Tips for Avoiding Indigestion Over the Holidays
People are increasingly likely to experience indigestion over the holiday period. We’ve put together some of our best tips to make sure you don’t suffer at the hands of indigestion this festive season.
1. Pace yourself
Eating quickly can contribute to stomach pain and indigestion. Eating too rapidly triggers heartburn (acid reflux). You should also be careful not to eat too close to bedtime because lying down after eating can cause heartburn symptoms as well.
2. Stay hydrated
This is especially important in preventing constipation, but also helps maintain your general well-being throughout the festive season.
3. Limit alcohol
We know it’s hard to avoid alcohol during the holiday season, but try your best to limit your alcohol intake to avoid indigestion. Hangovers are a great source of indigestion and alcohol consumption can lead to poorer food choices, which will also trigger indigestion.
4. Try to go to the toilet regularly
We understand that hectic holiday schedules might make it difficult to get to the bathroom when you need to or that you might feel uncomfortable using a distant relative’s toilet, but holding in bowel movements can lead to a plethora of problems, including constipation and hemorrhoids.
Decreased exercise is directly related to indigestion problems, especially constipation. Not only that, but deviating from your usual exercise routine can make indigestion worse.
6. Eat fibre
Eating fibre can prevent constipation and diarrhoea. Soluble fibre (found in oats, barley, rye, fruits, root vegetables and golden linseeds) is helpful for preventing constipation, while insoluble fibre (found in wholemeal bread, bran, cereals, nuts and seeds other than golden linseeds) helps to prevent diarrhoea.
7. Choose your food wisely
Try not to eat overly fatty or spicy foods to minimise acid reflux. Fatty, spicy and acidic foods are some of the main triggers acid reflux symptoms. It's important to know and avoid your acid reflux triggers to prevent indigestion.
8. Stop when you’re full
Overeating is directly linked with indigestion, especially acid reflux (heartburn). Overeating causes your stomach to bloat, which puts pressure on your lower oesophageal sphincter and ultimately leads to food and stomach acid travelling back of the oesophagus.
9. Get lots of rest
We know the holidays can be a bit chaotic, but try your best to get some rest. Getting a proper night’s sleep is important to your overall health, and can help improve digestion.
10. Lastly, relax & enjoy the holidays!
Stress can lead to all kinds of indigestion problems, especially if you already suffer from IBS (irritable bowel syndrome). Don't let stress stop you from enjoying the holiday season!
Happy holidays from all of us here at Instant eCare!