{"id":841,"date":"2018-11-01T18:24:00","date_gmt":"2018-11-02T01:24:00","guid":{"rendered":"https:\/\/www.sovereignlaboratories.com\/blog\/?p=841"},"modified":"2023-01-11T08:29:35","modified_gmt":"2023-01-11T15:29:35","slug":"maintain-gut-health-holidays","status":"publish","type":"post","link":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/","title":{"rendered":"How to Maintain Your Gut Health During the Holidays"},"content":{"rendered":"

With the holidays right around the corner, it\u2019s time to ready your heart, mind, and body for the festivities, from family time to bountiful feasts. While you should by all means enjoy the holidays, it\u2019s also important to keep your gut in check. Read on to learn more about how you can maintain good gut health during the holidays.<\/p>\n

The Importance of Gut Health During the Holidays<\/h2>\n

When we talk about the gut, what we really mean is the diverse, complex group of bacteria that populate your gastrointestinal tract. The human gastrointestinal microbiota comprises an estimated 300 to 500 different species of bacteria with a total population believed to outnumber all other cells in the human body by a ratio of 10 to 1.<\/p>\n

Recent studies<\/a> have found that these bacteria may present some intrinsic roles to good health. Most prominently, your gut bacteria are designed to aid in digestion, including breaking down foods and absorbing nutrients. Gut bacteria are even known to play a role in the production of certain vitamins, including vitamins B and K. Gut bacteria have also been studied for their potential to help promote the immune system.<\/p>\n

Other recent studies<\/a> have also looked into the connection between the gut and the brain, referred to as the gut-brain axis. This connection suggests bidirectional communication between the gut bacteria and the central nervous system. While further research is necessary, experts have found some direct associations between mood and the state of your gut bacteria. For example, researchers know that mood concerns are often accompanied by gastrointestinal issues potentially brought on by dysbiosis (a state of imbalance between good and bad bacteria).<\/p>\n

This all plays into how (and whether or not) you enjoy your holidays. An imbalanced or unhealthy gut could mean a consistently unsettled stomach, preventing you from all the festive foods while resulting in more occasional gas, bloating, and trips to the bathroom. The potential effects of gut health on mood may also leave you more prone to the doldrums.<\/p>\n

Maintaining a Healthy Gut During the Holidays<\/h2>\n

The good news is that keeping your gut healthy and enjoying the holidays are not mutually exclusive. You can have plenty of fun and warm cheer while still keeping your gut bacteria happy. While there are a variety of potential things that can influence the state of your gut bacteria, the two main contributors are diet and physical activity.<\/p>\n

Use probiotics<\/h3>\n

While you are enjoying your turkey, honey-baked ham, mashed potatoes, stuffing, and other holiday favorites, try to incorporate some probiotic-rich foods into your diet. Probiotics are live bacteria and yeasts found in a variety of foods, usually those that have undergone fermentation. Eating probiotic-rich foods can help to populate your gut with the good bacteria, keeping your gastrointestinal tract functioning smoothly. Some common probiotic foods include:<\/p>\n

    \n
  • Yogurt<\/li>\n
  • Kefir<\/li>\n
  • Kimchi<\/li>\n
  • Sauerkraut<\/li>\n
  • Kombucha<\/li>\n<\/ul>\n

    If you\u2019re having trouble finding these foods, take a probiotic supplement, which can take the guesswork out of the equation.<\/p>\n

    Eat some fiber<\/h3>\n

    Fiber actually refers to plant material that is not digestible by the human stomach. While that might seem unpleasant, dietary fiber has been found to have several benefits to your health, including regulating your blood sugar, maintaining a healthy heart, and promoting regular bowel movements.<\/p>\n

    Dietary fiber also acts as a prebiotic. Unlike probiotics, which help to repopulate your gut with good bacteria, prebiotics feed your existing bacterial populations to promote their growth in your gut.<\/p>\n

    Fiber is divided into two categories: soluble and insoluble. The former swells and turns into a gel-like substance when mixed with water, while the latter does not absorb water or dissolve in any way. Neither is necessarily better than the other, and ideally, you should get plenty of both. Insoluble fiber is commonly found in oats, lentils, carrots, and apples. Soluble fiber is more commonly found in wheat bran and green, leafy vegetables.<\/p>\n

