Tet (the Lunar New Year) is a time when meals become varied and different from everyday eating. The diet centers on dishes high in protein, fat, sugar and strong, spicy seasoning, with few green vegetables and little fruit, so the body has to take in a lot of foods that are somewhat “hard on” it. On top of that, daily routines get disrupted: people go to bed later after nights of fun with family, and a full day of rest is rare because everyone is busy visiting relatives or welcoming guests.
These factors affect the digestive system a great deal, especially for our parents and the older people in the family. When the digestive system no longer works as well as it does in younger people, digestive problems are even more likely to appear during and after the Tet holiday.
According to digestive health experts, eating too much can put heavy pressure on the stomach and lead to reflux. In addition, large amounts of food can slow digestion, causing problems such as bloating, indigestion, stomach pain and constipation.
So, to protect the health of our parents and the older people in the family, as well as our own, we need to pay close attention to what we eat over Tet. And if the digestive system of an older family member does get “overloaded” and runs into “trouble” for the reasons above, this article suggests a few ways you can help them get back into balance after Tet.
Eat enough green vegetables and fresh fruit
Green vegetables and fresh fruit play an important role in a healthy diet, providing many of the nutrients the body needs. Eating plenty of fresh vegetables and fruit can help improve health, strengthen the immune system and support the work of the digestive system. Keeping up a diet rich in green vegetables and fruit can also help control weight effectively.
The Vietnamese National Institute of Nutrition recommends that each person eat about 480 g to 560 g of vegetables and fruit a day (equal to 6 to 7 portions, each portion being 80 g of raw vegetables or fruit, not counting waste such as peel and seeds). Of this, vegetables should make up about 240 g to 320 g a day and ripe fruit about 240 g a day. This is an effective way to make sure you get enough nutrients and to help the body regain its balance after Tet. However, eating too many long-fibered greens (water spinach, mustard greens, lettuce, sweet potato leaves…) can cause constipation in older people, so eat only a moderate, suitable amount of vegetables.
Drink enough water every day: this helps prevent constipation.
Cut down on oily, greasy food
Dishes with a lot of oil and fat can cause a feeling of fullness and indigestion, leading to tiredness that drags on after the meal. So after Tet, older people should keep fatty foods to a minimum, such as foods fried many times and dishes cooked with a lot of oil.
Avoid food that has been kept in the fridge for a long time
Over Tet, many families buy and store large amounts of food. Although many people believe that keeping food in the fridge is safe, keep in mind that at fridge temperatures bacteria may become less active, but they are not killed.
Besides that, storing too much food in the fridge can lead to digestive upsets and food poisoning, especially when food kept in the fridge is taken out and reheated many times.
Eat food that is fully cooked and easy to digest
Uncooked dishes such as raw blood pudding (tiet canh), rare meat, cured pork dishes (nem chao, nem chua), raw salads (goi), raw oysters and raw salmon may tempt the taste buds, but they carry a hidden risk of food poisoning, digestive upsets or worm infection. Older people often like to save things, so if any of these dishes are left over, they may put them in the freezer and take them out to eat after Tet is over. So you need to keep an eye on this.
Cooking food thoroughly not only makes it easier to digest but also makes it safer to eat.
Limit stimulants over Tet
Overusing stimulants such as alcohol, beer, cigarettes, coffee, strong tea and fizzy soft drinks over Tet can bring back or worsen the symptoms of digestive conditions such as stomach ulcers, acid reflux (GERD) and irritable bowel syndrome.
So, to prevent digestive upsets, it is important to limit stimulants and use them only in reasonable amounts. In particular, people with irritable bowel syndrome should avoid fizzy drinks.
Bring your daily routine back on track
During the Tet holiday, daily habits and eating patterns often change. Staying up late, eating late at night and skipping breakfast can lead to digestive upsets. So when Tet is over, try to bring your daily routine and mealtimes back to normal, to help the body keep its internal clock and reduce the negative effects on the digestive system.
Support the digestive system with probiotics and traditional herbal medicine
Probiotics are beneficial bacteria that help balance the growth of bacteria in the gut. These beneficial bacteria are found in very familiar foods such as yogurt and sauerkraut (eat only a small amount of sauerkraut).
A healthy routine, with regular meals at regular times, wholesome food and just enough fiber, will help the body feel lighter, so that nutrients are absorbed effectively and in the right balance. Remember that health starts with a healthy lifestyle, especially with what you eat.
If the digestive problems of your parents or the older people in your family still do not improve, take them to a medical facility for a check-up so they can get suitable and effective treatment.
(Source: compiled)
