The holiday season is a time for family, celebrations, and plenty of delicious food. But with all the tempting treats, it’s easy to overindulge—sometimes leading to indigestion, food poisoning, and other digestive issues. In fact, the CDC estimates that 1 in 6 people may experience a food-related illness each year. At Family First ER, we want to help you enjoy every moment of the season while keeping your digestive health on track. Here are some essential tips to help you stay healthy and feel your best all season long.
1. Be Mindful of Portion Sizes
With all the holiday favorites around, it’s easy to overeat. Try to start with small portions to allow your body to recognize fullness. This gives your digestive system a chance to keep up with what you’re eating. A good rule of thumb is to fill half of your plate with vegetables, a quarter with protein, and the last quarter with carbs to balance your meal and avoid overwhelming your stomach.
2. Stay Hydrated
Dehydration is a common issue during the holidays, as people often replace water with festive drinks or forget to drink water throughout the day. Staying hydrated supports digestion, prevents constipation, and helps flush out toxins. Aim to drink a glass of water between each alcoholic or caffeinated beverage.
Signs of dehydration can include:
- Dry mouth or throat
- Dark urine
- Dizziness or headache
- Fatigue If you or a loved one experiences these symptoms, take a break and drink water to rehydrate.
3. Avoid Trigger Foods and Watch for Allergens
Holiday foods often contain hidden allergens like nuts, dairy, or shellfish, so always ask about ingredients if you have sensitivities or allergies. Symptoms of an allergic reaction can range from mild (itchiness, hives) to severe (trouble breathing, throat swelling). For mild symptoms, stop eating the food and consider taking an antihistamine. However, if symptoms worsen or involve difficulty breathing, administer an epinephrine injection if available, and go to the ER immediately. Staying aware of ingredients can help you enjoy holiday meals safely, and Family First ER is here if you need immediate care.
4. Keep Moving
Staying active during the holidays not only aids digestion but can also help prevent bloating and discomfort. After meals, consider a brisk walk with family or a fun outdoor game to keep your body moving. Gentle movement can ease the “stuffed” feeling and support overall digestion.
For people with diabetes, post-meal activity is especially beneficial in managing blood sugar levels. A light walk or simple stretches after eating can help moderate blood sugar spikes, especially when carb-heavy foods are part of the holiday spread. Balancing carb intake and timing movement right after meals can help keep blood sugar levels steady and support a healthy holiday season.
5. Know the Symptoms of Food Poisoning
Food poisoning is more common than people realize during the holiday season. From improperly stored leftovers to undercooked meats, there are several potential risks. Symptoms can include nausea, vomiting, diarrhea, stomach cramps, and fever. If you experience these symptoms, drink plenty of water to stay hydrated and seek medical attention if symptoms worsen or persist.
6. Watch for Signs of Indigestion
Indigestion or heartburn can feel uncomfortable and distracting. Symptoms might include a burning sensation in your chest, bloating, or feeling overly full. To alleviate indigestion, try sipping on ginger tea, eating slowly, and avoiding lying down immediately after eating.
If you experience frequent or severe symptoms, it may be a sign of a larger issue. Family First ER is here to help with immediate care, and our team can provide relief and recommendations for ongoing digestive health.
7. Know When to Seek Medical Help
While most digestive issues are manageable at home, some symptoms may require medical attention. Visit your local ER if you or a loved one experiences:
- Severe or persistent abdominal pain
- Blood in stools or vomit
- Uncontrolled vomiting or diarrhea, especially if accompanied by dehydration
- High fever along with digestive discomfort
Conclusion
The holidays are meant to be enjoyed, and a few indulgences won’t hurt! By practicing moderation, staying active, and recognizing when you may need medical support, you can keep your digestive health in check this season. If digestive issues arise, Family First ER is always here to provide quick, compassionate care.
Enjoy your holiday season and take care of your digestive health!