An invitation not to overindulge during the holidays

The holidays are full of family, friends and food. Yet, even during this festive season, the principle of the old saying, “an apple a day keeps the doctor away,” holds true. Unfortunately, most of us are not just eating fruit this time of year, but instead, we munch on all the tasty treats. This often results in added pounds. Sadly, the combination of extra weight and sedentary activity places us at higher risk for many health problems, such as high blood pressure, diabetes, heart disease, depression, anxiety and even cancer.

What steps can you take to prevent this weight gain and decrease your risk for health problems? The first key is a healthy diet, such as the Mediterranean diet. This

includes eating fresh fruits and vegetables, legumes and nuts. Dairy products are low-fat or fat-free, and the meat is lean, such as fish and poultry. Baked or grilled items replace fried foods, and red meat is limited. Other things to avoid include added sugars, sugary beverages, sodium, processed foods, refined carbohydrates, saturated fats and processed or fatty meats.

Yet, it is hard to eat healthy when you are attending multiple holiday gatherings. How can you avoid overindulging? Do not go to the event hungry. This is accomplished by eating something healthy before getting to the party. This way, you will not be as hungry, and you will be less inclined to overeat. If your family is like mine, there are multiple desserts available after dinner, which, of course, includes one of your favorites. Instead of saying “No!” to all goodies, pick one dessert and have a small piece. Having this liberty allows you to enjoy the party while helping to prevent binge eating later.

The second key to preventing weight gain is exercise. The American College of Sports Medicine and CDC recommend that adults participate in moderate intensity aerobic exercise five days a week for at least 30 minutes. To determine if you are exercising at the correct level, utilize the “Talk Test.” Try to talk while exercising. If you can speak in full sentences before taking a breath, you need to increase the intensity. If you have to take a breath in between each word, you are going too hard. Instead, aim for an intensity that requires you to take a breath every four or five words. Examples of aerobic activity include fast walking, jogging, biking, dancing and swimming. In addition to aerobic activity, exercises that maintain or increase muscle strength should be performed twice a week on each major muscle group. These can be bodyweight, resistance bands, exercise machines or free weight exercises.

In addition to helping prevent weight gain, exercise also helps prevent and treat depression and anxiety. Unfortunately, for many, the holidays are a sad time of year. To overcome grief, regular exercise is recommended. Exercise releases endorphins in the brain, elevating mood and increasing energy.

If you have not exercised in a long time, don’t go from zero exercises to 30 minutes of aerobic activity immediately. Instead, slowly build up your stamina with shorter bouts of activity. If you try to do too much exercise too soon, you increase the risk of musculoskeletal injury. The good news is that you do not have to do all 30 minutes of exercise in one session. You can split your time up between mini-sessions throughout the day. However, if you have heart disease, poorly controlled lung disease, poorly controlled diabetes or neuropathy in your feet, visit your primary care physician to determine which exercises are safe for you to perform.

Many medical problems are inherited from your parents. Although you cannot control your genetics, you can make healthy choices concerning diet and exercise that can minimize those risks. Other things that you can do to help lead a long, happy life include making sure that you have an appointment with your doctor for an annual physical. During these visits, you can be screened for colon, breast, lung, cervical and prostate cancers. You can also be evaluated for osteoporosis (decreased bone calcium, which causes brittle bones), diabetes, high cholesterol and high blood pressure. Detecting and treating these problems early and receiving immunizations to prevent infections from diseases like COVID, influenza and pneumonia can help you lead a long, happy and healthy life.

Another ingredient to longevity is seeing your doctor regularly to treat the medical problems that you do have. What are the top two treatments for most ailments but a healthy diet and exercise? So, choose your food wisely and get moving! You will weigh less, move better and feel healthier. References:

• American Heart Association. “What is the Mediterranean Diet?” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutritionbasics/mediterranean-diet. Accessed 12/6/2021.

• American College of Sports Medicine. “Trending Topic: Physical Activity Guidelines.” https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines. Accessed 12/6/2021

• Reed JL, Pipe AL. The talk test: a useful tool for prescribing and monitoring exercise intensity. Current Opinions in Cardiology. 2014; 29(5):475-80.

Dr. Peter Seidenberg, professor and chairman of family medicine, LSU Health Shreveport.