Eating Habits Over The Festive Period
The festive period is a time best spent with your family and friends, enjoying time together and being spoilt with an abundance of lovely foods and drinks. This time of year is very well known for being overindulgent and you might find those familiar symptoms of heartburn and indigestion strike more frequently.
Why are you more likely to overindulge at Christmas?
A month or twos worth of the wrong food paired with too much alcohol and a lack of exercise can leave us feeling the horrible effects of heartburn and indigestion. Let’s take a closer look why overindulging during the festive season is so easily done.
“It’s only once a year”
Christmas only comes around once a year, so it’s the perfect excuse to catch up with friends and family. We’re often spoiled for choice at these gatherings with lots of rich treats, extravagant dinners and calorie filled drinks served to mark the special occasion.
Festive foods are high in calories
From beef wellington, to buttery mince pies and prosecco, lots of the food we look forward to at Christmas are high in fat and full of calories. Rich and fatty foods have been linked as a heartburn trigger which explains why you might be more likely to suffer during the festive period.
Eating at irregular times
Eating at irregular times or on the go could cause symptoms of heartburn and indigestion. Grabbing a sandwich as you rush about your festive shopping won’t give your body enough time to digest food properly which could leave you with symptoms of indigestion. Equally, skipping meals because of hectic schedules, and then eating a big meal right before bed when you get home could lead to heartburn.
Busy social schedule
Whether it’s a festive night out with friends, a big family gathering, or the work Christmas party, most over indulge a little during the festive months. There’s sure to be lots of delicious food and drink around to tempt you at all of these special occasions which can leave our bodies feeling a little worse for wear at the end of the season.
Tips to avoid overindulging over the festive period
You don’t need to stop indulging altogether, there is nothing wrong with enjoying what we eat in moderation, especially over the festive period but if you are experiencing the symptoms of heartburn and indigestion, it’s worth reading through our top tips below to try and balance out what you are eating a little.
Enjoy a light breakfast
Make sure you have breakfast but avoid anything too heavy. Why not ditch the pastries and bucks fizz on Christmas morning and opt for a light, healthy and filling breakfast instead? You could try fresh fruit, or smoked salmon and scrambled eggs if you still fancy a treat. A good breakfast will help stop you over eating later on, and give you the energy you need to work through a very busy day ahead.
Avoid grazing and be mindful of what you eat
Be conscious of how and what you eat throughout the day. Make time to sit down and eat your meals at the table and don’t graze on food just because it is available. Be mindful of what your body actually wants and if you are not hungry then stop eating.
Don’t skip meals
It’s easy for your regular routine to be disrupted during the festive period, which can affect your eating habits. Knowing you’re going out for a big meal in the evening, means you might be tempted to skip lunch. However try to remember that over eating, or eating at irregular times, can lead to heartburn and indigestion. Instead of skipping meals just so you can indulge later on, try to eat three balanced meals, as well a few healthy snacks to keep you going throughout the day.
Stock up on healthy snacks
Saying no to Christmas treats can be difficult - especially if you are feeling a bit peckish. Keeping a few healthier snacks to hand such as dried fruit or nuts can make it a little easier to avoid tucking into that tin of biscuits being passed around the office.
Stay hydrated
Keep yourself hydrated by drinking lots of water throughout the day. Being properly hydrated can help to manage food cravings, keep you feeling fuller for longer and stop you from over eating. Try to avoid sugary and caffeinated drinks such as tea or coffee, which could actually dehydrate you and have been linked as a heartburn trigger.
Clear the table
Dinner with family and friends means we often spend more time sat around the table, especially on Christmas day. It’s a good idea to clear the table of any plates once you’ve finished eating, so you won’t be tempted to keep picking at food. Better still, get up and go for a family walk after Christmas dinner to help everyone’s food go down and give you some light exercise on an otherwise lazy day. Being outside also means you won’t be tempted to indulge on snacks in front of the television.
Eat before you go out
Have a small but healthy snack before you head out to any parties or after work drinks. This will take the edge off your hunger, and if you’re not hungry, you’ll be less tempted to gorge on Christmas canapes and unhealthy treats. It can be hard to say no if everyone else is tucking in so move away from the temptation and don’t hover near the food or buffet table.
Listen to your body
It can be tempting to pile your plate with seconds (and thirds) when you’re surrounded by lots of delicious food, but overeating can lead to indigestion and heartburn. It takes your stomach roughly 20 minutes to tell your brain you are full, which is why we often unconsciously overeat. Slow down and listen to your body. If you’re feeling satisfied it’s best to stop eating before you get too full.
Think before you drink
Watch what you drink. Alcohol is full of empty calories and has been linked to a desire to eat more, so why not opt for a soft drink as a healthier alternative and save yourself the hangover? Alcohol may also trigger symptoms of heartburn, so if you regularly suffer from heartburn you’ll definitely want to consider ditching the alcohol.
Make a few food swaps
Making a few small food swaps can help to avoid festive heartburn and indigestion. An easy one for example is swapping out carbonated drinks for flat ones.
Go easy on the sweet treats
Christmas is a special occasion so it’s not unusual for tins of sweets and chocolates to be floating around. While it’s okay to treat yourself occasionally, chocolate has been linked to symptoms of heartburn. Rather than digging in to a tin of sweet or chocolates, put a couple of treats in a small bowl – you’ll definitely be more conscious of how many you’re eating.
Leftovers
Christmas only comes once a year but the leftovers seem to go on forever. Avoid the Boxing Day binge by freezing your leftovers or sending your guests home with some of your party leftovers.
It can be difficult to control yourself around all of the delicious festive food but with these tips, you should be able to cut out a fair few calories and reduce your chances of heartburn and indigestion. Why not give them a go this year?
All information presented is not meant to diagnose or prescribe. Gaviscon Extra Chewable Tablets and Gaviscon Extra Oral Suspension contain Sodium Alginate, Sodium Bicarbonate and Calcium Carbonate for relief for heartburn and indigestion. Always read the label. Suitable from 12 years old. If symptoms are severe or prolonged, you should consult a doctor or pharmacist.
IRL/G-OTC/0917/0021e
