Being mindful of your portion sizes is essential. A balanced snack such as a handful of nuts and seeds, or an energy bar before festive events can keep you from arriving at the party overly hungry, says Sonal Chowdhary, a nutrition consultant and author. She adds that small walks after your meal can aid digestion. If you have been skipping your daily workouts, reverse walking can be a healthy and effective substitute for better digestion and blood sugar regulation — Chowdhary notes that 10 minutes of reverse walking is equivalent to an hour of walking forward.
A glass of warm water with lemon or a light herbal spice infusion (ginger or tulsi) can support your digestion and prepare your body for the festive meal, says Coutinho. Chowdhary recommends kickstarting the day with a glass of vegetable juice containing amla, mint, ginger, beetroot and cucumber, as this can help prevent dehydration, acidity and stomach discomfort. “Milk thistle, known for its liver-supporting properties, aids in detoxifying the liver and mitigating alcohol’s effects. Glutathione, a powerful antioxidant, helps reduce oxidative stress, supports liver health, and may even lower alcohol cravings by regulating glutamate levels in the brain. Additionally, taking magnesium at bedtime promotes better bowel movements, relaxation, and improved sleep quality,” she advises.
“Eat foods that align with your body’s needs. For instance, if you know that piece of pizza will make you bloated, opt for a jowar flour-based vegetable pizza instead. Similarly, table sugar can lead to high blood sugar levels and insulin spike, creating inflammation in the body, the root cause of many lifestyle diseases. Replace sugar with natural sweeteners such as honey and jaggery, and herbs such as cardamom, cinnamon and stevia. For sweets, experiment with fruits and dried fruits instead of sugar. However, remember that natural sweeteners are still high in calories and moderation is essential,” says Karishmma Chawla, functional medicine nutritionist and lifestyle educator.
Omega 3 in the form of fish oil will help with cravings, while magnesium supplements can calm your system down and also temper cravings. Probiotics help your gut and increase the gut flora to reduce your sugar levels. If you experience digestive discomfort, activated charcoal can help to reset your system. Finally, a high strength B-complex and ample Vitamin D can help with a leaky gut and balance your hormonal health, says Chawla.
A good practice to inculcate during the festive season is the three-bite rule, says Chawla. Of these, the first bite is intended for you to taste the food and become acquainted with the flavours. The second bite is to enjoy the food and let the flavours linger. The third bite is for you to say goodbye to the food, and reflect on the experience. This strategy lets you enjoy the occasional treat without sabotaging your fitness goals. It is based on the idea that the first bite is usually the most delicious, and that your excitement starts to decline by the third bite. To get this strategy to work for you, make sure to chew slowly, eliminate all distractions and eat mindfully.
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