Christmas is a very special time since they are days of reunions and celebrations. These are dates when we meet with our families and loved ones to enjoy their company.
In general, these meetings consist of copious meals and long after-dinner meals in which sweets and alcoholic beverages abound. These are also dates when we change our sleep and physical activity routines.
The problem is not so much thatNot only do we overdo it at a specific moment, but every day they end up becoming aftershocks, which can lead to health problems.
Although it may seem complicated to avoid excesses and maintain healthy habits during these days, It is possible to enjoy the holidays without losing sight of our health and well-being.
Here are some tips that may help you:
- Come in moderation. Enjoy the food, but without excesses.
- Introduce greens and vegetables to menus. You can use them to make appetizers or as an accompaniment to other dishes.
- Opt for lower calorie menus such as baked, steamed or grilled preparations.
- Reduce the presence of saturated fats. Preferably choose lean meats such as chicken, rabbit or oily fish.
- We make desserts based on fresh fruit and dairy products such as natural yogurt and fresh cheese.
- Hydrate yourself properly. Better water or cold infusions, such as water with lemon or mint, than soft drinks.
- Avoid or moderate alcohol consumption. You can opt for non-alcoholic drinks.
- There are no abuses of salt. You can use spices or aromatic herbs so as not to restore the flavor of the food.
- Chew well and slowly so that the feeling of satiety is more noticeable.
- Christmas doesn’t start early, nor do the alarms ring more than usual. During these days, alternate lighter meals to compensate for heavy meals.
We cannot forget on these dates of the physical activity. The festive atmosphere of Christmas leads us to relax regarding physical activity routines. However, staying active during this time, when we eat more than normal, is important to maintain balance between caloric intake and consumption.
According to WHO recommendations, adults should ideally practice at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week (including people living with chronic conditions or disabilities). In the case of children and adolescents, an average of 60 minutes a day is recommended. However, if you find it difficult to follow these recommendations, we suggest other activities that you can do, since any type of exercise and of any duration counts for Improve our health and well-being, although the more the better:
- Take the stairs instead of the elevator.
- Get around on foot whenever possible. Take advantage of going out to do the shopping or when going to another person’s house or meeting place.
- At home, share daily tasks instead of sitting still.
- Practice active games with the family.
- Dance and move as much as you can.
The practice of physical activity also encourages and facilitates social relationships, promotes falling asleep and reduces anxiety.
Sources and resources of interest:
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