During Holidays: How to Maintain Digestive Comfort?
Nour Nour El-Din – Holidays are usually associated with relaxation, travel, and enjoying favorite foods, as well as stepping away from daily routines. However, these changes are not always comfortable for the digestive system. Many people experience bloating, a feeling of stomach heaviness, constipation, or temporary diarrhea during the first days of their vacation, even if they do not normally have digestive problems. Gastroenterology experts told the website “Sante sur le Net” that the cause is not related only to the quality of food, but also to changes in meal times, sleep, and physical activity. The digestive system relies on a regular daily rhythm, and any sudden change in daily habits can affect its functioning.
◄ The intestines thrive on regularity
The body operates according to what is known as the “biological clock” or “circadian rhythm,” a system that regulates sleep and wakefulness, hormone secretion, digestion, and metabolism. Research indicates that the intestines do not function with the same efficiency throughout the day; digestive motility slows down during nighttime hours, while it becomes more active during the day. Therefore, eating meals at times very different from usual, or staying up late, can confuse this natural system and affect digestion.
◄ How does a vacation change digestion?
During holidays, daily habits change noticeably for most people. Breakfast may be delayed until midday, and lunch or dinner sessions may last for hours. Some people may have their last meal after 10 or 11 p.m. There is also increased consumption of fatty foods, sweets, and soft drinks, along with larger-than-usual portions. Experts confirm that the combination of these factors can lead to:
• Bloating and excessive gas.
• A feeling of stomach heaviness after eating.
• Heartburn and acid reflux.
• Temporary constipation or diarrhea.
• Disruption of bowel motility.
The appearance of these symptoms during the first two or three days of a vacation is common and usually not a cause for concern, as the digestive system needs some time to adapt to the new routine.
◄ Sleep also plays a role
The impact of a vacation is not limited to food; it extends to sleep. Staying up late or reducing sleep hours can alter appetite hormones, increase the desire for sugary and fatty foods, and affect bowel motility. In addition, travel, long car or plane rides, prolonged sitting, insufficient water intake, and high temperatures are factors that may increase the likelihood of constipation or bloating, especially during the summer season.
◄ Summer foods: A pleasure that may exhaust the stomach
Experts believe the problem is not in eating favorite foods during holidays, but in overindulgence. Feasts, barbecues, fried foods, fatty sauces, sweets, and soft drinks can place an extra burden on the stomach and intestines, especially if they are combined in a single meal. Eating quickly or not chewing food well also increases the amount of air entering the digestive system, which can lead to increased gas and bloating.
◄ Do not lie down immediately after dinner
One of the habits doctors warn against is sleeping or lying down immediately after eating dinner, especially if it is fatty or consumed late. When lying down, it becomes easier for stomach contents to reflux into the esophagus, increasing the likelihood of feeling heartburn or nausea during the night. Experts recommend leaving an interval of at least three hours between the last meal and bedtime, and avoiding lying down immediately after eating.
◄ How to maintain comfortable digestion during a vacation?
Nutrition specialists emphasize that enjoying a vacation does not mean adhering to a strict diet. It is sufficient to follow some simple habits, such as:
• Maintaining two main meals at similar times each day.
• Drinking water regularly, especially in hot weather.
• Walking or engaging in light physical activity every day.
• Eating slowly and chewing food well.
• Avoiding overindulgence in fatty meals for several consecutive days.
• Including fiber-rich vegetables and fruits in meals to help regulate bowel movements.
◄ When should you see a doctor?
Most digestive disorders that appear at the beginning of a vacation are temporary and improve within a few days. However, experts advise not ignoring symptoms if they persist or are accompanied by any of the following signs:
• Severe abdominal pain.
• Fever.
• Frequent vomiting.
These symptoms may indicate a health issue that requires medical evaluation and should not be dismissed merely as a result of routine changes.
