Christmas is synonymous with family, happiness and holidays, but also with the cold, meetings and business meetings, with friends or family, where excesses abound, especially alcohol and food, not healthy food. That’s why we usually gain a few extra pounds around this time and many people wonder how we can beat those extra grams on our scales.
“Wanting to be together with loved ones will make this Christmas a great date to celebrate. Lunches and dinners are the central axis around which these celebrations revolve. However, this does not mean that everything is allowed on these special days. It is about keeping in mind that we can have fun without committing excesses”, warns Dr. Javier Irazusta, interventional cardiologist and coordinator of the cardiology service at Policlínica Gipuzkoa in San Sebastian.
Thus, he emphasizes, the idea that he likes to pass on to his patients in these consultations is that the secret to good cardiovascular health is to be strict with your diet, in addition to exercising 350 days a year, to enjoy the other 15. No regrets .. Days This expert guarantees: “You’ll never have to go to extremes!”
It’s Always the Right Time to Start Exercising
In fact, this cardiologist stresses that it’s never too late to start exercising, and Christmas can be a good time: “For those who don’t exercise regularly, it’s always a good time to start exercising, even at Christmas. be prudent and realistic.”
In his opinion, it is not necessary to set “very ambitious” goals, as these can lead to failure. On the contrary, he recommends group plans such as trekking and hiking.
“It’s a good way to spend time with the family and create new habits to repeat on each birthday. Walk 40 to 60 minutes, at a brisk pace, five or six days a week. It’s a good idea to avoid getting tired for two or three hours to run if we are not used to it.” A day of ‘crushing ourselves’ with exercise does not make up for the excesses of Christmas”, warns this specialist from Quironsalud.
As for people who receive regular training, Dr. Irazosta points out that the ideal thing is to maintain their habits and exercise load during the holidays.
“Those who are engaged in outdoor sports should not forget to gently warm up for 10-15 minutes, as the muscles and cardiovascular system need to be warmed up. “Great for insensitive water that leads to dehydration,” says Dr. Mistakes.
Watch Out for Appetizers These Days
Another point to pay attention to these days are snacks and small celebrations with friends or at work. The coordinator of the Gipuzkoa Clinic’s cardiology services highlights in this sense that the diet can be started during the holidays and that we don’t have to wait for these very important days of the year to end to take care of ourselves.
It is believed that, by skipping one of the main meals of the day, we will compensate for the excesses of the following meals”, but it is important to remind people who are not used to intermittent fasting to try to avoid prolonged fasting. Skipping meals like breakfast will only make us hungrier for the main meal, and he attacks the very hungry appetizers.
The cardiologist points out that sausages, cheeses and fried foods in appetizers are a source of saturated fat which, in large quantities, harms cardiovascular health. It is better not to resort to them.
Good for Soups, Salads and Fish!
On the other hand, fish soups or salads, along with seasonal vegetables such as artichokes, help to balance the caloric overload of large menus. “Roasted fish and lean meats must be present in the main dishes”, highlights the expert.
Finally, remember that you should avoid large trays with lots of nougat and shortbread, as it is difficult to control the amount we eat during long meals after dinner. Patients with heart disease or essential hypertension should be especially careful, as these diets can lead to stress compensation. We have to adapt the menu for them, because a low-salt meal doesn’t hurt anyone”, adds Dr. Irazosta.
We Must not Lose Sleep
Likewise, this specialist from the Gipuzkoa Clinic emphasizes that we should not ignore our sleep these days, we should be aware that sleep does not recover and not everyone should sleep at the same time.
It is recommended to sleep between 7 and 9 hours a day. Melatonin is a hormone produced by the body that regulates sleep-wake cycles. This hormone decreases with age. The most important thing is to maintain proper sleeping habits while on vacation. You have to avoid waking up much later than you used to because that will also delay your bedtime at night,” he says.
In conclusion, this expert claims that he can enjoy his meals, but avoid absolute lack of control, and insists that fasting is not a recommended measure to compensate for excesses and that menus should be planned alternating with dishes rich in vegetables. “Perhaps being a little careful with the aperitif and after dinner is the most effective trick,” he estimates.
