5 tips for getting back into shape after the holidays

January means back to work, back to school, and also a time for setting new goals. While we were happy to spend time with our families over the holidays, it's often a time when good habits are relegated to second... or even third place on the list of priorities.

We ate well, we drank well, the nights were shorter than usual and physical training was far down on the agenda, but the return to reality comes quickly.

Depending on our weaknesses, we can see various digestive imbalances surface (or resurface). Stomach heaviness, acid reflux, nausea, gas, bloating, constipationand post-meal fatigue are just some of the common discomforts associated with overeating and a liver that could do with a little gentler treatment.^{1, 4}

Let's take a look at a few tips for taking back the reins of our lifestyle, and some ideas for supplements to support the digestive organs and liver in their precious work.

5 tips for getting back into shape after the holidays

1) Physical activity

I know it's winter and cold, but did you know that there's no such thing as bad weather, only bad clothes? Cross-country skiing, snowshoeing, fat biking, hiking in the woods or even the gym or pool; there's no shortage of options despite the harsher temperatures.

What's the minimum amount of time you can allow yourself? How about 20 minutes? Great! 45 minutes? Great! 5 minutes? Great!

Our bodies are made to move, and our livers filter blood better when we're in action. In fact, an accelerated heartbeat increases the flow of blood to the liver every minute, so it's all the better for it.^{1, 7}

2) Sleep

Remember that winter is the "yin" season, when the sun sets early and rises late. Do the same - it's so relaxing!

Minimize your exposure to screens and other artificial lights, especially in the evening; our eyes are very sensitive to light in the evening, and melatonin production is closely linked to darkness.²

According to traditional Chinese medicine, the liver is mainly cleansed between 1 and 3 in the morning. Frequent waking at night during this period may be a sign of disturbance to this essential organ.⁶

3) Hydration

A simple way to calculate your body's water intake is to multiply your weight in kg by 25 ml. The result is the minimum amount of water your body needs. You can double this amount if you're active and sweat a lot. So we'd multiply your weight in kg by 50 ml.

For example: a 60 kg person should drink between 1.5 and 3 liters of water daily.

Dehydration is a cause of digestive disorders.¹ It's best to drink mainly between meals, so as not to dilute digestive enzymes too much.⁴

4) Intermittent fasting

I get a lot of questions about this, but it's so simple that you're already doing it without knowing it. Intermittent fasting consists of eating during one period of the day and not eating at another.⁵

How long does it take between your last evening snack and your first bite the next morning? 8am, 10am, 12pm?

Most of the time, it's quite easy for most people to fast for 12 hours. For example, you could finish dinner at around 7 p.m. and then breakfast around 7 a.m.^{4, 6}

A more intensive way of fasting, which is very popular, is to eat for 8 hours and fast for 16.^{4, 5, 6}

Take it easy and get used to it, listen to your body and consult a doctor or naturopath if you need help.

When fasting, you should take only water, but depending on your objectives, certain beverages such as tea, herbal teas and black coffee may be acceptable.^{5, 6}

If you're experiencing difficulties in your relationship with food, it's best not to overdo it, and to eat when you're hungry.

5) Eating

Aside from the possibility of weight gain, overeating (alcohol and food) places considerable demands on the liver, which must continually filter out new food intake as well as detoxify it.⁵

Not to mention the fact that it is often already overwhelmed with environmental toxins such as pesticides, plastics and heavy metals, to name but a few. In fact, it is especially during the fasting phase (i.e., most often at night) that the liver can "cleanse" itself most effectively.^{4, 5, 6}

But how does this famous cleansing take place? With water and lemon? That would be too easy!

The liver detoxifies in 3 phases:

• Phase 1 (biotransformation), which transforms waste to make it more soluble.
• Phase 2 (conjugation) further improves the solubility of the waste by combining it with another molecule, thus enabling its excretion.
• Phase 3 is simply the biliary outflow that enables waste solubilized during the first two phases to be eliminated via the stool (and kidneys)..^{4, 7}

The main role of bile is to facilitate the digestion of fats by emulsifying them. At the same time, it acts as an outlet for liver waste and also has laxative properties.^{3, 4, 7}

Like a bath, we always want to activate the phases in reverse; 3-2-1, to avoid overflow when the next phase isn't ready.

