It’s Christmas again ! you want to enjoy yourself, family and holidays. There are no limits in this season especially during daily habits. People tend to over-eat unhealthy foods, drinking excessive alcohol, shortening physical activities and shuffling their daily schedules. According to the Australian Institute of Health and Welfare (AIHW), diet-associated health conditions are amidst the leading causes of disability and public health problems. Following a healthy diet program helps to improve and manage unhealthy conditions like diabetes, high cholesterol/triglycerides levels, overweight and obesity. As well boosts the activity of immune system to fight against foreign invaders like bacteria, viruses and fungi. Healthy food includes fruit, vegetables, fat-free meals, proteins and others. Basing in the statistics of the National Health Survey (NHS 2020-2021), 91% and 55% of adults didn’t take the recommended amount of vegetables and fruits respectively. Also, 9% of adults consume sugar-sweetened drinks in their daily habits (these drinks are related for gaining weights and developing diabetes especially in people with previous family history).

Tips for healthier Christmas

1. Keep your food habits balanced: Choose the healthiest meal options by avoiding pastry, processed and fatty meats (burger, sausages), fried foods (French fires, crispy chicken), heavy cheeses (heavy cheese, cheddar) and sauces (heavy cream, mayonnaise). These could be substituted by various options like fish, turkey, chicken, fruit-based desserts also add vegetables to your food. Daily planning your meals is an ideal option to keep your digestive system healthy, by having three regular, lighter and smaller portions of meals per day, and adding two snacks in between (fruits, veggies, light yogurt). This will control appetite and avoid hunger.
2. Eat more fiber sources:  Dietary fibers keep your digestive system healthy by decreasing constipation and helping digestion. Studies suggest that fiber intake is linked with lowering the risk of getting heart diseases, diabetes and bowel cancer. Christmas food may contain high levels of sugar and low levels of fibers. The best way to compensate this deficiency is to include lots of fiber-containing foods such as vegetables, fruits, oats, quinoa, rice, and beans.
3. Stay hydrated: Dehydrationcauses various health problems, like renal stones, mood change, constipation and overheat of human body, especially in summer. Getting enough quantity of water (2-3 Liters per day), is crucial for your health. It prevents infections, controls body temperature, maintains buccal and body health.
4. Responsible drinking: Alcohol is traditional in Christmas season. Alcohol can lead for gaining weight, decreasing the burning of fats, high blood pressure, high triglycerides, heart and liver diseases. Have a snack and drink water before starting especially in hot weathers. Don’t drink while pregnant. Don’t drink and drive!
5. Manage your day: Holidays are often busy with greetings and activities. Plan a daily schedule and what you eat. Wake up at morning, make physical activities, cycling or running around your house and sleep well 7-8 hours at night. Exercises and night sleep have excellent benefits for maintaining physical and mental health, also reduce stress and improve your mood.
6. Monitor your Body Mass Index (BMI): A standard numeric value calculated by following the formula: weight (Kg) divided by the square of height (meters). BMI classifies human body in four categories: underweight (less than 18.5 kg/m²), normal weight (between 18.5 and 25 kg/m²), overweight (between 25 and 30 kg/m²) and obese (30 kg/m² more).  Obesity is a major risk factor associated with higher rates of health problems, especially diabetes, high blood pressure,  back pain and others. Monitoring the BMI is a good option to check for weight categories, but does not reflect the body health, because it doesn’t take into account muscle mass, bone density and body composition.
7. Control your diseases: check your health for hidden diseases, especially diabetes and hyperlipidemia, control your blood composition and visit your clinician.

Stay Safe!

Wishing you a Merry Christmas and all the best for the upcoming year !