Between dinner parties, cookie exchanges and festive cocktails, most people report eating and drinking more than usual. During the holidaysGaining an average of 1 to 2 pounds of body weight.
Now that a new year has arrived — with it a return to normal routines and the usual flurry of resolutions — many people may be looking forward to it. Look and feel healthy.
“If you’re feeling bloated and sluggish after the holidays, it’s likely water retention from eating alcohol and less overall activity along with foods high in sodium and sugar,” says Erin, a registered dietitian based in New Jersey. Palinski-Wade told Fox. News Digital.
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While it may be tempting to jump on a “detox” plan, the nutritionist notes that the body naturally detoxifies itself through organs like the liver and kidneys.
“You don’t need to follow a detox plan or take any special detox supplements — however, you can adopt healthy habits after the holidays to support your body’s detox capabilities while retaining water. Help eliminate what you feel. Bloated and tired” he said.
Tanya Frerich, a registered dietitian-nutritionist in Charlotte, North Carolina, who practices as The Loops Dietitian, agrees that the body does a better job of detoxing what it doesn’t need without additional products. is — but acknowledges that vacation excesses can be harmful. .
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“Many people feel bloated from excess food and excess salt, sugar and alcohol,” she told Fox News Digital. “If you feel like you need a detox, I recommend one Easy food Instead of a detox diet.” (More on that below.)
6 Tips to Reset
Experts shared with Fox News Digital some simple steps to get back into a healthy state after a season of excess.
1. Stay hydrated
New York-based registered dietitian and food blogger Lauren Harris Pincus recommends drinking at least 64 to 96 ounces of water per day.
“This will help keep things moving, support your own detoxification process, Nourish your skinHelp with fatigue and combat dryness caused by forced indoor heating in the winter, she told Fox News Digital.
“You can adopt healthy habits after the holidays to support your body’s detox capabilities.”
According to Harris Pincus, all non-sweetened beverages count for hydration — water, coffee, tea and sparkling water, as well as milk and yogurt.
“Most fruits and vegetables are also hydrating,” she adds.
2. Follow an ‘easy diet’
Frerich recommends continuing to eat consistently throughout the day, focusing primarily on concentration. Unprocessed foodshome-cooked meals, and “specially nutritious” foods such as vegetables, soups, whole grains, beans, nuts, seeds, and fruits.
Experts recommend focusing on unprocessed foods, home-cooked meals and “especially nutritious” foods like vegetables, soups, whole grains, beans, nuts, seeds and fruits. (iStock)
She also recommends gradually increasing fiber to 25 to 35 grams per day. Examples of fiber-rich foods include unprocessed vegetables, whole grains, nuts, seeds, beans, lentils, and chickpeas.
Harris-Pincus also recommends balancing meals with protein, fiber-rich carbohydrates and heart-healthy fats.
3. Make sleep a priority.
Most experts recommend that healthy adults get at least seven hours of sleep a night.
“Standard sleep deprivation “Not only does that zap your energy, but it can also affect hunger and satiety, leading to poor food choices that will leave you feeling bloated and sluggish,” Palinski-Wade said.
Most experts recommend that healthy adults get at least seven hours of sleep a night. (iStock)
She recommends going to bed at the same time every night, eliminating distractions like TV and cell phones, and achieving a calm, deep sleep environment.
4. Increase foods containing probiotics.
Probiotics are microorganisms that help balance the “good” and “bad” bacteria in the gut microbiome, which, according to experts, promotes healthy digestion.
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“Probiotics can be found in yogurt, kombucha, kefir, miso soup, kimchi, sauerkraut and other fermented foods,” Frerich said.
5. Cut out or limit alcohol.
Recent research has confirmed the negative health effects of alcohol, including an increased risk of several types of cancer.
“Reducing or quitting alcohol can do wonders for your overall health, energy and well-being in the New Year,” Frerich said.
Recent research has confirmed the negative health effects of alcohol, including an increased risk of several types of cancer. (iStock)
Chris Toole, clinical director of addiction services at the Lindner Center of Hope in Mason, Ohio, also recommends abstinence.
“Give your liver a break by cutting back on alcohol and caffeine,” he advises. “Replace with herbal teas or caffeinated options.”
6. Promote physical activity.
The Physical Activity Guidelines for Americans recommend that adults get 150 minutes of moderate physical activity. Physical activity per week
“Engage in light exercise, such as walking, yoga or stretching to improve circulation and metabolism,” advises Towell. “Gradually reintroduce more intense workouts as your energy returns.”
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Simply adding more steps to your day or adding stretching to your routine will help fight bloating and boost energy, according to Pelinski-Wade.
Harris-Punks agreed that the activity doesn’t have to be extreme — “just walking around the house has mental and physical benefits.” Health benefits” he noted.
Avoid risky behavior.
Palinski-Wade warns about products that claim to offer a “quick fix,” such as rapid weight loss in a short period of time or promote detox claims that aren’t supported by scientific evidence.
“Reducing or quitting alcohol can do wonders for your overall health, energy and well-being.”
“Some of these products may contain potentially harmful ingredients or laxatives, or may interact with others. Supplements and medications” he warned.
The nutritionist added that it’s always best to discuss a supplement with your physician or dietitian to make sure it’s from a reputable brand and is safe for your individual health needs.
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“To feel your best and maintain that feeling, you need to incorporate realism. Lifestyle habits You can stick with it day after day,” said Palinski-Wade. “Consistency is key when it comes to achieving real health transformation.”
Probiotics are microorganisms that help balance the “good” and “bad” bacteria in the gut microbiome, which, according to experts, promotes healthy digestion. (iStock)
Frerich agreed, warning against any extreme fasting, cleansing or detox products.
“Many of these lead to extreme bowel movements, which can lead to a dramatic loss of electrolytes and fluids that can be extremely dangerous to the body,” he warned. “Fasting and fasting can also lead to dangerous changes in blood sugar.”
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Instead, focusing on the six steps outlined above will help you. Digestive system Move regularly, Frerich said, while also reducing water retention and swelling.