Headaches, stomach pains, digestive problems, fatigue, difficulty sleeping… It is the famous “liver crisis”, which has become almost a traditional ritual which awaits good eaters after the – very – many holiday meals of end of the year. Because, between petit fours, foie gras, salmon, champagne and log, large tables are often synonymous with excess. Those who are lucky enough to still have their grandmother close to them know it only too well, it is impossible to negotiate once the plate is finished and the belly is already full. You will be served again, food being the universal language of love.
Anne-Laure Laratte, dietician, provides advice to avoid indigestion. “We must let go of the guiltinsists the professional. These overly rich meals are occasional. Doing a diet beforehand and depriving yourself is a bad idea. Better to relax and accept that a weight fluctuation is possible but above all temporary.“
Eat balanced
His first recommendation is to eat a balanced diet. “Everything, in good quantities, and limiting ultra-processed products, advice to follow throughout the year. Favor fiber (vegetables, fruits), good cereals – whole grains are better if you digest them well – good proteins, animal or vegetable with vegetable fats and you have a nice plate. There is no need to limit yourself before the holidays. Depriving yourself is the best way to overeat at Christmas.“And in the event that digestive problems appear after these very copious meals,”do not hesitate to increase the fibers to regulate.“
Eat slowly
We tend to forget it, or even neglect it, but good digestion requires good chewing. Anne-Laure Laratte therefore recalls: “To limit reflux, heartburn, or simply bloating and post-meal fatigue, it is important to eat slowly.“. And to detail more broadly: “Take the time. To eat, to enjoy your loved ones, or to be peaceful if you are alone. Savoring your meal will limit the effects of the famous stomach aches, and will allow you to manage the quantities consumed because satiety will appear more clearly to you. To savor is to enjoy the taste and textures of the dishes that we love so much at the end of the year celebrations. Take the time to enjoy it all.”
Prepare “after”
“If you are going away for a few days to visit friends or family, it may be wise to prepare a shopping list for your return, warns the specialist. This organization will help you return to a more balanced diet and better habits more quickly. Everyone can return to their usual meals, adapting the quantities to their appetite, but we avoid removing a category of food from their diet.” “The idea is to return to your habits gentlyshe says again. If your diet does not seem balanced to you, review some basics by consuming fewer ultra-processed products, less sugar, less cheese, more vegetables, etc.“
To move
“Everyone knows, meals will be longsmiles the dietitian. Don't hesitate to go out and get some fresh air, go for a walk, on foot, by bike, with your family, or alone. Even light activity is a good ally in digestion.“So we say yes to the culinary marathon but we don’t neglect exercising.
Drink well (water)
“It is not in vain to remember, particularly during the end-of-year holidays, that it is preferable to avoid excess alcohol, recommends this health professional. You can drink a glass of water between two glasses of alcohol, which will prevent you from feeling bloated and having headaches. You can also vary your pleasures and prefer non-alcoholic drinks. Drinking plenty of water helps you stay hydrated.“
Sleep
Sleep is the best medicine, it's no secret. To arrive in great shape for the holidays, you must make sure you sleep well beforehand. Also, a light diet in the evening is recommended.
Health
Canada
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