Tips to take care of our digestive health during Christmas

Christmas, in addition to gifts and celebrations, is accompanied by a increased consumption of alcohol and foods rich in fats, sugars and salt. And not only the designated dates but also the vacation days, in which, In addition, physical activity is reduced.

To control these excesses and prevent digestive health from suffering this Christmas with the appearance of discomforts such as nausea, gastritis, reflux or constipation, the General Council of Pharmaceutical Collegesthrough its National Food Vocal Office, recommends that the population plan their menus; serve small portions on each of the plates, and take care of the rest of the meals on non-holiday daysopting for the usual and healthy foods, such as vegetables, fresh fruit and protein from eggs, fish, white meat and legumes.

Also It is important not to skip meals usual and even make a small intake of fresh fruit or a dairywith a satiating effect, before Christmas lunches and dinners.

In one infographic prepared by the National Food Vocalía, are collected Other pharmaceutical tips that help take care of digestive health these days:

– Use healthy alternatives: low-fat mayonnaise or healthier versions, for example, using boiled egg, water and a small amount of oil.

– Opt for lighter disheslike baked fish with lemon and herbs instead of meat in sauce.

– Add salad and vegetable garnishes instead of fried foods.

– Use culinary techniques such as roastingsteamed or grilled. Avoid excessive toasting due to the harmful compounds that are generated.

– Always have healthy options on handsuch as fruits, nuts or vegetable sticks with hummus or guacamole, to snack between meals or as a starter.

– Use spices for flavor to dishes and drinks without having to opt for fats, sugars or salt.

If, despite these basic guidelines, specific symptoms of heavy digestion appear, there are a series of medications that do not require a prescription and that the pharmacist can recommend to treat problems such as bloating, bloating, gas, belching or flatulence, andconstipation, I reflux the burning stomach odcolicky odor.

The pharmacy appeals to good use of these medications, respecting the indications and duration of treatmentin order to avoid the appearance of adverse reactions. For example, although omeprazole is usually well tolerated and adverse reactions are generally mild, use for prolonged periods of time (greater than 1 year) or at high doses has been related to adverse reactions such as a reduction in the levels of vitamin B12 – which can cause a type of anemia -, magnesium – which could lead to muscle weakness and cramps – and calcium, which could lead to osteoporosis and an increased risk of fractures.

Banish false myths

The community pharmacy, due to its proximity and the trust that its professionals awaken in the populationconstitutes a privileged place for health education to banish false myths associated with food.

Some of those false myths, which They are also included in the infographic of the National Food Vocal Office, are:

– With the cold, the calories ingested are burned: The cold causes the body to increase metabolism and burn more fat, but it has little effect if you dress warmly and do not do outdoor activities.

– You compensate for binge eating by not eating the rest of the day: arriving at these events on an empty stomach can generate hypoglycemia that leads to eating more and having a predilection for sweet and fatty foods.

– Traditional recipes are healthy: If the ingredients are high in fat, salt or sugar, despite being traditional recipes, they may not be nutritionally recommended.