Tips for a healthier Christmas

Dec 25, 2019 News

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By Mikaila Prince

Christmas, the most anticipated and widely celebrated holiday, is here again.
‘Tis the season for an overflow of bliss, the gathering of affectionate and/ or overbearing family members, the bejeweled decorations, shimmering lights—and of course, the almost infinite selection of delicacies.
But, just because the jolly season has begun, it does not mean that you should overindulge and proceed oblivious to the potential health risks. The season of Christmas can easily pave the way for many health concerns to develop and can play mischief with what is supposed to be a delightful time spent with family and friends.
Therefore, here, and in no particular order, are my tips for the healthiest, which can guide indulgence throughout the festive season, without it adversely affecting the health. Some of you readers, I am sure, may accuse me of being a Christmas kill-joy (or the Grinch). However, just consider all the future Christmases you could possibly miss if you fail to take the fine- fettled decision now.
FOOD GALORE!
A Guyanese Christmas would seem almost meaningless if there weren’t any traditional dishes and treats to consume. The thought of coming home to loaves of freshly-baked bread laid beside a dark, meaty goodness that is Pepper Pot is refreshing as it is delicious. There’s something comforting about a fruit or black cake’s darkly sweet, rum or brandy-tingled aroma. The intoxicating scent can at times be very overpowering; so powerful that you can almost taste it.
While these treats are undeniably appealing, it is important to consider how sugar- packed they are. You may want to shave off unwanted sugar, so go easy on adding nuts, whipped cream, chocolate syrup, processed cherries and berries. Perhaps, trying to replace a few of the sugary treats with a fruit-like apple or grape from your well-stocked refrigerator.
Alongside, the obvious benefits of taking in more vitamins and minerals, you might find that you will be fuller and therefore, more unlikely to fall prey to the less healthy options around you.
Secondly, meaty indulgences are just as important and present as the aforementioned Christmas treats. With baked chicken or turkey, Pepper Pot cooked with beef and flavoursome garlic pork set out on the table, it’s almost impossible to refuse. Chicken, beef and pork are the most commonly consumed meats in the world. An excess consumption will not only cause you to throw on a little extra weight, but it can impose some serious cardiovascular diseases you should be aware of.
According to the Caribbean Public Health Agency (CARPHA), cardiovascular diseases (CVDs) are the number one cause of illness and death among the population in not just Guyana, but the Caribbean region. CVD disorders of the heart and blood vessels include coronary heart disease, cerebrovascular disease, rheumatic heart diseases, among other conditions.
The consensus from dietitians is to look for lean cuts of meat. Opt for servings that deliver less than 10 grams of total fat and 4.5 grams or less of saturated fat—which is about 3.5 ounces. It is recommended that to trim away any excess fat or skin, grilling, boiling or roasting meat can help to reduce the saturated fat content.
Instead of the less healthy meats, try cooking fish. Not only is it a rich source of omega-3, but this vitamin is an important mood-boosting nutrient that can also help improve your body’s ability to manage stress. It’s also one of the best dietary sources of vitamin D, which is vitally important for keeping our immune system strong over the festive, but wet season.
Now, I am not suggesting that you should avoid the turkey, pork, beef altogether, because you should enjoy all the delicious delights the festive season has to offer. However, you should try to fill up on nutritious dishes, as it will keep your Christmas on the virtuous end of the health scale.
You are probably already aware of the food allergies and intolerances you have, but the holiday season is the scariest time for the unknown. Because there is a ton of food ready to be plated at dinners during the holidays, we may be left clueless about the individual ingredients. To avoid disaster, try taking food allergy tests to identify any foods or ingredients that you should avoid during holiday parties.
THE CHRISTMAS SPIRITS—AND WINES
Whether it be Christmas, or even a funeral, Guyanese are known for their overindulgence in alcohol. Moderation in the beverage is challenging, especially when the rums, spirits and wines are stacked by the cases, and temptation is lurking. But remember, whereas eating too much can simply ruin your waistline and health, so can excess alcohol. At gatherings, diffuse alcohol with soda or juices, always eat before you drink, stay hydrated, choose drinks with lower levels of alcohol, or ones that are nonalcoholic. Drink at your own pace. Remember, you are not required to accept every offer of a few drink nor do you need to stay until the party concludes.
Thus far, there have been 122 road fatalities throughout the country, of which ¬90 percent were caused by speeding and driving under the influence. This figure surpasses the total number of road accidents for the entire year of 2018. Rather than adding yourself or others to that figure, assign yourself a responsible, designated driver.
Then there are the assaults—many of them are fueled by alcohol. Alcohol intoxication brings out people’s natural tendencies to express anger. If you find yourself in the proximity of someone who is both angry and drunk, the most productive and safe decision you can make is to remove yourself from the situation. Safety should be the number one priority.
If you’re someone who becomes angry, violent or aggressive while under the influence, this can be difficult to manage, especially if it’s beginning to hurt your relationships with those around you. Seeking professional help is the most effective way to change your negative behaviours. Becoming more self-aware can help, too.
MIND YOUR MENTAL HEALTH
When people think of Christmas they picture laughter and cheerfulness—but it’s not the same for persons suffering from depression. Intense sadness and feelings of hopelessness and worthlessness can be especially hard to deal with at Christmas when everyone around you seems to be in a jolly mood. You’d want to withdraw from people, which can be difficult during a season filled with staff parties, social events and get-togethers.
If you are worried about your mental health then it is important that you be kind to yourself during the holidays. Speak to a family member or close friend about how you feel. It’s often said that a problem shared is a problem halved. Sharing may be able to shield you from the expectations of the season. Avoid alcohol and drugs, which, in the long term, would make you, feel worse.
Turn the volume down on the internal critic; balance your sense of social obligations against your need for self-care; plan ahead and have some nice things booked to do outside of family gatherings.
Although there are a plethora of ways to guard your mental well-being over the holiday season, being kind guards someone else’s mental well-being, too. Kindness releases feel-good hormones and it reduces anxiety and stress levels. Kindness is not something that demands hard work or huge amounts of time. It’s something all of us can strive to achieve not just around Christmas time, but year through.
People often view the season as an open invitation to do whatever they please. Instead, this year, consider it an invitation to be good to your mental and physical health. A merry and healthy Christmas to you all!

 

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