Dr. C. V. Alert MB BS, DM. FCCFP.
Family Physician.
The festive season is upon us, bringing celebrations and indulgence for many of us (whether we have been naughty or nice in 2024). Too many of us eat more and drink more alcohol than we should. It’s the little extras at Christmas that can result in a weight gain that may be hard to shift in the New Year. Many of our chronic non-communicable diseases (NCDs) are triggered by overweight and obesity, so overindulgence can and does have a negative effect on health. Obesity leads to hypertension, diabetes, high cholesterol and many cancers. In turn these lead to hospital admissions and your own invitation to the local cemetery.
Most of our non-hungry eating occurs during social occasions, as a response to our emotions (when we are sad, bored, lonely, happy) or just because the food is there. The holiday season is the perfect time to recognize these triggers and try to substitute other activities instead of overindulging. You could call friends/family, do some of that Christmas preparation, read a book or clean up around the house. Better yet, have a drink of water – 80 per cent of the time we might feel hungry, we are often thirsty.
Many persons think that indulging in food and drinks during the Christmas and New Year season may not seem like much of a big deal as they only come once a year. However, one should still practise the principles of healthier eating to reduce the risk of unwanted weight gain.
Some tips to help you stay in shape during this festive season.
In planning for parties and family gatherings. Fill up beforehand. If you are concerned about your weight, and/or if you already have an NCD, avoid going to a party on an empty stomach. Before leaving home, eat a high-fibre snack such as a fruit or a few pieces of crackers to help curb your appetite, and prevent over-eating.
Conversely, skipping meals makes you more likely to binge; eating far beyond comfortable fullness next time food is available. Stick to your regular meals leading up to any holiday gathering. Start every day right by eating a healthy breakfast: this reduces the chance that you would over-indulge later in the day. And make sure you drink adequate amounts of water during each day.
Eat slowly:. The brain takes about 20 minutes to register fullness. Therefore, enjoy your meals by savouring the flavour of each bite.
Remember fruits and vegetables. Most fruit and vegetables are high in fibre, vitamins and minerals. Start your meals with a generous helping of fresh salad, but avoid creamy dressings. Choose fresh fruit for dessert.
Go easy on fat. Over consumption of fat may lead to rapid weight gain. Limit your consumption of food with cheese as part of the main ingredients (e.g. macaroni [pie, pizza), fried foods (e.g. fried chicken, fish) as well as poultry skin and visible fat on meat (pork crackling).
Control your serving size. It is said that many of us ‘eat like we were born hungry’. Focus on the quality and not the quantity of food. You need not deprive yourself of your favourite food. Eat small amounts of it and avoid going for seconds. Go easy on desserts. Studies show that the greater the choice of food on offer, the more calories we tend to ‘lick down’. Rather than trying a little (or a lot) of everything at a buffet, stick to a few smart choices – selecting the healthier items first.
Limit your alcohol and sugar- sweetened beverage intake. Limit your intake of alcohol and sugar sweetened beverages: these liquids can contribute to weight gain (apart for the intoxication concerns). Use a small(er) glass. Request plain water, sparkling mineral water, or sugar-free soft drinks. Beware of large quantities of juices that claim to be unsweetened and festival favorites like sorrel and ginger beer.
.
For house parties, you can choose to bring along reduced sugar/sugar-free beverages and share. ’Drink responsibility’ does not mean ‘don’t spill one drop’. Drink slowly. Make a glass of wine or a beer last longer to avoid frequent refills. You can alternate your alcoholic drink with glasses of water. Remember punch-de-crème is not .spicy egg-nog, and it is not a ‘health drink’. Alternatively, give a firm reason for avoiding alcohol (e.g. early morning appointment). Offer to be the designated driver so you will be obliged to limit/avoid alcohol.
Give yourself permission to eat all foods. When you restrict certain foods, you often want them more. You feel deprived of them and when you do eat them, you feel guilty (probably after you have eaten other healthier options that you didn’t really want). This does not mean you have to eat any and everything that is offered, or all of it; it gives the freedom of choice. Start with a small serving of the foods you may usually avoid – you will probably feel empowered.
Concentrate on the food when you are eating. Eat slowly and thoughtfully, and enjoy. Take away distractions, sit down (if you can), eat dinner at the table, turn off the TV, put down the book, turn off your phone and savor your food – actually tasting it. Experience the texture. This may be tricky at stand-up functions, but perhaps talk about the food in your conversations to increase your awareness of it.
Don’t eat just to get a ‘belly full’.Skipping meals before or after a function also leads to hunger and subsequent overeating. Many of us eat by the clock, and have learnt to eat everything on our plate. Do not become too eager at a buffet or try to please the hosts who have offered up a magnificent spread. When you tune into your body’s hunger signals, it becomes easier to choose the foods you want to eat, in smaller portions or say, “I am not hungry right now but maybe later”.
Special warning. Scientists have found that individuals who eat more ultra-processed foods (UPFs) – such as packaged snacks, fizzy drinks, reconstituted meat products (e.g. sausages, luncheon meat, corned beef), and instant noodles – show signs of accelerated aging compared to those who consume fewer of these heavily manufactured food items. UPFs are typically high in additives, artificial colors, sweeteners, and preservatives that you wouldn’t normally find in your home kitchen. Besides being nutritionally inadequate, being rich in sugars, salt and saturated or trans fats, these foods undergo intense industrial processing that actually alters their food matrix, with the consequent loss of nutrients and fiber. Consuming UPFs may be linked to diseases issues such as heart disease, cancer, and diabetes. However, experts indicate that a total eviction of UPFs from one’s diet isn’t necessary; rather, they suggest reducing intake and choosing healthier options where possible.
Keep moving. Remember the resolution you made on New Year’s Day many months ago: you will try to exercise more this year. (This also applies to the festive season this year). Important throughout all the festivals of food is to try to keep up exercise. At company or family gatherings, consider party games, like musical chairs or charades, to keep people moving.
Get back to your exercise plan, whether it is early morning walking, going to the gym, doing line dancing: whatever type of exercise you enjoy, you must keep it up during this festive season. Getting plenty of sleep and exercise helps keep you sharp and able to get the most from life at this busy but festive time of year.
The recommendation for exercise by the American Association of Sports Medicine (and other international bodies) is that adults should strive for 150 minutes per week of moderate intensity aerobic activity for general health maintenance. This works out to be a minimum of 30 minutes a day for five days each week.
In conclusion. While the festival season does not usually conjure up visions of healthy living, unfortunately experience tells us that the excesses in eating and drinking puts many persons on a pathway to both short and long term health problems. By carefully planning your activities during the season and not merely waiting for New Year’s Day to make a new set of resolutions, this festive season can be both happy and healthy. But be moderate.