    Take a walk<\/h3>\n

    Walking, workouts, and physical activity of any kind may help your digestion and gut health. In the long-term, researchers found a correlation between regular exercise and the diversity of gut bacteria. In terms of immediate effects, exercise may help to improve gastric motility, allowing food to move more efficiently from the stomach to the intestines.<\/p>\n

    Stay hydrated<\/h3>\n

    This applies year-round, but it\u2019s even more important during the holidays considering the frequent consumption of richer foods and alcohol. Staying hydrated keeps your digestive system running smoothly and can boost your energy. It also comes with the added benefit of staving off hangovers.<\/p>\n

    Be thoughtful when you travel<\/h3>\n

    All of these rules still apply when you\u2019re traveling, too. Whether you\u2019re on a plane or in your car, make sure you:<\/p>\n

      \n
    • Drink plenty of water<\/li>\n
    • Stick to healthy, fiber-rich treats (which may mean packing a salad for yourself)<\/li>\n
    • Avoid processed foods<\/li>\n
    • Pack some easy, on-the-go probiotic-rich foods<\/li>\n
    • Find some time to stretch your body<\/li>\n<\/ul>\n

      Above all, do your best to keep your stress in check. Stress is known to have a negative effect on various aspects of your health, including your gut. Granted, stress seems like a natural part of the holidays, but try to find some time for yourself and know when to separate yourself from the festivities to recharge.<\/p>\n

      The holidays are a joyous time of celebrating all the important things that life has to offer. That doesn\u2019t mean you need to revert to a completely ascetic lifestyle, but being a little more thoughtful about your food choices can go a long way to ensuring a healthy gut for the holidays.<\/p>\n","protected":false},"excerpt":{"rendered":"

