By Nina Cornejo, board-certified Ayurvedic Practitioner

Part One: Dietary Supportive Habits

Overeating can be expected during the holidays. However, seasonal splurges can become burdensome on our bodies when we struggle to control overeating in our daily lives. It starts with a craving or desire—something within that is unsatisfied or seeking grounding and comfort. If we have this underlying sensation (whether conscious or not), when we intake the sensory perceptions of food, the mind registers the sights and smells as a tonic to its discomfort. It remembers the flood of happy chemicals triggered by eating the seen food, and the craving bell is rung. 1

This is the addictive pattern we all have. It manifests itself in different ways and can even be inconsistent. No one is above or removed from having addictive potential, just as we all experience anger and sadness to varying degrees. It is a part of human nature and our evolution. 2 Bringing more awareness to our behavioral patterns and identifying when we eat for emotional reasons will shift our actions over time.

To help counteract cravings for easy-to-grab processed foods, simply reading the ingredients (and realizing you can hardly pronounce any) goes a long way in reducing the power of these addictive foods. Over time, this has a hefty impact on our decisions. You might find the words "contains bioengineered food ingredient(s)" or "Red 40" on the back of the package helps to curb a candy craving.

The Sattvic Diet: Cultivating Balance

In Ayurveda and Yoga, the key goal is orienting the mind towards its Sattvic nature. The true and natural state of the mind is Sattva—a state of serenity, equanimity, and clarity. From this place, we make wiser choices in our daily lives. Sattva is one of the three universal primary gunas (qualities). Sattva is balanced energy, sitting between Rajas (active energy) and Tamas (inertia energy).

During holiday celebrations, we enthusiastically eat heavy and incompatible foods that make us want to sleep right after. These Tamasic foods (such as meats, cheeses, and fried foods) increase the energy of Tamas within us. When we eat whole foods of the Earth, we feel energized. We feel full without heaviness, and our minds stay alert and clear.

If we anticipate overindulging in Tamasic energy, we can prepare by focusing on nutrient-dense Sattvic foods before and after festive meals.

• Sattvic foods include fruits, vegetables, whole grains, nuts and seeds, and quality dairy in lesser amounts.
• While the Sattvic diet is vegetarian, you can still maintain dominance in natural foods, limit meat consumption, and choose ethical and quality animal products.

The Role of Intermittent Fasting

A classic practice in Ayurvedic and Yogic science is intermittent fasting, which has gained popularity in recent years. Fasting allows the body time to digest and strengthens Agni (digestive fire). Think of it as finishing cooking on a grill and letting the fire burn off the remains. While fasting, the body handles repair, waste management, and cellular regeneration.

Fasting also lowers insulin resistance, improving how the body receives insulin and reducing the build-up of glucose in the blood. 3 With pies and dense foods surrounding us, practicing intermittent fasting before and after festive meals can be immensely supportive.

Part Two: Physical Supportive Habits

The Power of Walking

Considered one of the best exercises in Ayurveda, walking significantly supports our digestive system. It helps prevent us from being overcome by Tamasic heaviness and mental fog caused by difficult-to-digest foods. Walking has numerous benefits:

• Decreases glucose levels after eating.
• Increases circulation.
• Stimulates movement in the stomach and intestines.
• Improves brain functioning. 4 5

Gentle Yoga for Digestive Support

Gentle yoga postures can enhance digestion by stimulating movement in the organs and activating the parasympathetic nervous system, responsible for rest and digestion. Effective postures include:

• Malasana (Yogic Squat): Learn here
• Ardha Matsyendrasana (Half Lord of the Fishes Pose): Learn here
• Navasana (Boat Pose): Learn here
• Dhanurasana (Bow Pose): Learn here
• Marjaryasana and Bitilasana (Cat and Cow): Learn here

These postures compress and activate the abdominal muscles, helping the digestive system function more efficiently.

Sitting Cross-Legged While Eating

In Ayurveda, how you eat is just as important as what you eat. Sitting cross-legged while eating is a premier way to support digestion. This position:

• Increases blood circulation in the abdomen.
• Activates the parasympathetic nervous system.
• Facilitates better posture and slower, mindful eating.

By sitting in Sukhasana (Easy Pose), we become calmer, more embodied, and better able to listen to our body’s signals of fullness. 6 7

The Takeaway

By practicing healthier habits and cultivating calmness we can bring more quality and enjoyment to the often challenging holiday season. Overall, we show ourselves the values of our health and well-being when we prioritize self-care practices and healthy habits. We give ourselves love by offering ourselves grace and compassion when we detour. Even if setbacks occur (and don't count how many), this focus on our well-being remains. 

When we are good to ourselves, we can better enjoy life.