Recover from Overindulgence.
We all do it! Drink too much, overeat, sometimes for a meal, a day, or an entire week. It's pretty much a given at a Christmas, Hanukkah, and Iftar feast or on an all-inclusive beach vacation.
At the moment, travelling and having visitors is possible, and a strong desire to connect and embrace summer to the fullest is a recipe for overindulgence.
Some of my family recently visited, and I was so excited to finally see them and explore Prince Edward County together. Of course, we overdid it with a jam-packed schedule that included cider tastings, winery visits, lots of pizza, and did I say that we drank wine! A few moments also involved chocolate-I recall a rather large piece of chocolate cake called "Death by Chocolate", a not so subtle clue that it would taste delicious and not be good for me. It was a great visit, but after my family left, my body let me know loud and clear how unhappy it was with my whirlwind of debauchery. I was exhausted, dehydrated with miserable gut symptoms of gas, bloating, pain, diarrhea and reflux..
How to Recover
Don't beat yourself up
One over-the-top meal won't ruin your health, nor will a few days of intense indulgence. Instead, decide what you'll do differently in the future, especially in the days that follow. Learn from your body. You may have been able to eat a whole pizza on your own in the past and felt fine; now, you may have a gluten sensitivity-so it’s gluten free dough, or limit your pizza intake. I know that I don't have the tolerance for alcohol that I had years ago, and if I don't watch it, I'll feel pretty crappy for a few days, even after drinking only 2 glasses of wine.
Overindulging with one meal is no big deal. It's the days of overdoing it that require some effort to get your body back on track
Avoid the scale at all costs
Your scale is enemy #1 post-binge. You will likely show a weight gain of 5+ pounds and might be tempted to say "screw it" and continue binging. Don’t do it.
Move
Avoid any intense workouts or runs for a fews days, but be sure to walk as it will help stimulate your digestion and even out your blood sugar levels. But don't overdo it. Don't lie down after a big meal even though you may feel exhausted. When you lie down with a full stomach, food can work its way back up. This can slow digestion and worsen acid reflux (GERD).
Drink Water
You are probably dehydrated from the excess salt from food and too much alcohol. Don't chug large amounts of water and just sip on water throughout the day and ensure to drink at least 8 glasses of water a day or more. Add a teaspoon of apple cider vinegar (ACV) to your water as it will help settle your stomach
Watch your diet
There is no need to starve yourself as penance or put yourself through a cleanse post-binge; focus on a good balance of lean proteins, fibre-filled carbs, greens and healthy fats.
If you are tired and your diet consisted of alcohol, unhealthy carbs and sugar for a few days, your body will crave carbs and sugar for a quick but short-lived energy boost. I find the best way to curb these cravings is to drink lots of water with some ACV and numerous cups of green tea.
You should also steer clear of any foods that will disrupt your gut further for a few days. The big culprits include gluten, dairy products, coffee, refined sugar, carbonated beverages, and acidic foods like fruit juice, pasta, alcohol, fatty meats, chocolate, processed, spicy or junk food.
Focus on more bland foods, fruits, vegetables, stomach-soothing teas like camomile, ginger or green, almonds, lentils, and avocados are all more alkaline and won't upset your stomach.
Sleep
Regular, restful sleep is essential for optimal health and also helps deliver oxygen to the digestive tract, which keeps food moving smoothly through your digestive system.
Reflect
It's been a long time since I've felt this gross from overindulging, and following the above suggestions made me feel much better in a few days, but a week later, my gut is still a bit unsettled. I’ve added stomach bitters and digestive enzymes to my regime (more on them later in a future blog on gut health) and I’m taking a complete break from alcohol. This experience has showed me how brilliant our bodies are, and if we allow ourselves to listen, we can make healthy choices by limiting our indulges and making moderation our mantra.
In January 2020, I went to Mexico for a week for a wedding. I drank margaritas and ate lots of Mexican food, but I paced myself. I didn't drink every day and made sure I drank lots of water and ate at least one healthy meal a day. Moderation, not abstinence worked and I felt fine. It’s too bad that I didn’t follow this when my family was visiting.
For me, healthy food is medicine, which includes approaching it with discipline and restraint on what I put into my body. Those few, very brief, enjoyable moments of too much lovely wine, delicious pizza and divine chocolate were not worth the aftermath.
Be well.
Anita
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.