      With the holidays right around the corner, it\u2019s time to ready your heart, mind, and body for the festivities, from family time to bountiful feasts. While you should by all means enjoy the holidays, it\u2019s also important to keep your gut in check. Read on to learn more about how you can maintain good gut…<\/p>\n","protected":false},"author":12,"featured_media":1990,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":"By all means enjoy the holidays, but don\u2019t neglect your G.I. tract. Here\u2019s some helpful advice to protect your gut all season long.","_yoast_wpseo_focuskw_text":"","footnotes":""},"categories":[1],"tags":[34,25,35,33,9],"class_list":{"0":"post-841","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-colostrum-benefits","8":"tag-gut","9":"tag-gut-health","10":"tag-holiday","11":"tag-holidays","12":"tag-probiotics"},"yoast_head":"\nHow to Maintain Your Gut Health During the Holidays - Sovereign Laboratories<\/title>\n<meta name=\"description\" content=\"By all means enjoy the holidays, but don\u2019t neglect your G.I. tract. Here\u2019s some helpful advice to protect your gut all season long.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Maintain Your Gut Health During the Holidays\" \/>\n<meta property=\"og:description\" content=\"With the holidays right around the corner, it\u2019s time to ready your heart, mind, and body for the festivities, from family time to bountiful feasts. While\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/\" \/>\n<meta property=\"og:site_name\" content=\"Sovereign Laboratories\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SovereignLaboratories\" \/>\n<meta property=\"article:published_time\" content=\"2018-11-02T01:24:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-11T15:29:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/shutterstock_626173916.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Samantha Lander\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@SovereignLabs\" \/>\n<meta name=\"twitter:site\" content=\"@SovereignLabs\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Samantha Lander\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to Maintain Your Gut Health During the Holidays - Sovereign Laboratories","description":"By all means enjoy the holidays, but don\u2019t neglect your G.I. tract. Here\u2019s some helpful advice to protect your gut all season long.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/","og_locale":"en_US","og_type":"article","og_title":"How to Maintain Your Gut Health During the Holidays","og_description":"With the holidays right around the corner, it\u2019s time to ready your heart, mind, and body for the festivities, from family time to bountiful feasts. While","og_url":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/","og_site_name":"Sovereign Laboratories","article_publisher":"https:\/\/www.facebook.com\/SovereignLaboratories","article_published_time":"2018-11-02T01:24:00+00:00","article_modified_time":"2023-01-11T15:29:35+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/shutterstock_626173916.jpg","type":"image\/jpeg"}],"author":"Samantha Lander","twitter_card":"summary_large_image","twitter_creator":"@SovereignLabs","twitter_site":"@SovereignLabs","twitter_misc":{"Written by":"Samantha Lander","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/#article","isPartOf":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/"},"author":{"name":"Samantha Lander","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#\/schema\/person\/be7bee08e48476d64e5cc31e4e75da51"},"headline":"How to Maintain Your Gut Health During the Holidays","datePublished":"2018-11-02T01:24:00+00:00","dateModified":"2023-01-11T15:29:35+00:00","mainEntityOfPage":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/"},"wordCount":930,"publisher":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/#primaryimage"},"thumbnailUrl":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/shutterstock_626173916.jpg","keywords":["gut","gut health","holiday","holidays","probiotics"],"articleSection":["Colostrum Benefits"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/","url":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/","name":"How to Maintain Your Gut Health During the Holidays - Sovereign Laboratories","isPartOf":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/#primaryimage"},"image":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/#primaryimage"},"thumbnailUrl":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/shutterstock_626173916.jpg","datePublished":"2018-11-02T01:24:00+00:00","dateModified":"2023-01-11T15:29:35+00:00","description":"By all means enjoy the holidays, but don\u2019t neglect your G.I. tract. Here\u2019s some helpful advice to protect your gut all season long.","breadcrumb":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/#primaryimage","url":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/shutterstock_626173916.jpg","contentUrl":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/shutterstock_626173916.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/maintain-gut-health-holidays\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.sovereignlaboratories.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Colostrum Benefits","item":"https:\/\/www.sovereignlaboratories.com\/blog\/colostrum-benefits\/"},{"@type":"ListItem","position":3,"name":"How to Maintain Your Gut Health During the Holidays"}]},{"@type":"WebSite","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#website","url":"https:\/\/www.sovereignlaboratories.com\/blog\/","name":"Sovereign Laboratories","description":"Recommended by Health Care Professionals for over 30 years","publisher":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.sovereignlaboratories.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#organization","name":"Sovereign Laboratories","url":"https:\/\/www.sovereignlaboratories.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/2016\/05\/crown.jpg","contentUrl":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/2016\/05\/crown.jpg","width":74,"height":74,"caption":"Sovereign Laboratories"},"image":{"@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/SovereignLaboratories","https:\/\/x.com\/SovereignLabs","https:\/\/www.pinterest.com\/sovereignlabs\/"]},{"@type":"Person","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/#\/schema\/person\/be7bee08e48476d64e5cc31e4e75da51","name":"Samantha Lander","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/avatar_user_12_1673379752-96x96.png","url":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/avatar_user_12_1673379752-96x96.png","contentUrl":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/avatar_user_12_1673379752-96x96.png","caption":"Samantha Lander"},"description":"Samantha Lander, Functional Diagnostics Practitioner, NASM Certified Personal Trainer, & CHEK Holistic Lifestyle Coach B.A. Sports Management & Functional Movement University of Michigan, Ann Arbor Samantha Lander found her way into the health industry after years of working on her own health issues, including Adrenal Fatigue, Food sensitivities, Leaky Gut, and many other hidden stressors. After spending a considerable amount of time doing \u201call the right things\u201d without seeing any results, she decided to seek out the root cause of her health problems. Samantha was no stranger to the natural abilities of the human body. As a young athlete, Samantha first set goals for herself in team sports such as synchronized swimming, water polo, and field hockey. In high school, she focused on rowing, where she was a member of the St. Louis Rowing Club & one of a team of eight young women who were ranked nationally. Samantha\u2019s perseverance to improve her health and her athletic ability created a career path as a Functional Diagnostics Practitioner. After receiving her B.A. in Sports Management & Functional Movement from the University of Michigan in 2003, she decided to open her own holistic practice, See Fit. Today, she works with clients to identify the root cause instead of a \u201cband-aid\" approach. Using an individualized, holistic path, she incorporates lifestyle, diet, rest, exercise, stress reduction, and supplementation to help her clients achieve their ultimate health and wellness goals regardless of their current age, gender, and ability.","sameAs":["https:\/\/sovereignlaboratories.com"]}]}},"_links":{"self":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/841","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/comments?post=841"}],"version-history":[{"count":6,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/841\/revisions"}],"predecessor-version":[{"id":1549,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/841\/revisions\/1549"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/media\/1990"}],"wp:attachment":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/media?parent=841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/categories?post=841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/tags?post=841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}