It’s the most wonderful time of year… so why don’t you feel that way?
A lot of our patients notice that their symptom flare-ups get worse during the holidays, and they wonder why.
There’s a lot of factors that play into why your condition might feel worse during the holidays, such as stress and cold weather, but one of the biggest contributors is the way you eat.
If you get migraines, digestive problems, or other painful symptoms, you probably need to pay more attention to what you eat than everyone else.
When you eat the rich and sugary foods that often pop up during the holidays, you might stray from your usual diet. That’s when the problems start.
Here are a couple of things to keep in mind throughout the holidays so you can be prepared and avoid symptom flare-ups.
Holiday Meal Don’ts
Depending on the severity and frequency of your symptoms, moderation is key. You may still be able to partake in these foods if you don’t overdo it.
You know your body best though, if you’re struggling with flare-ups and can’t figure out why, try to wean off the following foods and drinks to see if it makes a positive difference.
Refined sugar
This type of sugar goes through high amounts of processing before reaching your table, which can cause a host of issues in your body. The more processed a food is, the harder it is for your body to process.
Refined sugar is considered an “empty calorie,” it doesn’t provide any nutritional value to you but contributes to weight gain, heart disease, neurological issues, and more.
Alcohol
We notice that a lot of people indulge in alcohol more around the holidays. This puts more strain on your liver, which can lead to a wide range of symptom flare-ups.
This affects not only your digestive system, but also your neurological system, hormones, and more. It’s hard for your body to process alcohol, and the more you drink the more strain you put on your body – leading to flare-ups.
Dairy and gluten
Dairy and gluten don’t affect everyone the same way, but if you’re struggling with digestive issues, migraines, or other symptoms after eating, you might want to consider limiting or cutting out these foods.
Some people have allergies to dairy and gluten, causing inflammation. This inflammation leads to painful symptoms, making it difficult to enjoy the holidays.
Processed meats
Charcuterie boards are becoming more popular for gatherings but beware of the negative affect processed meat has on your body.
Bacon, sausage, lunch meat, and cured meat can cause inflammation in your body because of the addition of salts, curing agents, and nitrates. It’s best to stick with meat that has gone through little processing.
Holiday Meal Do’s
There are still plenty of foods you can enjoy during the holidays without putting your body through extra stress. Adding a couple of healthy dishes to your holiday line-up can help give your body the nutrients it needs to fight inflammation and feel great.
Whole grains
Switch out your usual bread dishes for those made with whole grains. This type of grain contains more nutrients and experiences less processing to get the final product.
It might take some getting used to due to its thicker consistency, but switching to whole grains is one of the best things you can do for your health. Instead of consuming more “empty calories,” you’ll nourish your body with fiber, vitamins, and minerals.
Antioxidant rich foods
Antioxidants are crucial for eliminating agents that speed up aging. You can fight inflammation with foods like nuts, olive oil, certain fruits, and beans.
Fiber rich foods
Your body needs fiber to properly digest all your food. Without it, you risk uncomfortable digestive symptoms and diseases like diabetes.
Make sure you’re including plenty of fruits, vegetables, and whole grains into your holiday meals to get the fiber you need.
Fatty fish
Options like salmon might be a welcome addition to your holiday meals. If you’ve been looking for an alternative for your meals that will make you feel better, look no further.
Fatty fish is a great source of protein, but unlike other meat options, is low in saturated fat. Its omega-3 fatty acids are also good for your heart health and brain health.
When it comes to eating, I like to imagine that you’re driving a car.
When you want to feel better faster, you can push on the accelerator by adding more healthy options into your lifestyle – eating more vegetables, cutting out alcohol, and avoiding inflammatory foods. You can also push on the brake; this might slow you down but won’t necessarily stop you completely.
If you used to drink three sodas a day and cut down to one, you let off the brake some. You don’t have to change your entire diet all at once, but incorporating changes when you can helps you feel better.
If you want to talk more about putting together a plan for helping your health improve faster, come in for an appointment. We can talk about your lifestyle and goals to figure out what the best options for you and your health are.
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