Written by Nadzeya Sankovich | Medically reviewed by Edibel Quintero, RD
The blues after the holidays, unlike clinical depression, last less than two weeks
Christmas is a time for celebration and joy, but it can also be a time for overindulgence in fatty foods and alcohol.
Along with the negative health effects of these habits, many people experience post-holiday blues. After the season’s excitement has passed, they feel depressed and exhausted.
If you want to truly enjoy the holidays while also taking care of your health, Health Reporter has some expert advice.
Together with Edibel Quintero, RD, we uncovered the best tips on how to navigate the season’s temptations of fatty foods and alcohol, as well as maintain your mental well-being.
Conquering Overeating
A recent survey found that 24% of Americans still carry the excess weight they gained at the end of last year. Additionally, over 60% of Americans gain weight during the holiday season.1
Overeating can cause excess weight and lead to other serious health problems such as sleep disorders, depression, gastrointestinal issues, and cardiovascular disorders.2
We all know it’s important to avoid overeating, but it can be challenging to resist the temptations of the holiday season. Here are some tips for preventing overindulgence:
#1 Don’t starve before the holiday
The first mistake that many people make is to go hungry before the holiday meal. If the regular regimen is violated, the body gets stressed and provokes overeating at the festive table.
#2 Start your meal with fresh vegetables
Vegetables will fill the stomach with water and fiber. Fiber promotes good digestion and gives a feeling of fullness.3
#3 Eat slowly
Slow food chewing helps to absorb the amount of food you need to saturate.4 Your body will receive a satiety signal in time, not when you overeat significantly. The time between the moment of saturation and the signal about it is 20 minutes.5
#4 Chew gum
At the feast, take breaks and chew gum – this way, you will occupy your mouth and restore the acid-base balance.
#5 Make limitations
Use smaller plates and serve food from the kitchen counter. This will make it harder for you to eat more than you need.
#6 Eat healthily and exercise after the holidays
When all the feasts are over, incorporate healthy foods into your diet and engage in physical exercise. It will support your body’s natural detoxification processes and help it recover from the effects of overindulging.
Healthy foods include salads, low-fat cheeses and curds, kefir, and light soups. Physical exercise can consist of yoga classes, dancing, or regular walks.
