Indulged over Christmas?
Tips to bring you back to balance…
As soon as summer hits, “It’s Christmas, YOLO” - said everyone over the whole of December and January.
With all the pavlova, ham, wine, beer, chocolate, bread, croissants... oh the croissants (was it just me!?), socialising and parties, our bodies can get a little out of balance. A recipe for a nervous system in overdrive, bloating, breakouts or maybe some digestive issues popping up.
What's worse than indulging over Christmas? Beating yourself up and feeling guilty!
Guilt and stress cause just as much damage as eating the indulgent food... So stop. You feasted. You created memories with family and friends... and now you bring yourself back to balance.
Alcohol, sugar, refined carbs, gluten, dairy and fried foods can disrupt your gut microbiome and overburden the liver.
So, here are some tips n tricks to bring you back to balance!
Support Your Gut
Limit or remove the gut disrupting, liver burdening foods. I'm talking refined sugars/carbs, gluten, dairy, fried or processed foods, alcohol.
Include prebiotic foods. These fuel your good gut bacteria and they convert prebiotics into short chain fatty acids - which reduces inflammation, produces fuel for your brain & supports digestion and metabolism.
Prebiotic foods include garlic, onions, Jerusalem artichokes, chicory root, dandelion, leeks, legumes, green bananas, vegetables. Add in some PHGG, flaxseeds, psyllium husk and slippery elm for added support.
Glutamine is an amino acid the helps restore the gut lining. You can find it high protein foods. Gut healing powders offer great support (speak to your practitioner).
Probiotics- I'm sure you've heard of this one. There are many strains so make sure you're using one that is best suited to you.
Lemon diluted in a small amount of water before meals to help stimulate digestion. Or chat to your naturopath about supplementing with digestive enzymes.
Support Your Liver
Aim for a cup of cruciferous vegetables a day (broccoli, kale, brussel sprouts, cauliflower). These support phase 2 liver detoxification.
Welcome the garlic breath. Components of garlic, allicin and selenium, activate enzymes that help detox the liver.
Drink 2-3L of good quality filtered water daily
Put the pavlova down. Refined sugars can overburden the liver.
Sweat it out with exercise!
St Mary's Thistle is a herb that helps protect and detoxify the liver. Speak to your practitioner before self-prescribing.
Drink dandelion root tea - this helps support and cleanse the liver. It also stimulates bile production and helps the breakdown of fats.
Incorporate turmeric in your cooking and as a hot drink. A super antioxidant and also liver detoxifier
Reduce Your Stress
Movement- whatever feels good for your body. Dance, yoga, pilates, walking outside, resistance training. If you're super stressed avoid high intensity exercise as this will over-stress the body.
Deep belly breathing- the golden key to supporting your nervous system. Breathe in through your nose deep into your belly for 4 counts. Exhale slowly through your mouth for 7 counts. This style of breathing activates your parasympathetic nervous system.
Mindfulness & meditation- this allows you to slow down and be present. Try some apps with guided meditation if you find it difficult.
Herbal medicine to support your adrenals and nervous system. A few of my favs are withania (ashwagandha), rhodiola, Siberian ginseng and holy basil.=
Magnesium- the relaxation mineral. CRUCIAL for supporting your nervous system. You pee out magnesium when stressed & our soil is mostly depleted of it. So supplementation might be necessary (speak to your practitioner)
Vitamin C -your adrenal glands contain a high concentration of vitamin C. They churn through it to make catecholamines (stress hormones). Up the circus fruits, papaya, capsicum, strawberries, broccoli, parsley, kiwi
It’s important to look at the body holistically and implement strategies that are best for YOU and YOUR body. It’s not a one-size-fits-all!
All my suggestions on mineral and herbal supplementation is not specific to you, so chat to your naturopath/nutritionist before self-prescribing.
If you need some support returning back to balance, let’s chat! I would love to help support you in kicking your 2022 health goals!