Things to Know Before You Go (#2)

by Isabella | Dec 20, 2021 | Well Balanced Wisdom

As the holiday season revs up, we often look forward to our favorite festive foods. However, sometimes those delicious dishes can wreak havoc on our digestive system. Not to mention that the lack of regularity in our schedules, routines, and eating habits during this time of year can lead to irregularity in our bowel movements. However, holiday cheer doesn’t mean you have to feel bloated, constipated, or crampy! That’s why I (Bella)  teamed up with our friend Dr. Norah from Functional Pyhzio to come up with some ways to help you beat the bloat (and more) this holiday season.

What we put in our bodies influences what comes out of our bodies. Here are some things to add to your stool tool box: 

• Stay hydrated – If constipation is a main complaint, you might not be drinking enough water throughout the day. Dehydration means our intestines don’t have enough water  and can lead to dry, lumpy, hard stools. 
  • Try and aim for at least 8 glasses of water per day to combat constipation
  • Set a reminder on your phone if you often forget about water throughout the day 
  • A great “hack” is to drink at least one glass of water as soon as you wake up (or at least before coffee) to start of the day the hydrated way 
• Add more fiber – There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and slows digestion, allowing us to absorb more nutrients. Insoluble fiber doesn’t dissolve in water, adding to fecal bulk and softening stool, making it easier and less straining on our bowels when we go number 2. Typically the rule of thumb is that insoluble fiber is great for constipation and irregularity and soluble fiber is good for both diarrhea and constipation. 
  • Sources of soluble fiber: oats, apples, beans, bran, and barely
  • Sources of insoluble fiber: wheat bran, beans, whole-wheat flour, potatoes, cauliflower, and many other veggies
  • Adding nuts and seeds (especially chia and flax seeds) on top of yogurt, oatmeal, salads, or to smoothies can be an easy way to sneak more fiber into each meal
• Keep movin’ – Physical activity is a great way to support your digestive system and keep you regular. Our intestines have natural movements that move stool through our bodies. However, exercise can be the push our bowels need if things start to slow down. 
  • A short activity that’s about 15 minutes long may be all that you need to get those bowels moving 
  • Consistent exercise promotes consistency in our bowel movements 
• Ditch the irritating foods – If you find your stools to be looser than normal, then you may be consuming food or drinks that irritate your insides. 
  • Caffeine, alcohol, sugar alcohols (sorbitol, xylitol, mannitol), spicy, and fried or fatty foods are common culprits
  • However, everyone is unique and may have foods that are personally triggering. Try and keep a record of what you eat and drink if you are having loose stools regularly

Nutrition isn’t the only way you can manage your symptoms. Oftentimes things like toileting posture and muscle tension/relaxation are overlooked.  That’s why we love these suggestions from Dr. Norah’s recent blog post: 

• “Toileting posture – when you’re sitting on the toilet (pee or poop) it’s important that you can fully relax and that you are comfortable. 
  • Place your feet on a step stool (the squatty potty is the best) to your knees are higher than hips
  • Lean forward 
  • Check out THIS post to learn more  

• Abdominal Massage – self abdominal massage can help with digestion as well as improving constipation or bloating
  • Gently massage abdomen in small circles, starting at the right lower abdomen and working along the large intestine in a clockwise fashion 
  • Learn more abdominal massage techniques HERE

• Pelvic Floor Relaxation – When the pelvic floor muscles can’t relax it makes it much harder to go. 
  • To work on pelvic floor muscle relaxation lay on your back with your feet together and knees comfortably out to the side
  • Take a deep breath in and imagine your lungs are in your pelvis. Feel your hips and pelvic floor relaxing as you breathe in and out.” 

Don’t let diarrhea, constipation, or belly discomfort get you down this holiday season. Next time your symptoms start to act up, try out these simple techniques so you can be jolly all season (and year) long.

Healthy For The Holidays

by Isabella | Nov 8, 2021 | Well Balanced Wisdom

The holidays are quickly approaching which means it’s time for all things food, family, and friends. These seasonal festivities can be both cheerful and stressful. Whether you’re looking forward to a full house and a full belly or slightly dreading it, understandably, from Thanksgiving to New Year’s Day our health sometimes gets put on the back burner. But the holidays don’t have to be hard on your health. That’s why the greatest gift you can give yourself this holiday season is to do it the Well Balanced way. Here’s how: 

Walk it off:

• It’s all about regulating and controlling insulin. Elevated levels of insulin can have a major impact on your metabolic health. Studies have shown that simply going for a walk (or movement of any kind) after a meal helps regulate blood sugar and reduce the overall increase in insulin. Encourage your friends and family to get on their feet after any feast!

Don’t be like a turkey and overstuff yourself: 

• There are lots of meals to be had this time of year, but make sure you give your body time to digest in between. If we eat too much too frequently, we often end up eating more than we need and feel overstuffed. It is also important to slow down and savor the food you’re eating to prevent rushing through a meal. The more mindful we are of the food we’re eating, the more we can enjoy it.

Don’t be like Santa and eat all the cookies:

• Portion control is your best friend when it comes to those holiday dishes. But just because you want to stay healthy doesn’t mean you can’t have a Christmas cookie. Remember it’s about moderation. A great way to reduce your portions is to opt for a smaller plate. This will allow you to eat the foods you enjoy while making sure your portions are reasonable. And when it comes to the sweets remember that one is fun! Whether it be one cookie, one slice, or even one bite, it’s important you enjoy all the treats within reason.
  

Gift yourself with personal time: 

• Self-love is the best love! Don’t forget to love yourself this holiday season. Taking a moment to check in with yourself, whether it’s a 10 minute walk or reading a few pages of a book, will help you remember to take time each day to prioritize yourself. 

Deck the Halls with Hydration

• This time of year is filled with festive beverages, which means water sometimes gets forgotten. It is important to remember to hydrate all day and have a glass of water for every alcoholic beverage to avoid dehydration. Following up a glass of wine or cocktail with a glass of H2O is an easy way to space out your spirits and meet your water needs.

Don’t skip out on sleep 

• It’s easy for our sleeping schedules to get thrown off by all the holiday cheer. However, getting a consistent 6-8 hours of sleep per night during the holiday season will allow you to feel energized for wrapping, cooking, and attending events. Studies have proven that sleep is often the missing key for achieving weight loss or health goals, making it extra important for you to sleep like a Christmas baby the next few months.