From Thanksgiving to New Year's, the festive season is full of celebrations, travel and rich food. It is also when many people feel tired, bloated and run down. With a few smart choices, you can enjoy every gathering and still feel your best.

Why the holidays drain your energy

Large, heavy meals take a lot of work to digest, which can leave you sluggish. Sugary treats cause quick energy spikes followed by crashes. Late nights, alcohol and busy schedules add up, and digestive discomfort such as heartburn or bloating can make it harder to rest.

Eight ways to stay energized

• Don’t skip meals: arriving at a party starving often leads to overeating. Have a light, balanced snack beforehand.
• Build a balanced plate: fill half your plate with vegetables, add lean protein, and enjoy smaller portions of rich dishes and desserts.
• Eat slowly: it takes about 20 minutes for your brain to register fullness. Slowing down helps prevent that heavy, overstuffed feeling.
• Drink water: alternate holiday drinks with water to stay hydrated and support digestion.
• Go easy on alcohol: it disrupts sleep, can trigger heartburn and leaves you tired the next day.
• Take a walk after meals: a 10 to 15 minute stroll helps digestion and steadies blood sugar.
• Protect your sleep: keep a regular bedtime as much as possible, even during travel.
• Avoid lying down after eating: wait at least two to three hours to reduce reflux.

Listen to your body

Occasional indigestion after a big meal is common. But frequent heartburn, ongoing bloating, changes in bowel habits or abdominal pain should not be ignored, during the holidays or any time of year.

The team at Sigis Carbondale is here to help you feel well all season. Dr. Zahoor Makhdoom offers expert GI care for patients across Southern Illinois. Call 618-549-8006 to book an appointment.

Wishing you a healthy, happy and energetic holiday season!