nutrition for staying regular around the holidays (we are going there)
I thought I’d write a post about staying regular around the holidays (or vacations!) because it’s a topic that, although some people don’t want to talk about, nearly everyone wants to know about. That’s because a lot of folks have trouble pooping, at some point, around the holidays. Reasons are often because of schedule and diet changes that throw even the most consistent “system” for a loop. Read on if this sounds like you.
Hydration, hydration, hydration
The number one reason for constipation is dehydration. When you’re not drinking enough fluids, your intestines will absorb more water from waste products. This is what makes stool hard and difficult to pass. The solution here is an easy one, and that’s drinking adequate fluids. Sometimes it’s harder to remember to drink in the colder months, so it’s important to remember that things like hot tea, hot chocolate, coffee, and seltzer all count as fluids too. In general, I’d recommend at least two liters of fluid any time of the year, and more so if you’re at athlete or doing any kind of sweaty exercise. Getting a cute, trendy water bottle can be a nice reminder to drink regularly, or downloading an app for friendly reminders. If you’re flying over the holidays, remember that it’s dehydrating and your fluid needs will be higher. Do not get on a plane without a full water bottle!
Consistent fiber intake
Fiber in foods is also helps immensely with regularity. There are two types of fiber - insoluble fiber, which can’t be digested or dissolved in water, and helps add bulk to the stool and keep it moving through the system. Think many veggies and fruits, as well as nuts. Soluble fiber absorbs water and forms a gel-like texture that helps move stool through the digestive tract. Think things like chia seeds, oats, beans, peas, whole grains and some veggies and fruits. If you’re increasing your fiber intake, it’s also really important to drink enough fluids, or else constipation could worsen. Try to think about including sources of produce in your diet on the regular, in addition to holiday favorites, and adding things like chia seeds to meals when it makes sense.
Meal regularity
Skipping meals or eating on a different schedule than you’re used to can also confuse the digestive system a bit. Some situations may be inevitable, but avoiding any meal skipping should be a top priority. A happy digestive system is one that is consistently stimulated, and during the holidays this may require some extra planning when it comes to snacks or having meal ingredients on-hand so you’re not going much longer than 3-4 hours without eating anything.
Stress management
The holidays are stressful! And, our GI systems are very closely tied to our emotions and stress levels. Some people tend toward diarrhea or frequent bowel movements when stressed, while others tend toward constipation. Neither are really desirable, so taking care of yourself this time of year is really important. Even small things like a five minute meditation, call with a friend, or walk around the block to clear your head can help relieve holiday stress and keep your GI system at ease.
Consistent movement
How much you move your body can also have a big impact on your digestive system. Movement, whether it’s formal exercise, walking, etc., also helps keep the digestive system active and moving as it should. This can be really challenging during the holidays if you’re in a different or an unfamiliar environment. If you can, try to get outside for walks during time off or time away from home during the holidays (it’s a good stress reliever too!), carve out a few minutes for some yoga or Pilates, or schedule your morning runs to get them in amidst the more hectic holiday plans.
Magnesium
Magnesium supplementation can also be helpful for regularity or for relieving mild constipation, as it helps pull water into the intestines. It may also be helpful for stress and sleep, so there is a bit of an added bonus. Magnesium citrate is typically the most useful when it comes to regularity, but consider this to be general information and something to chat more about with your MD or dietitian.
Hope this was helpful, thanks for reading!