Digestive Discomfort: Holiday Survival Guide (3/3)

The holidays bring joy, indulgence, and sometimes, an upset digestive system. Overeating, rich foods, and a disrupted routine can lead to discomforts like bloating, nausea, and constipation. Don’t let digestive woes dim your holiday spirit—here’s your guide to prevention and remedies for common issues:

1. Prevention

   Prevention is the best remedy. The key is moderation and mindful choices.

   • Eat Reasonably: Avoid overeating, and savor your meals at a slow pace. [Read more: The Power of Mindful Eating: A Path to Health and Wellness]

   • Limit Cold and Raw Foods: According to Traditional Chinese Medicine (TCM), digestion thrives on fire energy. Excessive cold or raw foods slow digestion and may lead to toxin buildup. [Read more: Cook your food - digestive system explained in Traditional Chinese medicine]

   • Minimize Sugar and Dairy: These foods can overwhelm your digestive system, leading to bloating and discomfort. [Read more: TCM Dietary advice]

2. Nausea

   Ginger has been used to treat stomach upset and nausea for more than 2,000 years. A cup of fresh ginger tea should calm your stomach instantly. Just add a couple of slices to boiled water and steep for 10 minutes. Use a little bit of brown sugar to calm down the hot spicy taste instead of honey. [Read more: Pericardium 6 (PC6)- Acupoint for nausea and anxiety]

3. Bloating

   Ease bloating with warm, easy-to-digest foods.

   • Cooked Vegetables: Swap raw salads for steamed or sautéed vegetables, which are gentler on your digestive system.

   • Rice Porridge with ginger: Ginger can calm down nausea as well as indigestion. People usually drink plenty of cold drinks so they need to warming fire energy from fresh ginger. Also, now that your body is busy cleaning and repairing, your immunity might get down. So help yourself with the Qi energy from rice. [Read more: Rice- the origin of Qi energy] [Watch our rice congee cooking video] 

   • Eggs on whole-grain toast is another good option. Egg yolks contain large amounts of cysteine, which breaks down acetaldehyde, one of the culprits behind a hangover. In the understanding of TCM, egg yolks enrich our Kidney system while grains strengthen our Spleen. [Read more: A very misunderstood food- Eggs, and the benefits that you should know]

   • Avoid cooked fats as they are difficult to digest and hard on the liver, your body does not need additional work whilst it’s trying to heal itself. Instead, opt for a breakfast that contains foods that will help repair the damage. [Read more: Winter Breakfast for Cold Winter Mornings] [Read more: Breakfast is indeed important- said both TCM and modern scientific research]

4. Heartburn

   Heartburn often strikes after indulging in sugary, fatty, or spicy foods.

   • Avoid Triggers: Skip heavy, greasy meals and opt for lighter options.

   • Coptis chinensis Franch is an efficient TCM herb known for quickly calming heartburn. If heartburn is a recurring issue, it may indicate that your Spleen is already congested with toxins, so get a complete treatment plan for deep cleaning soon.

5. Constipation

   Feeling sluggish? Help your gut regain its rhythm.

   • Your guts might work slower than usual because of the extra workload, so eat light and something easy to digest in the following days.

   • Gently massage your abdomen in both clockwise and anticlockwise circulate motion to assist bowel movement.

   • Always stay hydrated because your intestine will continue absorbing water which makes it dry and hard to be pushed out. [Read more: How much water should I drink? Understanding Water energy with TCM]

   • Go for a slow walk.

   • Get a black sesame and rice porridge. Use an 8:2 ratio of black sesame and rice, first soak them in water for about an hour then blend it. Cook for 30 minutes then filter out the particles and drink. This will provide you with the lubricating and cleaning energies for your guts.

[Read more: How to Treat Constipation With Acupuncture and TCM]

Digestive discomfort doesn’t have to derail your holiday cheer. By planning ahead, making mindful food choices, and incorporating these remedies, you can enjoy the festivities while staying balanced and healthy.

[Read more: Healthy Eating: Holiday Survival Guide (1/3)] [Read more: Hangover Prevention: Holiday Survival Guide (2/3)]