LET’S CELEBRATE THE HOLIDAYS IN A HEALTHY MANNER

By Jack Etzel

Here comes Christmas, Kwanzaa, Chanukah, New Years Eve and if you’re Swedish, even St. Lucia Day. As part of tradition, each of these holidays has rich food on the table, and it’s easy to overindulge. But overeating isn’t the only road in December.
Christine Mackey, MD, is a board-certified physician practicing General Internal Medicine at Allegheny General Hospital. She is also an assistant professor of medicine at Drexel University College of Medicine. She attended Dartmouth Medical School and did her residency training at Harvard’s Brigham and Women’s Hospital.

North Hills Monthly Magazine: Doctor Mackey, it seems that many people gain weight in December, and then make a New Year’s resolution to diet. Why doesn’t that work?

Dr. Christine Mackey: Most weight loss regimens recommend an average weight loss goal of one pound per week. That being said, gaining just five pounds over the holidays could take five weeks to remove. So, it could be February before holiday indiscretions are corrected. Cycles of gaining weight, then losing it, are also disastrous for one’s metabolism and you risk not quite losing all that you’ve gained. Also, remember that each day is a new opportunity to begin a healthy regimen of diet and exercise; don’t allow yourself to fall into the holiday trap of saying, “I’ve blown it now, so I might as well wait until the new year.”

NHMM: There are plenty of reasons to sit a lot in December, given newly released movies, television specials, new video games, just to name a few.

Dr. Mackey: Combining holiday overeating with inactivity can be disastrous for the waistline. If you already exercise, don’t stop now, and if you haven’t yet started, make this part of a new holiday tradition. It’s an invaluable part of avoiding weight gain, but also can be rejuvenating mentally as you take a break from all of the added demands of the season. Your exercise regimen can be as simple as walking for 30 minutes four to five days per week. Remind yourself that winter weather is brisk and refreshing, not dull and dreary. Also, walk with a partner. Not only can it be more enjoyable, but you will both be more accountable to your exercise commitment.

NHMM: Holidays seem a time to have plenty of sweets around the house.

Dr. Mackey: The holidays are renowned for all of the tantalizing ways we combine sugar, cholesterol and fat into irresistible, calorically disastrous delights. In moderation, there is no reason one cannot enjoy these wonderful parts of our holiday traditions. Remember that weight management is simply a matter of balancing energy taken in – food and drink – and energy expended – exercise and metabolism. So, if one makes an effort to eat a well balanced diet on most days of the holiday season, small, interspersed, indiscretions won’t add up as quickly. Consider this a great time of year to finally try some new healthy recipes. And don’t forget to eat that apple a day!

Here are some other tips to consider reducing holiday overeating: avoid showing up hungry to a holiday party; this will invariably lead to overeating. For buffets, consider filling up first with a plate of vegetables and glass of water, then make your second trip for higher calorie foods after waiting at least 20 minutes. Also try to avoid socializing near the buffet or other food that can be mindlessly consumed during a conversation. To reduce portion size, consider using decorative holiday saucers rather than full sized plates. And make sure you eat prior to extended holiday shopping sprees and carry a healthy snack with you. This will help prevent eating out of desperation at mall food courts and fast food establishments.

Additionally, be mindful of salt intake during holiday eating. The average American consumes about 4000 mg of sodium a day. The recommended daily allowance is about 2800 mg per day for most people, and it is often lower for patients with high blood pressure and most heart conditions. Holiday hams and other salty foods dramatically increase the risk of fluid retention, which in some patients can lead to heart failure. Check with your physician regarding any specific dietary restriction you may have.

NHMM: Probably the most dangerous thing about the holidays might be the drinking.

Dr. Mackey: Excessive alcohol consumption during the holidays can be problematic for a number of reasons. First of all, with all of the scrumptious food around, why drink your calories? Keep in mind that an eight-ounce glass of eggnog is about 250 calories. This compares to about 150 calories for a can of beer and 80 calories for a glass of wine or shot of distilled spirits.

It’s also important to remember that binge drinking can cause serious health risks including abnormal heart rhythms as well as inflammation of the stomach and pancreas. The holidays aren’t a time of happiness for everyone and alcohol can be used to self-treat signs and symptoms of depression and other psychiatric conditions, which only serves to exacerbate the problems.

The holiday season invites more people onto the roads. Adding winter weather conditions alone is enough to increase the risk of serious accidents, and adding alcohol on top of that is asking for disaster. Remember that even if you make the wise choice not to drink and drive, others may not. So, please wear your seat belts and do not use your cell phone while driving.