Enjoy the food, but never overindulge.
It’s Holiday Season again! From parties to get-togethers, family reunions, and corporate events, we have learned to enjoy this moment after the pandemic – despite the return of traffic congestion and the inevitable Christmas rush. The sociable human has found a way to return to its old ways, dancing through the extravagance and merrymaking with the hope of having something left over for the New Year.
Celebrations are not complete without food. But as in everything, one must practice moderation. There is a term coined by medical practitioners called Holiday Heart Syndrome. This refers to the arrhythmia experienced by those binging on alcohol during these times. The heart exhibits atrial fibrillation, an abnormal rhythm that can result in death. This can happen even in those individuals who have no history of heart disease.
Another dietary habit that we must observe is proper hydration. We forget that water is still the best fluid for keeping us hydrated. Sugary drinks may be more palatable, but these may overwork our vital organs such as the liver and kidneys particularly if we have diabetes or impaired glucose tolerance. Thirst may also be manifested as hunger, so being hydrated reduces our desire to eat.
Raw foods, while palatable for some, poses its dangers, particularly if its sources are unknown. Cooking reduces the possibility of food contamination, so if one prefers to eat uncooked food, it must be ensured that it is prepared well. In buffet tables, there is always the risk of spreading food-borne diseases particularly if food is not kept hot or cold. It would be an advantage to come early to the buffet table, when most diners have not yet partaken of the feast.
To create good balance in one’s meal, two to three servings of green leafy vegetables and fruits daily is a must. Fruits and vegetables are packed with essential nutrients, and have less calories. As in most cases, if one is not a vegetable eater, you could start small, with side salads added to at least one meal and go on from there. While high-protein foods increase satiety, the high fat content could possibly be a problem especially when it comes to cardiovascular risk.
Finally, make sure to go easy on refined sugars. Desserts are aplenty, and it is easy to gorge on these as they can increase meal satisfaction. However, the risk of obesity and Type 2 Diabetes lurks in the horizon. I never advise my patients against eating sweets – in fact, I am not one to restrict food groups altogether. What is more important is moderation, taking in small portions, and enjoying food.
It is not a good idea to spend time in an emergency room during the holidays. Not only is it potentially congested – the doctors manning the posts at this time are usually newbies as the experienced physicians are on vacation. So if you can avoid it, avoid the hospital at all costs.
Lifestyle diseases are preventable and modifiable.
Enjoy the holidays! And never forget the true reason for the season. Celebrate and share, for to truly eat live, and be merry, we must satisfy others, not just ourselves.
REFERENCES:
Tonelo D, Providência R, Gonçalves L. Holiday heart syndrome revisited after 34 years. Arq Bras Cardiol. 2013 Aug;101(2):183-9. doi: 10.5935/abc.20130153. PMID: 24030078; PMCID: PMC3998158.
Photo courtesy of Dr. Raymond Cruz