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The holiday table is a challenge for every stomach. Overeating combined with alcoholic and other beverages during festive nights can burden the digestive system for days. Until New Year's, when we feast again. Then come Epiphany, St. John's Day, St. Anthony’s Day…
Of course, the best advice from specialists is not to overindulge in food. But since this is often an impossible task during celebrations, probiotics come to the rescue. These natural helpers support the stomach in maintaining optimal health, helping it handle all the surprises we throw at it—not just this year but in the next one as well.
HOW DOES THE STOMACH WORK?
The stomach is a muscular sac with the unique ability to expand up to four times its original size. When empty, it is no bigger than a fist, but when full, it can hold more than a kilogram of food. However, its structure and properties are strictly individual and depend on genetics, age, sex, and body constitution. The elasticity of the muscles is also important.
Of course, it is not advisable to stuff yourself to the limit just to test your stomach’s capacity. It is enough to know that any portion over 500 grams hinders digestion and leads to subsequent problems for the body. Few people measure their food at home, and visual estimation does not always match the actual weight on the plate. That’s why nature has gifted us with a perfect warning system that informs us when our body needs food and when it doesn’t.
Hunger and satiety signals are managed by a complex combination of hormones, the most important of which are ghrelin and leptin. They are produced in the stomach and fat cells in response to the presence or absence of food in the digestive system. Ghrelin levels are high when we are hungry, and its function is to increase our appetite so that we start eating. As soon as the process begins, ghrelin levels gradually decrease. Then leptin is activated, whose task is to reduce appetite and signal the brain when to stop eating.
WHAT HAPPENS WHEN WE OVEREAT?
The problem is that the body has no signal for overeating. If we ignore the feeling of satiety and continue to eat, there is no hormone left to tell us to stop. The only guidance comes from the heaviness in the stomach and the physiological reactions caused by overeating—gas, heartburn, acid reflux, vomiting, and more.
Another peculiarity of this "signaling system" is that transmitting information from the stomach to the brain takes time. Specialists claim that each hormone takes at least 15-20 minutes to activate, which is why they recommend eating slowly and chewing each bite thoroughly.
Food that cannot be broken down by stomach acids is difficult to digest in the small intestine, where essential nutrients are extracted for the body. When this process is hindered, nutrients are poorly absorbed into the bloodstream or not absorbed at all. Ultimately, the large intestine also struggles with excessive food intake, as its role is to eliminate all unnecessary substances from the body. Undigested food remnants can lead to ulcers, gastritis, colitis, and other digestive issues.
Chronic overeating should not be underestimated, as it is classified as an eating disorder in the international classification of diseases. It also leads to psychological and physiological problems, increasing the risk of cardiovascular diseases, type 2 diabetes, obesity, and gastroesophageal reflux.
HOW DO PROBIOTICS HELP?
Probiotics are beneficial bacteria whose goal is to "infect" the stomach and intestines with good microorganisms. They are divided into three main groups—lactobacilli, lactic acid cocci, and bifidobacteria. Normally, they are a natural part of the stomach's microflora, forming "colonies" that produce vital enzymes and cellular bio-products.
Although probiotics could reproduce, excessive exposure to harmful external factors can cause them to die. Unhealthy food and drinks, polluted air, antibiotics, and even daily stress can all negatively impact these good bacteria.
The good news is that we can easily replenish them through the variety of dietary supplements available in pharmacies. Their most valuable function is balancing intestinal flora and normalizing stomach acidity (pH), allowing for quicker and easier nutrient absorption—even during larger meals. They also enhance stomach resilience and keep the function of the entire gastrointestinal tract. Probiotics protect the liver from overload, especially during holidays, and effectively combat bad cholesterol. Moreover, they suppress putrefactive processes in the stomach and intestines, reduce bile production, and essentially prevent the body from becoming intoxicated.
While performing their beneficial activities, probiotics also supply the body with essential vitamins, microelements, organic acids, and amino acids from their metabolism. These play a crucial role in restoring vital enzyme systems in the body. For example, they support the synthesis of hormones such as insulin and L-thyroxine, which are essential for metabolism, weight regulation, and overall nutrition.
Of course, we cannot rely solely on healthy bacteria to save us from overeating during the holidays. Experts recommend consuming food in moderation and being mindful of portion sizes. Probiotics help, but only those who care for their bodies will truly receive help from them.
Wishing you wonderful and delicious holidays from the entire team at "Health Portal"!
