Healthy digestion over the holidays: our advice and natural solutions
Practical tips to limit post-meal discomfort
The festive season is often synonymous with heavy meals, shifting schedules, travel and fatigue. These changes in habits can make meals more difficult to digest, and disrupt digestion for some people. It's possible to adopt a few simple reflexes to preserve comfort and enjoy family time to the full.
Why can digestion be disrupted during the holidays?
Several factors can affect digestive comfort:
- Meals are often richer (fat, sauces, meats, sweets),
- Schedules can be modified (late lunch, extended aperitif, late dinner).
- Hydration may be less optimal, and alcohol or soft drinks may reinforce the effects of heaviness.
- Lack of movement after a heavy meal can slow down intestinal transit.
- Stress and fatigue can also have an impact on digestion.
These elements can make the period less pleasant for some sensitive people.
What symptoms can occur after a heavy meal?
These signs vary from person to person and are not always specific. They include:
- sensation of heaviness after meals,
- bloating,
- abdominal discomfort,
- feeling of "too much",
- drowsiness linked to digestion,
- discomfort when lying down too quickly after eating,
- temporarily altered intestinal rhythm.
These phenomena are temporary, and do not require medical attention as long as they remain punctual.
Simple advice before, during and after meals
Before mealtime
- Choose a light meal during the day, rich in vegetables.
- Drink enough water.
- Maintain a minimum level of physical activity (walking, short outings).
During mealtime
- Eat slowly.
- Take breaks between courses.
- Limit alcohol if necessary.
- Listen to yourself: stop when you feel full.
After mealtime
- Walk for a few minutes to promote comfort.
- Avoid lying down immediately.
- Resume a lighter eating pattern the next day.
PharmaSmile products for the festive season
PharmaSmile has developed several products to support the body during periods of overindulgence and heavy meals.
Essential oils
Certain essential oils are traditionally associated with digestive comfort in some cultures.
Peppermint essential oil
Our peppermint essential oil is characterized by a fresh, minty scent.
Lemon essential oil
Our lemon essential oil is distinguished by its bright, lemony scent.
⚠️ Be sure to read the precautions for use before using each essential oil.
They are best taken orally on honey, which helps the essential oils to be absorbed more easily.
PharmaSmile "Digestive comfort" food supplements
We have developed a range of complete, natural solutions to support your digestive comfort on a daily basis, as well as in times of excess:
This dietary supplement combines plants, patented digestive enzymes (Zymate® Max), and vitamin B2.
This dietary supplement combines fiber (psyllium, inulin) and plant extracts (prune, tamarind).
Yeast-based dietary supplement containing Saccharomyces cerevisiae var. boulardii, with 4 billion live microorganisms per daily dose.
⚠️ Food supplements should be used only as directed, and are not a substitute for a varied, balanced diet. Professional advice (pharmacist, doctor) should be sought in the event of treatment, pregnancy or breast-feeding.
Conclusion
The festive season is above all a time for sharing and conviviality.
With a few simple reflexes, it's possible to live through this period more serenely. Natural solutions can help.
Sources :
Zhao H, et al. Peppermint essential oil: its phytochemistry, biological activity, pharmacological effect and application. Biomed Pharmacother. 2022 Oct;154:113559. https://pubmed.ncbi.nlm.nih.gov/35994817/
Pezantes-Orellana C, et al. Essential oils: a systematic review on revolutionizing health, nutrition, and omics for optimal well-being. Sec. Translational Medicine. 2024 Feb.
https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2024.1337785/full
Weigmann H., Recent meta-analysis on the efficacy of peppermint oil in irritable bowel syndrome., 2021. https://www.efsm.online/int_en/article-overview/101/2021/recent-meta-analysis-on-the-efficacy-of-peppermint-oil-in-irritable-bowel-syndrome?
Pais P,et al.. Saccharomyces boulardii: What Makes It Tick as Successful Probiotic? J Fungi (Basel). 2020 Jun 4;6(2):78.https://pubmed.ncbi.nlm.nih.gov/32512834/
Jalanka J, et al.. The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls. Int J Mol Sci. 2019 Jan 20;20(2):433.https://pubmed.ncbi.nlm.nih.gov/30669509/
