Diet – Get your groove back
The time to OVERINDULGE on food and drinks is over. You can RECLAIM YOUR HEALTHY LIFESTYLE again with these tips.
If research is correct, then the recent flurry of holiday parties, snacking and lazing in front of the TV til late, has left you feeling sluggish and slightly wider on the waist. The South African National Health and Nutrition Examination Survey has found that our sugar intake reaches up to 17 teaspoons on ordinary days, but soars in December. So, going back to normal mode can be daunting, especially if you’ve picked up a few kilos. We speak to experts to help us get back into shape.
If research is correct, then the recent flurry of holiday parties, snacking and lazing in front of the TV til late, has left you feeling sluggish and slightly wider on the waist. The South African National Health and Nutrition Examination Survey has found that our sugar intake reaches up to 17 teaspoons on ordinary days, but soars in December. So, going back to normal mode can be daunting, especially if you’ve picked up a few kilos. We speak to experts to help us get back into shape.
STOP OVEREATING
Roast potatoes and turkey followed by decadent desserts and downed with fruity punches can be excessive. Studies show the average festive
intake comes in at around 6 000 calories, three times the recommended number for an average woman. Another study estimates 25% of people eat twice as much during the holidays compared to other times.
“Overindulging has an enormous effect on mental wellbeing,” says clinical nutritionist Suzie Sawyer. “Blood sugar imbalances caused by sugary foods can result in mood swings, while eating too much of certain food groups can lead to intolerance and alter even your brain chemistry.”
Sawyer says food such as white kidney beans help metabolise extra carbs and reduce body weight. Taken three times daily with main meals, they can slow down the impact of rich foods and lower their glycaemic index. She also suggests African mano supplements to help curb sugar cravings, but these should be used together with a well-managed eating plan. “Ensure you have at least five portions of fruit and veg a day, watch your portion control and reduce your calorie intake to 1 500, ” she advises.
AVOID THE BINGE BOOZE
South Africans are among the world’s biggest drinkers, according to the Department of Health, with one in four adults classified as heavy drinkers. Alcohol is hard to avoid over the festive period and consumption tends to be a lot higher. “We end up drinking more alcohol than we’d planned and even though this may only be for a short period, it can still leave you feeling sluggish and bloated,” says Sawyer.
Alcohol is also a depressant, so it stands to reason that those ‘January blues’ may be caused by more than just your empty bank account. In addition to increasing body weight, alcohol also dehydrates the body and gives your skin and hair a dull and dry appearance. Toxins in alcohol cause inflammation, which is at the root of every major degenerative disease. “Additionally, the sugar in alcohol affects the metabolism of essential omegas (which keep inflammation at bay), exacerbating dehydration and leading to other inflammatory problems, such as a headache,” says Sawyer.
It sounds scary, but there are ways to counteract the effects of alcohol. “Drink at least two litres of water daily to fight dehydration and flush your liver and digestive system. Make a juice of beetroot (for liver detox), apple (for flavour and antioxidants), ginger (for anti-inflammatory and digestive support) and carrots (for vitamin C and other antioxidants) and drink it several times a week, and eat foods like grapefruit, beetroot, leafy vegetables and lemons to support your liver.”
GET MORE SLEEP
Sleep is often neglected to make room for all the festivities. Not only will 45% of us lose 21 hours sleep over the holidays, but four out of 10 adults wake an hour earlier, according to a study by Travelodge. “Sleep is vital for good physical, mental and emotional health and just one hour less sleep a night can effect the way you feel,” says Dr Neil Stanley, a sleep expert.
“Over the short term,” says Stanley, “poor sleep will weaken your immune system and make you more susceptible to illness, affect your physical and cognitive performance and make you more argumentative.” He says that it’s not ideal to run a sleep ‘debt’ in the week and pay it back by a couple of long lie-ins at the weekend. The body wants regularity, and one of the most effective ways of improving sleep is to fix your wake-up time, regardless of when you might fall asleep – it’ll probably take you four to five days to get back to normal. Use 20-minute power naps and go for a power walk or light jog if you’re feeling run down. Your best bet for getting some decent shut eye?
“It’s all about the environment,” says Stanley. “You need a comfortable bed and good pillows. Get rid of sources of light, keep your bedroom cool and wind down 45 minutes before bed without any technology.” While you should eliminate sources of light in your bedroom, make sure you’re exposed to daylight during the day to help maintain a healthy sleep-wake cycle.
GO BACK TO THE GYM
Poor gym attendance over the holidays often makes it harder to get back into the swing of things in the New Year. Over 45% of people don’t exercise over the festive season, according to the Aviva Health Insurance study. Unlike an increase in alcohol and unhealthier foods, being more lax with your workouts over Christmas isn’t going to have too much of an impact.
“Taking a few days off, or even a week, here and there isn’t going to have much of an effect on your overall cardiovascular and physical fitness,” explains personal trainer and nutritionist Rebecca Fredericks, adding that a rest from exercise is crucial to ensure you don’t injure yourself, over train or become bored. “I recommend clients take off one week for every eight. Your body has muscle memory, so as soon as you start training again, you can get back to normal fairly quickly,” explains Fredericks.
She urges you be gentle with yourself when you return to your routine, as you don’t want to risk injury. “And remember, the goal isn’t to get back to pre-break fitness levels, it’s to progress and fitter.” If you don’t fancy anything strenuous, Fredericks recommends yoga, Pilates, walking or swimming and to pick up your normal routine when you’re ready.
“Psychologically, it’s really important to exercise when you want, otherwise it becomes a chore. Don’t leave it too long or it’ll get harder to get back in a routine,” she concludes. Have a happy, healthy new year!