6 Easy Ways To Support (And Speed Up) Digestion

What’s not to love about Thanksgiving? A special day dedicated to cherishing those people you care about most, enjoying the crisp fall weather, maybe watching a little football and eating tons (and tons) of turkey—and all of the side dishes you can fit on one plate. And while most of us know it’s not necessarily great for your health to gobble till you wobble, it can be hard to resist all of the deliciousness Turkey Day has to offer.

So instead of giving you a long list of alternative (healthy) dishes you can include on your Thanksgiving menu in place of some of the traditional dishes—honey roasted butternut squash with cranberries and feta, Garlic Mashed Cauliflower, butternut squash and wild mushroom stuffing—we’re going to provide a few simple ways you can improve digestion for all of your turkey day eating. Because let’s face it, just because all of those scrumptious dishes taste delicious going down, feeling overly full isn’t 

any fun. 

Here are a few ways to get (and keep) your digestive tract moving:

1.    Wake up, drink up. Not only does drinking water first thing in the morning help to replenish the fluids you lost while you were sleeping, it also helps to promote digestion and clean out your digestive tract. Some experts believe that room temperature or warm water is best. You can also try adding lemon or apple cider vinegar for additional benefits.

2.    Don’t skip breakfast. There’s a reason it’s known as the most important meal of the day. While it may sound like a great idea to avoid eating before the big feast, this actually makes you more likely to eat too much too fast. So take some extra time in the morning to enjoy some fiber-rich foods to get your metabolism going, to help keep hunger at bay and to get your digestive tract going. Things like whole-grain oatmeal with fruit, an omelet with veggies, even a slice of whole wheat toast, are great ways to get your fill of fiber.

3.    Make quality time count. One of the best ways to get your metabolism revving and ready to tackle a big meal is to get some exercise. Now this doesn’t mean you have to wake up extra early and head to the gym by yourself. Instead, try taking your family or friends along with you on a nice walk outside, or maybe play a little touch football. And bonus, by working up a sweat, you’ll also work up a heartier appetite—bring on the turkey!

4.    Fill up your cup. That’s right, it’s time for more water. One of the best things you can do throughout the day is to stay hydrated by drinking at least 8 cups of water throughout the day, especially while you’re eating. Not only does sipping water while you eat help to support your digestive tract, it also helps you to eat slower and feel full faster. Now that’s what we call a win-win!

5.    Don’t forget the ginger. While water is your best friend when it comes to digestion, having something with ginger in it may be a better bet if you’re battling post-meal tummy troubles. That’s because ginger helps to naturally relieve nausea and upset stomach symptoms. If possible, opt for ginger tea as the warm water will help to support digestion, while the ginger works its magic.

6.    Get comfortable. After indulging in your holiday feast, it’s important to stay relaxed and avoid stress, which can impact the digestive process. For starters, make sure you’re wearing something loose-fitting and comfortable, tight waistbands don’t help anyone. Also, make sure that a bathroom is close by as it’s important not to hold it, especially stool, as this can make it harder to pass later. Finally, don’t be hard on yourself after indulging as this can spike stress and detract from your enjoyment of the special day.

Have a Happy—And Healthy—Thanksgiving!

Everyone here at Gwinnett Medical Centerwishes you and your friends and family a Happy, Healthy and Safe Thanksgiving. However, in the event that you need medical care, you can count on ChoiceOne Urgent Care. Whether it’s an allergic reaction, a broken bone or an infection, the experts at ChoiceOnecan help. These specialists are available seven days a week, from 8 a.m. to 8 p.m., at a convenient location near you.

Traveling For Turkey Day? 5 Tips To Avoid Consipation

When it comes to Thanksgiving, most of us have a one-track mind. Whether you’re daydreaming about tasty turkey or mouthwatering mashed potatoes, the primary objective of this special day—gobble till you wobble. Of course, spending quality time with friends and family and giving thanks is important, too.

And while many of us spend hours thinking about what we plan to eaton Thanksgiving, few of us consider what happens afterwards: nothing. That’s right—we’re talking about constipation. On its own, festive food can make just about anyone irregular, but when coupled with traveling, it’s a doozy for your digestive tract.

Here are 5 simple ways to avoid constipationwhile traveling. If you don’t, traffic may not be the only thing that’s backed up this Thanksgiving.

1. Snack right. While it may be tempting to blame your tummy troubles on turkey day treats, it’s likely a result of all the other snacks you’ve been enjoying. Whether it’s fast food on the road, all those pretzels on the plane or that leftover Halloween candy you’re catching up on, these foods don’t do your digestive tract any favors.

While there aren’t many healthful options to choose from while traveling, try to plan ahead by bringing whole-grain crackers or cereals, maybe even a protein bar and fruit.

2. Stay hydrated. In the midst of traveling, it’s easy to forget about staying hydrated. On top of that, it seems like bathrooms are never exactly convenient when you’re on the road or in the airport. Nonetheless, it’s still important to make an effort to drink water or other clear beverages as this will help to soften stools so they are easier to pass.

While coffee may seem like the perfect pick-me-up, it can actually make you even more dehydrated—so drink with caution.

3. Keep it moving. You’ve likely heard that it’s important to get up and move when you’ve been sitting for long periods. This doesn’t just apply to blood flow, though, it’s also important for digestion. Think of it this way, if you’re moving, your digestive tract will be, too.

Whether you’re in a car or plane, make sure to take frequent breaks to get up and stretch those legs. Once you arrive at your final destination, incorporate as much activity as possible into your daily routine.

4. Be flexible. Most of us are creatures of habit. So when you change up the routine, it can be difficult for your body—and your digestive tract—to adjust. When making travel plans, try to be mindful of your routine and the times you may need access to a bathroom.

Most importantly, though, when you feel the urge to go, listen to your body. Even if you aren’t a huge fan of public restrooms (after all, who is?), don’t put off going to the bathroom as this may only worsen your constipation.

5. Stay well-rested. When you’re on vacation, it may feel like the perfect time to let loose and lose track of time. But compromising on sleep can impact everything from heart health and concentration to mood and digestion. While sleep doesn’t directly cause constipation, it can increase bodily-stress and lead to poor food choices, both of which are hard on your digestive tract.

Try to maintain your normal sleep schedule, but when you have to give in to staying up a little later, enjoy an afternoon nap. It is vacation after all.

Keep Your Digestive Tract Running Smoothly

Staying regular while traveling may be easier said than done. Sometimes, no matter how badly you may want to go, your body just doesn’t want to cooperate. Be patient with your digestive tract and try simple tips to stay relaxed, like reading or listening to music. Your primary care providercan also offer helpful tips to maintain your healthy habits while traveling and to prevent constipation all together. A good rule-of-thumb to remember: if you don’t have a bowel movement within 10 minutes, try again later.