Compiled and Written by Dr. Sarah LoBisco, ND

I recently posted an article on the miracles of Baking Soda on my Saratoga.com blog.

Excerpt: Due to our fast paced society, many people suffer from occasional indigestion. An old wives tale of 1/4 teaspoon of baking soda in cool water has been used as remedy for this. It’s so common, that most have tried it and have found it to be helpful.  But, does this old belief hold up as scientific? (go to the link to read more).

So, why did I focus on indigestion? Well, it’s the holiday season, which means not only peace on earth, but not so silent nights from your GI tract! Therefore, I wanted to check in with everyone and offer three of the most helpful tips on how to keep your belly happy over the holidays and still enjoy those once a year treats!

1: Slow down and breathe.

Stress has been linked to a variety of digestive disturbances. According to the UltraMind Solution by Dr. Mark Hyman, here’s how:

Your gut has its own nervous system, the enteric nervous system, which is ruled by the parasympathetic part of your autonomic nervous system (ANS). It is known as the “rest and digest” part of the ANS. When one is stressed out, the sympathetic nervous system, or fight or flight portion of the ANS, is activated. Here’s what happens metabolically with stress:

• It slows down digestion as survival vs. assimilation takes a back burner
• High stress hormones lead to increased blood sugar (quick energy) and increased insulin which can result in insulin resistance, causing-
• Fat storage (around the middle, because with stress, glucose is stored for future use and fatty acids are mobilized)
• Cortisol, a stress hormone, rises decreasing cell sensitivity to leptin (a hormone which signals to the brain saiety)- therefore you eat more and crave more sugars and carbohydrates for energy. (Some people have decreased ability to shut down cortisol due to genetics which further complicates matters).

All the above results in digestive symptoms such as heartburn, reflux, diarrhea, constipation, weight gain, and fatigue.

Also, current research, such as that in Current Molecular Medicine, 2009, states that stress aggravates already pre-existing digestive issues.

2. Enjoy! But…take your enzymes for food Sensitivities and allergies

Don’t get the “eat now, pay later” attitude. If you have food sensitivities or allergies, you know that you can get a reaction up to three days later. According to the Symposium: Probiotic Bacteria: Implications for Human Health 2000, your gut has an important immune role to play, including the regulation of inflammation and inflammation can contribute to leaky gut syndrome or intestinal hyperpermeability. Many research articles are now linking chronic immune problems to the gut.

So, down those undigested particles and antigen-antibody complexes with a high quality enzyme.

And for those who don’t know why they should enjoy….if you’re stressed out, you are not only eating unhealthy food, but increasing inflammation at the same time-yikes!

According to Mark David, author of The Slow Down Diet, pleasure can actually change the way your body digests by secreting more immune boosting antibodies in the salvia and modulating the stress hormonal response.

3. Bring healthy treats with you that help your waist line.

I’m a big believer in modulating insulin and blood sugar to help with hormonal balance. (High cortisol increases insulin and down regulates sex hormones which can cause weight gain. Those of you that work with me know my saying “hormones trump calories every time!” ).

How is this done? The simplest way is to combine a protein, healthy fat, and carbohydrate with every snack and meal.

So, bring snacks which include this balance. Here are some ideas: veggie dips with hummus or yogurt dressing, cheese and gluten free crackers, homemade gluten free baked goods (containing whey protein, nuts, and cooked with xylitol—they’ll never know).

In this way you’ll feel satisfied and less likely to crave the things that aren’t good for you. Also, when you do indulge, you’ll be more likely to eat with moderation. Happy Holidays!