The end of year holidays present a challenge to the digestive system. During Christmas and New YearThe combination of heavy meals, alcohol, fats and irregular schedules becomes a favorable scenario for the occurrence of Gastrointestinal complaints.
This was warned by consulted specialists Infobaewho pointed out that the significant increase in calorie intake and certain habits create a “perfect storm” for the onset of symptoms such as heaviness, heartburn, bloating and nausea.
The clinical doctor Ramiro Heredia (MN 117.882) of the Department of Internal Medicine José de San Martín Clinical Hospital of the University of Buenos Aires (UBA) He first explained that on these days not only the amount of food increases, but also the consumption of foods high in fat and sodium, as well as alcoholic drinks and highly processed products, predominates.
Many holiday gatherings last until the wee hours of the morning and often begin with dinner around midnight, disrupting the usual recommended digestion times..
In his opinion Anyone suffering from cardiovascular disease should pay special attentionBecause during the holidays, the frequency of emergencies due to symptoms can increase by up to 5%.
Additionally, the stomach and intestines need more time to process large amounts of food, especially if they contain fat, which slows gastric emptying. The result is usually an increased feeling of fullness, heartburn and flatulence.especially if there is a tendency to eat quickly and continue the meal with more food or drinks.
Ignacio Gutierrez Magaldi He is a clinical doctor (MP 32214 / ME 15051), head of the adult clinical department and deputy medical development director of the Reina Fabiola Clinic of the Catholic University of Córdoba Symptoms such as heaviness, bloating, burning, belching and nausea are more common during festive events.
Predisposed people, such as those with irritable bowel syndrome or gastritis, may experience more pronounced symptoms due to postprandial gastric distension and greater visceral sensitivity.
Changes in portions and speed of eating are identified as determining factors that reinforce this picture.
It takes about 20 minutes for the stomach to transmit the satiety signal to the brain.So eating quickly leads to overeating and increases the likelihood of feeling unwell.
The specialists agreed that certain behaviors that are typical today, such as: overeating, eating quickly, and consuming large amounts of alcohol or sodiumrepresent the main errors. Heredia pointed out that this is part of the problem late dinner, not respecting the two-hour break before bedtimea measure recommended by international sleep hygiene guidelines.
On his part Gutierrez Magaldi warned of the effects of “binge eating” and neglecting common routines such as taking breaks between meals and maintaining a consistent eating rhythm. A high consumption of fried foods, sausages, cream sauces and very sweet desserts also contribute to digestive problems.
Certain drinks and foods common during the holidays, such as soft drinks, chocolate, coffee, and spicy foods, worsen symptoms in susceptible people. According to international studies cited by the expert, These products promote bloating and stomach refluxIt is therefore advisable to consume them in smaller quantities, especially at night.
The approach recommended by the doctors consulted Infobae It is based on the principle of “try everything, but try little”. The key is to moderate portions, eat slowly, and prioritize short breaks between meals.. Accordingly Gutierrez MagaldiServing small amounts or repeating only when the body shows genuine hunger are sensible strategies that allow you to enjoy the variety but minimize the risk of symptoms.
The cooking method also plays a role. It is suggested Opt for foods prepared in the oven or grill rather than friedand moderately heavy sauces and desserts high in sugar and fat. For people with greater sensitivity, it makes sense to reduce the consumption of carbonated, spicy and sweet drinks, especially on long evenings.
Individuals diagnosed with gastritis, gastroesophageal reflux, or irritable bowel syndrome (IBS) should exercise extreme caution. In the case of the SII, international recommendations apply – such as the guidelines of American College of Gastroenterology— Support, with professional support, the temporary reduction of foods rich in FODMAPs (hydrates that ferment in the intestines) and the intake of soluble fiber. Included here specific restrictions on onions, garlic, legumes, certain fruits, sweeteners, and wheat if symptoms worsen.
Anyone receiving medication for stomach problems should continue treatment and avoid binge eating or prolonged fasting. According to doctors, adherence to small dietary changes will help prevent relapses at festive gatherings.
Gutiérrez Magaldi emphasized the importance of Drink water constantly before, during and after meals. During the holidays, alcohol often deprives you of fluid intake and can worsen indigestion and suppress your thirst. Water, broths and mild infusions, such as chamomile, are considered the best ways to ensure adequate intestinal function.although evidence varies depending on context and presence of fiber, physical activity, or other individual factors.
Excessive alcohol consumption It not only irritates the stomach lining and promotes reflux, but also increases other health risks, they say World Health Organization (WHO).
If severe symptoms appear, specialists recommend Avoid lying down for at least two hours after eating and take a gentle walk for 10 to 20 minutes to soothe the tummy. It also makes sense to choose light recipes for the next meal. Certain natural remedies, such as ginger, have been clinically proven to relieve nausea, but should not replace regular medical treatment.
Self-medication with anti-inflammatory agents such as ibuprofen is not indicated in the presence of gastritis or reflux. and should be discussed with the doctor in advance. If severe pain persists, recurring vomiting or fever requires urgent medical attention.
By consciously choosing portions, types of food and simple habits such as eating breaks and drinking enough fluids, the balance between the joy of celebrating and digestive care can be achievedsaid the experts interviewed.
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