How to stay healthy for the New Year?

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For many people, New Year’s holidays are accompanied by unbridled fun and feasts. Holidays are associated with overeating, excess alcohol, lack of sleep, and, as a rule, these are all together.

Why are long New Year holidays dangerous?
Weight gain. The most harmless thing that a prolonged rest can end with is weight gain. Studies show that on average a person gains a little more than 2 – 3 kg in the period from mid-December (when corporate parties begin) to mid-January. One study of 26 healthy adults found that the average weight for a 15-day vacation after New Year increased by almost 4 kg. Another study found 38 participants gained 500% more weight in a week while resting compared to normal days.

The researchers conclude that holiday feasts are becoming a major factor in annual weight gain. Another study of 195 adults found that weight gain over a two-week vacation period was about half of their total annual weight gain.

Often we gain weight on holidays because there are extremely harmful foods on the tables at this time: spicy, fatty, salty or sweet. Few places on the New Year’s table will have a cabbage salad and an abundance of fish. Add in high-calorie alcohol too.

In addition, in December we are frantically running around the shops, doing holiday chores and there is almost no time left for sports. Even for highly motivated people who frequent the gym and keep track of calories, the New Year is often an overwhelming test of will.

 Stress is in second place after weight gain. We hurriedly submit annual reports, unsuccessfully try to find the right gifts, meet unloved relatives, don’t get enough sleep, and here they are – anxiety and excitement in full glory.

And if we add here more restrictions associated with the coronavirus, frustrated plans, fears for our health, we get stress.

Stress is known to be a risk factor for high blood pressure, cardiovascular disease, and cancer. Its connection with weight gain is less obvious, but it is! Research shows that under stress, some people gain weight while others lose weight. Overall, however, it has been shown that stress – both real and perceived, such as worrying about your holiday table not being perfect – is more likely to lead to weight gain.

Holiday stress can also affect the immune system. One meta-analysis of over 300 studies spanning 30 years found that chronic stress can lead to illness, including colds.

How to stay healthy during the holidays?
The good news is that eating nutrient-dense foods, timing your exercise, and getting quality sleep are habits that are good throughout the year, during the holidays can help you maintain a healthy weight, manage stress, and keep your immune system working. …

Delegate responsibilities
Torn between work, shopping for gifts, gala dinners, and a lot of household chores can be stressful. So stop!

And assign responsibilities. Let one of the family members buy gifts. The other is groceries. One cooks, the other sets the table and packs present. If guests are going to you, let them come early and also take part in the preparations for the New Year.

Do not deny yourself anything, but only one day
Nobody gains weight if they eat a hearty dinner on New Year’s Eve or at the Christmas table. But if you do not deny yourself anything for all 10 days of vacation, continue walking with unhealthy food and drinks with the motivation “eat it up, otherwise, it will be lost”, then you will gain weight. It’s easier to throw away the half-eaten Olivier than to lose the “stuck” pounds.

Allow yourself holiday feasts only on certain days. For example, December 31st and January 7th. Well, you can still for the old New Year. And on other days, stick to your daily diet. You will prevent waist problems, do not overload the liver, intestines and undermine your health.

Protect your immunity
New Year’s Eve stress, junk food, contacts with friends and loved ones who can be carriers of infections, changeable weather – all these factors lead to a decrease in immunity.
Therefore, try to reduce the number of contacts, especially with sick people, wear a mask, observe the daily routine, get enough sleep, be outdoors more, and dress for the weather.

Drink less
We all understand it’s hard to resist! But think about the consequences. We will not mention the hangover, everything is clear here, but alcohol is dangerous not only for this.

A drunk person ceases to control food consumption – he starts eating without measure and everything. And if there are also sugary drinks or cocktails on the table – it’s really bad.

Research shows that excessive alcohol consumption can negatively affect the immune system. So does the excess sugar, which makes these sugary alcoholic cocktails a double whammy to health.

Try mineral water or lime soda instead of another drink. After excessive drinking, you will sober up quickly, and you will heal your stomach, liver, heart and lose weight for a very long time.

Move more
On holidays, it is tempting to relax, lie on the couch in front of the TV. This is not really a vacation. The more you are at home, the more you eat and drink. It is fuel for your stress and fatigue.

Do not be lazy, arrange for yourself the right rest. Get exercise. Plan active outdoor activities – slide, ski, ice skate. Physical activity helps to increase levels of endorphins as well as wellness neurotransmitters such as serotonin. It’s the perfect holiday stress reliever!

Get enough sleep
Lack of sleep is known to cause stress. And stress prevents you from falling asleep in the evening, which leads to insomnia. Vicious circle. On weekdays, it is not always possible to get enough sleep and establish a regime, but long holidays are the time for this.

Create a sleep ritual: turn off the electronics an hour or two before lights out, take a walk, get some air, take a break from worrying thoughts, take a hot bath. If you repeat this pattern throughout the holidays, you will develop the right regimen.

Take vitamins
Even if you are trying to lead a healthy lifestyle, long vacations still knock you out of the usual rhythm of life.

To help the body adapt better to new conditions, take high-quality multivitamins (for men, women, and children) and fish oil. But remember that supplements are specifically designed to complement a healthy diet and keep the body in new conditions. In other words, it doesn’t give you permission to overeat every day.

How not ruin your stomach?
Don’t overeat. As a rule, on New Year’s Eve, our table is bursting with an abundance of products and we want to try everything: salads, sliced ​​meats, smoked meats, marinades, soups, main course dishes, dessert, fruits, etc. The main thing is not to try to eat everything at once – this is a big burden for the digestive organs. It is better these days to adhere to the principle of a full three meals a day without snacks or frequent fractional, but evenly divided throughout the day. This will prevent you from overeating.

Do not overuse junk food. Particularly careful attention should be paid to the choice of products for those people who suffer from diseases of the gastrointestinal tract. Often, it is after the New Year’s holidays that chronic diseases become aggravated: gastritis, peptic ulcer, cholecystitis, pancreatitis, and colitis. This is facilitated by the use of fatty, spicy, sour dishes, smoked meats, marinades. If you feel heaviness after eating, then you need to use enzyme preparations, thereby unloading the digestive system.

Drink mineral water. For a normal functioning of the digestive tract, you can drink mineral water. It can be table water of weak carbonation or still water. Do not get carried away with packaged juices and sugary carbonated drinks.

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