Is post-vacation bloat affecting your ability to return to the real world? It can be challenging to get back into your regular routine after an incredible spring break, especially if you're feeling the impact of a week of overindulgence. In this guide, learn how to detox your digestive tract to resolve bloat and other uncomfortable symptoms as you trade mojitos for meetings.
Drink Infused Water
Did you know you can take steps to make H20 even healthier? For post-vacation bloat, try infusing water with lemon to encourage faster digestion, which helps remove toxins that can cause gas and other types of GI upset.
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Eat Water-Filled Foods
Hydrating foods can also help your digestive tract rebound from overindulgence.1 When you order from Instacart on the way home from the airport, stock your kitchen with coconut water, strawberries, cantaloupe, watermelon, cucumber, peaches, oranges, zucchini, lettuce, and celery. Nutritious fruits and veggies are also packed with antioxidants fighting off free radicals caused by environmental exposures like alcohol.
Broth is also a good choice if you want something savory when you have an upset GI tract but need nutritious hydration. The warm, nutrient-rich liquid helps soothe the stomach lining, too.
Keep Up the Exercise
Don't stop working out during the detox process. We know jumping on your Peloton is probably the last thing you feel like doing when experiencing digestive system issues. But, exercising will help your body clear out the clutter more efficiently. Stick to low-impact activities like cycling, swimming, and Pilates. Don't forget to drink plenty of water before, during, and after your workout. As a bonus, your brain releases endorphins when you exercise, which can help you shake the crabby mood that can arise post-drinking.
Stick to Lean Proteins
According to Johns Hopkins Medicine, lean protein sources such as beans, legumes, fish, and chicken provide digestive support without creating the intestinal contractions associated with high-fat forms of protein.2 Protein also helps repair your body's cells from damage and shield your body from toxins, both useful functions after an eventful spring break.3
While gathering those groceries, go for white fish, such as haddock and cod, plus lentils, plain Greek yogurt, tofu, and low-fat versions of pantry staples like milk and cottage cheese. Ideally, lean protein should make up about a quarter of your plate at each meal.4 You can also boost your intake with protein-packed snacks like nuts and seeds.
Get on Track with Detox Drinks
Detox drinks can provide relief from unwanted digestive tract systems, whether you're struggling from an extended hangover after a vacation or you simply ate and drank too much and want to start fresh. We recommend stashing Detoxify 10-Day Reset or Bender Recovery in your pantry to have it on hand when you come home from the trip of a lifetime. Our range of detox drinks makes it easy to find the formula that supports your personal wellness goals.
Prioritize a Regular Sleep Schedule
Lack of sleep affects your entire body, including your digestive tract. As you dream about the week you just spent in the Dominican Republic, your immune system is working hard to repair damage to your other systems and organs, including your GI system. When you don't get enough sleep, an inflammatory response by the body can cause or worsen symptoms like gas, constipation, bloating, diarrhea and nausea.5
If you struggle with shut-eye, practicing good sleep hygiene can improve your ability to get a solid night's rest. Keep your bedroom cool and dark, and avoid spending time in your bed when you aren't sleeping. Turn your electronic devices off at least 30 minutes before settling down since the blue light can interfere with your sleep patterns. Instead, start a nightly routine to signal to your body that it's time to rest.
Get Centered With Meditation
Digestive issues can cause severe discomfort and even pain. If you feel distracted and stressed by your physical symptoms, try creating a sense of calm with mindfulness meditation. With services such as Spotify, you can easily make a playlist of guided meditations or relaxing songs that help you slow down and focus on your breathing. Don't wait to take a step toward serenity - start on the plane so you can truly end your trip feeling refreshed and renewed rather than fatigued and sluggish.
Skip the Drinks (For a Little While)
Drinking aggravates the digestive system in multiple ways. Alcohol irritates the stomach lining, causing intense intestinal contractions and disrupts the balance of good and bad gut bacteria. If you find you can't shake your symptoms after drinking more than usual on spring break, take some time off from your favorite cocktail and let your gut bounce back from all the fun you've been having.
According to Healthline, just 30 days without a drink can help you look and feel better, with sharper mental focus and boosted energy.6 In addition, a study published in the journal Alcohol Research found that within three weeks without alcohol, study participants had healthier gut bacteria and a stronger barrier to keep toxins out of the rest of the body.7
You may be more likely to have post-drinking digestive issues if you eat fatty or heavy foods with the alcohol, have several drinks in a row, or drink for several days in a row (all factors that might come into play on vacation!) A 5-ounce glass of wine, 12-ounce beer, or 1.5-ounce shot constitutes a single drink, so keep that measurement in mind when you imbibe. Be prepared this spring break with these post-party self-care tips!