From fatigue to wind and constipation, all the ways you can beat the post-Christmas bloat

CHRISTMAS can leave us feeling swollen and sluggish.

And it’s no wonder. We’ve stuffed ourselves with roast potatoes and Quality Street, drunk more mulled wine and Baileys than water, and spent days horizontal on the sofa.

But do you know what’s causing your symptoms, how to ease them, and when they could be a sign of something sinister?

Dr Rosie Godeseth, associate medical director at Vitality Health, tells Sun on Sunday Health: “After Christmas, many people find themselves bloated with digestive issues, having indulged in rich, fatty foods with more calories than usual.

“Headaches occur due to alcohol consumption, and stress and disrupted sleep can leave you feeling fatigued and sluggish, while post-holiday blues kick in as the excitement fades.

“All of these symptoms are usually temporary and can be managed with self-care.

“But if any persist or worsen, try to see your GP. No matter the time of year, always seek medical advice if you notice changes to your body or a new symptom.”

Here’s what could be behind yours — and how to beat it . . . 

BLOATING

Causes: Excess gas, foods, inactivity, dehydration.

Treatments: Water, exercise, chewing slowly, smaller meals.

IT is common for our clothes to feel a little tighter after overindulging, but it’s unlikely to be immediate weight gain.

Instead, the dreaded post-Christmas bloat — a feeling of fullness, tightness or swelling in the stomach — is usually caused by excess gas in the gut, according to Dr Godeseth.

“It could also be from eating foods like onions or dairy, swallowing air while eating or drinking, constipation, or hormonal changes,” she adds.

To debloat, try eating smaller meals, chewing slowly, avoiding gas-producing foods (such as beans, cabbage, and dried fruit), staying active and drinking eight glasses of water a day.

“You should also avoid chewing gum and smoking, try taking probiotics, and gently massage your abdomen to release trapped gas,” Dr Godeseth says.

If bloating lasts for three weeks or you find that it’s accompanied by vomiting, diarrhoea, constipation, weight loss, blood in your poo or a lump in your tummy, then speak to your GP.

It could be a sign of a food intolerance, irritable bowel syndrome, coeliac disease or cancer.

WIND

Causes: Foods, fizzy drinks.

Treatments: Exercise, water, avoiding problem foods and drinks.

IT’S not just Brussels sprouts that make us fart at Christmas.

Yorkshire puddings, cabbage, lentils, gravy, coffee and carbonated drinks can also cause wind.

“Wind, or flatulence, refers to the passage of gas through the digestive system and out of the body,” Dr Godeseth says.

“This occurs as your digestive system breaks down food, producing nitrogen, oxygen, carbon dioxide, hydrogen and methane.

“It’s a normal process, but excessive or painful wind may indicate dietary issues or digestive conditions.

“It can be helpful to avoid foods that can cause gas.

“Eating slowly, staying active and drinking plenty of water can also help manage it.”

ACID REFLUX

Causes: Eating quickly, fatty or spicy foods, alcohol.

Treatments: Over-the-counter medicines.

YOU consume half a cheese-board and several glasses of wine and you’re hit with a burning sensation in your chest — we’ve all been there.

But why does Christmas party food cause heartburn or acid reflux?

Dr Godeseth says: “Acid reflux occurs when stomach acid flows back into the oesophagus, the tube connecting your mouth and stomach.

“This can cause a burning sensation in your chest, as well as the regurgitation of food or sour liquid, difficulty swallowing, a lump in your throat, a chronic cough, or hoarseness.

“Several factors can contribute, including fatty or spicy foods, alcohol, coffee, obesity, smoking, stress, and lying down soon after eating.”

Cheese, full-fat dairy and fried foods take longer to digest so delay the stomach emptying, making heartburn more likely, according to the NHS.

And booze and fizzy drinks relax the valve at the top of your stomach, which normally prevents anything from being regurgitated, and also increases the amount of acid your stomach produces.

“See a doctor if you experience reflux more than twice a week, over-the-counter medications like antacids don’t help, you have difficulty swallowing, persistent nausea or vomiting, unexplained weight loss, or chest pain,” Dr Godeseth says.

CONSTIPATION

Causes: Low-fibre diet, dehydration, routine changes.

Treatments: More fruit and veg, water, exercise.

A FEW parsnips and florets of broccoli aren’t always enough to prevent constipation, the doctor warns.

“Infrequent bowel movements or difficulty passing stools can be caused by a variety of factors, including a low-fibre diet often lacking in fruits and vegetables,” she says.

“Inadequate fluid intake, limited physical activity, changes in routine, medications and certain conditions can also result in hard stools, often accompanied by discomfort and bloating.”

Increasing your fibre intake, staying hydrated and exercising regularly should help.

But if constipation persists, speak to your GP to rule out any underlying condition.

DIARRHOEA

Causes: Viruses, bacteria.

Treatments: Water, rest.

ALTERNATIVELY, you may be making mad dashes to the loo.

Some of the most common causes of diarrhoea are parasites that cause giardiasis, bacteria such as E. coli, which is often picked up from contaminated food, or viruses like norovirus – cases of which are 85 per cent higher than average for this time of year.

If you’ve been snacking on foods left out of the fridge for long periods and are frequently passing loose, watery stools or needing the bathroom urgently, bacteria could be to blame.

“Most cases of diarrhoea resolve within a few days without specific treatment, but it’s important to stay hydrated to replace lost fluids and electrolytes,” Dr Godeseth says.

“If symptoms persist, are severe or accompanied by a fever, blood or dizziness, seek medical advice.”

FATIGUE

Causes: Stress, caffeine, alcohol.

Treatments: Improved nutrition, water, relaxation.

WITH non-stop socialising, the festive period can be an ex-hausting time, so it’s normal to feel a little more tired than usual.

But if your lack of energy extends well into the New Year, you should see a doctor.

“Fatigue which continues despite getting enough rest and making lifestyle changes could indicate a health issue that requires professional treatment,” Dr Godeseth warns.

If it is from simply overdoing it, then exercising, reducing stress – through relaxation techniques like meditation — and limiting caffeine and alcohol should all help, the NHS says.

“But if your fatigue is caused by bad nutrition, dehydration, medications or conditions such as sleep apnoea, diabetes or depression, your GP will be able to advise on the best treatment,” Dr Godeseth says.