To access the 3 detoxification phases optimally, we need several nutrients, including: B vitamins, choline, magnesium, selenium, sulfur, zinc, an abundance of amino acids (the simplest part of protein), as well as a host of antioxidants.^{4, 7}

Fiber intake and a good balance of intestinal bacteria are also very important to prevent certain compounds from being reabsorbed by the intestines.^{4, 7}

Bitter and acidic flavors are very good for the liver and digestion in general. These flavors send messages to our digestive system to prepare for digestion, including bile flow.⁷

Yes, we're talking about lemon juice here, but we're also talking about cider vinegar apple cider vinegar. In soups, salads or simply in a little water. It can be used several times a day.⁴

Add to the list green apples, artichokes, dandelion, turmeric, radishes, arugula, endives, lettuces and greens, radicchio, citrus zest and more.^{4, 7}

The whole cabbage family is also a valuable liver ally, especially for phase 2.⁷

Our top picks for getting back into shape after the holidays

Bitter plant extracts

Some companies have made life easier for you by offering concentrated extracts of bitter plants: the’Swedish Elixir from Flora is a fine example.

I love these kinds of liquid formulas so we can taste the bitter flavor, as if we were eating it. Some formulas could be taken (in small doses) over the long term because, really, they're mostly food in liquid form.

Vegetables, protein sources and sprouts

We mustn't forget what is naturally available on our arid lands in winter. These include onions, potatoes, carrots, parsnips, turnips, beets, Jerusalem artichokes, celeriac and rutabaga. In terms of proteins, we can give preference to grass-fed meats, organic poultry, eggs and organically farmed fish.⁷

Sprouts are a quick and convenient way to vitalize our winter dishes and support digestion.⁷

You can make them yourself at home, which makes them very economical.

À La Boite à Grainsyou'll find germinators and grains for sprouting at home.

Detox cures

You might be tempted to take this a step further and do a little "detox cure". I don't really like the term, as it seems to imply that we can simply push on the liver to get the waste out. But if you've read the above correctly, it's vital to ensure "micronutrition" (vitamins, minerals and antioxidants) to optimize liver phases 1 -2 and 3, in the right order.

• Renew Life offers 2 interesting "turnkey" options. The first is the 7-day rapid cleansing cure This is ideal for people who find it difficult to take supplements for very long, or for first-time users. It combisoluble fibers, herbs, minerals and amino acids (the smallest part of protein). It is mainly concentrated in the liver, with elimination via the large intestine. Quite practical to use, it includes 2 jars of capsules and one jar of powder..⁸
• The second is called CleanseSmart takes place over a 30-day period: as with the first treatment, it provides strong support for the liver and colon, but promotes a deeper cleansing of the entire organism. It simply contains two 60-capsule jars, making it very easy to use..⁸
• Wild Rose Herbal D-Tox cure This popular 12-day cure is a combination of herbs designed by a master herbalist. It supports the assimilation and elimination pathways simultaneously. Its action is therefore targeted at the kidneys, liver, lymph and intestines. A special diet is recommended in the box with the 3 jars of capsules and the bottle of liquid plant extracts..⁹
• ViaZen Liver Detox and Liv Great Liver Formula from Healthology These are examples of gentler formulas that support the body's detoxification functions gradually over a longer period. They're an excellent option if you've never detoxified before.

If you are taking medication, it is essential to check with your pharmacist that the herbs contained in the supplements are not contraindicated in your situation.

There's so much more to say about the digestive system and the liver, but I'll let you digest all this information first! And let's not forget that the pleasure of eating well in a calm, stress-free environment is also the basis of good digestion.⁴

About the author

Marie-France Trudelle, Certified Naturopath

In-depth knowledge of :

• Nutrition and dietary supplements
• Stress management and sleep
• Physical activity and movement
• Massage therapy

References

1. Marie-Hélène Lessard, Natural Health Factor, IESN, 2014
2. Chaput Mario, Le sommeil tranquille, natural solutions to insomnia, les éditions Québec livre, 2013, 212 pages.
3. Marieb Elaine N. and Hoehn Katja, Human anatomy and physiology, Fourthèmes, éditions du renouveau pédagogique, 2010,
4. DrJockers.comHeal your liver now: The 7 day liver cleanse and gallbladder flush.
5. Dr. Jason Fung, The complete guide to fasting, Thierry Souccar Éditions, Vergère, 2012, 371 pages.
6. Manon Lessard, Phytotherapy, IESN, 2015
7. Marigil Pelletier, Nutrithérapie-Hépato-biliaire, IESN, 2014
8. https://www.renewlife.ca/fr/produit/
9. https://gardenoflifecanada.com/fr/pages/wild-rose