fizzy drinks can also cause bloating, so try to limit these.”
Dr Matthew adds: “Ginger contains an enzyme called zingibain, which helps food to be digested more easily and so reduces the amount of gas produced.”
Ground or grated ginger can be added to a hot tea in the morning to try to prevent bloating.
Dr Matthew adds: “Charcoal powder tablets absorb excess gas in the gut by trapping gas molecules.
“Asparagus, which could be added to meals, not only helps ‘good bacteria’ in your gut but also helps you urinate and so avoid a bloated bladder, too.”
FEEL THE BURN
AlamyBananas or a teaspoon of baking soda in water can help with heartburn[/caption]
THERE are an estimated 13,200 visits to the NHS heartburn and acid reflux page during Christmas Day and Boxing Day – equivalent to one view every 13 seconds.
Heartburn happens when the muscle that helps push food from the oesophagus to the stomach doesn’t work properly, allowing stomach acid to travel up the oesophagus and cause irritation.
For instant relief, Dr Matthew says an alkaline – bananas or a teaspoon of baking soda in water – can help.
Dr Matthew tells Sun Health: “Chewing gum can also stimulate saliva production, which when swallowed can neutralise acid.”
Physio Nell Mead says stretching the diaphragm can help relieve pressure on the oesophagus and get food moving down.
She says: “Take a gentle breath into the bottom of your lungs, then breathe out as far as you can and add a hold – hold your nose, close your mouth, and see how long you can go before you breathe in.
“Try to build up to holding for 30 seconds, making sure you’re holding at the end of the out breaths when your diaphragm is really stretched.”
GALE FORCE
SPROUTS, broccoli, cabbage . . . you have probably had your fair share of wind-inducing foods over Christmas.
So lay off these cruciferous vegetables for now if you are having trouble with excess wind.
Dr Cooke advises: “Try to avoid eating meals quickly as this can exacerbate it.
“Aim to eat regular meals rather than constant snacking. Gentle exercise can also help.”
If you can’t bear to get off the sofa just yet, drink some peppermint tea, which Dr Cooke says can help calm digestive symptoms, and limit fizzy drinks.
If it’s trapped wind you’ve got difficulties with, Dr Matthew says: “Applying heat to the area can relax any bowel spasms allowing gas to pass.
“If it’s not too painful then gentle exercise can help the excess wind move along the bowel.
“One great combination for relaxing and mild exertion is trying some yoga, which can help you find a pose that will ease your symptoms.
“For example, the Apanasana pose where you lie on your back or side and draw your knees back and forth into your chest.”
GOOD STUFFING
AlamyFennel seeds can relieve cramping and gastrointestinal spasms[/caption]
SOMETIMES stuffing your face causes pain, so much so it is difficult to breathe.
But the worst thing you can do is give into the temptation to lie down, according to experts.
Dr Matthew says: “Releasing the pressure in the GI system can help, so loosen your clothing and find a more upright comfortable position.
“Taking antispasmodics will stop your bowel from cramping – peppermint and ginger are two excellent antispasmodics and can be taken in tablet form or as part of a tea.
“Fennel seeds can also relax gastrointestinal spasms. Over-the-counter Buscopan and Mebeverine will do the same job.”
In the next few days, avoid overeating by recognising the subtle signs that you are already full to prevent feeling uncomfortable.
Dr Cooke says: “When you’re starting to feel full during eating, place your cutlery down and have a drink – water ideally – and take a break for a minute or so.
“This helps your brain to recognise you’re starting to feel full.
“If you have overindulged and are feeling uncomfortable, then a gentle walk can help.
“And remove snacks and other foods away from your eye line (off the Christmas coffee table) so you’re not tempted to continue eating.”
ALL BUNGED UP
USING the toilet less often than usual is the main sign you’re suffering with constipation.
The medically used Bristol Stool Chart says you are constipated if your poo is in separate hard lumps that are difficult to pass or a lumpy sausage shape.
Other signs are not completely emptying your bowels or straining when you go.
Dr Cooke says: “The change in routine or staying away from home can alter bowel habits.”
Other causes include not eating enough fibre, being too sedentary or stressed. Dr Cooke adds: “Constipation can be helped by making sure you’re hydrated.
“Regular movement such as walking and increasing your fibre intake with lots of fruit and veg will help too.”
It’s easy to graze on leftovers, but try to slowly introduce normal foods again.
“Beans and pulses are a great source of fibre, so try adding lentils to soups or chickpeas to a curry,” Dr Cooke suggests.
Alternatively, try porridge with fruit for breakfast, beans on whole-meal bread for lunch or a root vegetable salad.
LEFTOVER DANGER
GettyMake sure any leftover food is reheated thoroughly and refrigerated properly to avoid food poisoning[/caption]
YOU will likely pick at some leftovers during the next few days.
But watch out – food that is not reheated thoroughly, refrigerated properly or been out for too long can lead to food poisoning, which causes vomiting, diarrhoea and stomach cramps.
Anyone can get it – but be aware that the over-65s, children and those with chronic conditions that weaken the immune system are at greater risk of falling victim to food poisoning.
Pregnant women are also more likely to get sick from germs.#
While food poisoning is not usually serious and can be over within one to two days, it can be life-threatening if severe dehydration occurs.
Dr Cooke says: “Hydration is key if you have food poisoning.
“Small sips of water or diluted apple juice can help keep you hydrated.
“Avoid large quantities in one go, though, as it can make you vomit.
“If you’re unable to keep anything down or have severe diarrhoea, add half a teaspoon of salt to a 250ml glass of water or apple juice and make sure you sip it slowly.
“You could also try sports drinks but not fizzy ones.
“If you’re worried vomiting isn’t settling after 48 hours or you’re having diarrhoea for more than seven days, seek medical help.”
You can also get food poisoning if someone who is sick handles food that you eat.
Make sure anyone who is unwell stays out of the kitchen.