Christmas: a tradition that can be a health challenge
“Christmas is synonymous with abundance. Celebrations usually revolve around the table, which means: copious meals, frequent toasts, long after-meal gatherings, endless digestions… but Christmas can also be synonymous with health.” Alba Andreu emphasizes the need to find a balance between enjoying the holidays and maintaining healthy habits.
As she explains, “studies have shown that between late November and early January, people can gain more than 50% of the weight they will gain throughout the entire year,” a fact that can impact metabolic and cardiovascular health. For this reason, the Clínic proposes a shift in perspective: not focusing solely on weight, but on maintaining muscle mass and an active lifestyle.
Recommendations to prevent holiday excesses
To reduce the impact of festive meals, the dietitian-nutritionist at the Clínic recommends:
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Avoid arriving at main meals very hungry: “Do not skip any meals” before or after the celebration.
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Serve moderate portions and eat slowly, chewing well.
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Include vegetables, greens, and seasonal fruit in starters or first courses, as they aid digestion.
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Prioritize fresh and light foods, such as salads with escarole, apple, walnuts, and a touch of mandarin, following the healthy plate model.
Foods to moderate during Christmas
Some foods are particularly problematic when consumed in excess. According to Alba Andreu, special attention should be paid to:
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Fatty meats and heavy preparations, such as cured meats, roasts, cannelloni, or traditional dishes like escudella i carn d’olla, as “a high fat content delays gastric emptying.”
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Typical Christmas sweets, such as nougat, marzipan, roscón de Reyes, or hot chocolate, because “they contain an excess of sugar, saturated fats, or trans fats.”
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Alcohol, which should always be consumed with discretion: “If alcohol is consumed, it should always be in moderation and reserved for special occasions.” In people with a medical indication to avoid it, consumption should be zero.
Common mistakes to avoid
During the holidays, it is common to fall into unhealthy habits that worsen digestion and overall well-being. The most frequent mistakes are:
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Eating too quickly and excessively, repeating out of inertia.
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Drinking alcohol continuously.
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Maintaining completely sedentary routines.
This combination of factors can lead to bloating, reflux, heaviness, heartburn, and other digestive discomforts.
Active leisure: movement is also part of the treatment
Physical activity is a key element in offsetting excesses. “It is very important to keep in mind that physical activity is a fundamental part of our treatment,” Andreu reminds us.
For this reason, it is recommended to opt for active leisure activities that do not revolve solely around sitting at the table, such as walks, excursions, visits to museums or exhibitions, dance contests, or family karaoke. In addition to encouraging movement, these activities help shorten overly long after-meal gatherings.
How to compensate for a one-off excess
If more food than usual has been eaten at a celebration, there is a solution. The key is to compensate in the following days with:
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Lighter meals rich in vegetables, fruit, and fish.
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Digestive vegetable soups or creams, such as leek, carrot, or pumpkin.
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Walks or gentle physical activity, which promote digestion and well-being.
Four key days to enjoy with balance
In closing, Alba Andreu reminds us that “the Christmas holiday celebrations take place on four days: Christmas Day, St. Stephen’s Day, New Year’s Eve, and Epiphany.” The remaining days offer an opportunity to return to routines and continue maintaining healthy habits and a healthy lifestyle.
