This Christmas, be merry but be wary
December 17, 2002 | 12:00am
There’s good reason to be wary as well as merry during the holidays. One study of 222,265 deaths from coronary artery disease in Los Angeles between 1985 and 1996 showed that mortality was highest in December and January.
Researchers concluded in a 1999 article in the journal Circulation that cooler temperatures may play a role. But they suggested that "overindulgence or the stress of the holidays" might also contribute to the toll – some 33 percent higher during the two-month holiday season than the four-month period between June and September.
"Grocery stores offer a lot more to choose from, and a lot of it is high in fat." Eating even one high-fat meal – totaling 900 calories, in one study – leads to unhealthy changes in the lining of arteries, according to Joseph P. Frolkis, M.D., Ph.D., director of clinical operations in the Preventive Cardiology section.
A healthy prescription for the holidays doesn’t require you to fast, or to avoid fun. Instead, enjoy the season this year by giving yourself extra energy, less stress, and the promise of a healthier heart. Here’s how:
• Eat before you feast. Have a light snack of whole-grain low-fat crackers with peanut butter before you head for a party so you’ll be less likely to overindulge at the buffet table.
• Talk more and eat less. Conversation is calorie-free. At gatherings with buffet tables, serve yourself the healthiest foods like vegetables without heavy sauces, or fruits. Put small portions on your plate, then walk away, sit down and join a conversation. Standing at the table can tempt you to graze.
• Slow down and savor the flavors. Your mom was right when she told you to take your time when chewing your food. It takes 20 minutes for your stomach to signal that it’s full. So if you eat so quickly, you take in more calories than you need, setting yourself up for a Santa-like weight problem.
• Substitute great taste and seasonal colors for high fat. At home, instead of gorging on holiday cookies, make up a snack plate of bright-colored slices of sweet red and green peppers, star fruit, pineapple, berries and grapes. Mixing colors means you’ll get a wider variety of vitamins and other nutrients.
• Drink to your health. If you drink alcohol at all, stop at two alcoholic beverages a day if you’re a man, one if you’re a woman. If you’re having more than one, drink a full glass of water before you return to the bar.
• Walk when you shop. If your doctor approves, mall walking can be great for your heart. However, if holiday activities prevent you from exercising, don’t try to make up for lost time by overexerting. Intense, sporadic workouts increase the risk of heart attack. But regular, moderate exercise – even walking for just a few minutes – can strengthen your heart and chase away the mild depression or disappointment that you feel when the holidays don’t live up to your expectations.
• Take a vacation from guilt. The more compliant you are in general with a healthy diet, the more guiltless you should feel if once in a while you break a rule, particularly during the holidays.
But there are ways to lighten any holiday’s emotional weight. Here are some recommendations on how to ease stress during the holidays:
• Cut everyone some slack. People are more irritable when they’re under stress, and they may misdirect the irritation at others. This is a time to be more tolerant and understanding of friends, family, co-workers, and yourself.
• Maintain perspective. When something minor goes wrong, talk yourself out of getting upset. Take a few deep breaths. Visualize a stop sign to help small negative events stay as molehills. Choose a beautiful image to replace a stressful memory or worry.
• Spend time with friends and loved ones. A strong social-support system can help protect you against the effects of stress on the body. If you’re often alone, make an effort to mingle with others and find social support in volunteer, religious or civic activities.
• Expect less of yourself. This holiday season is different. If you don’t have the heart to do some of your usual activities, like sending holiday cards, buying lots of gifts, or stringing up lights, skip the less important rituals or see if someone else can do them for you or with you. Focus on activities that lighten your heart and bring out the deeper meaning of the holidays.
• Be realistic. A little unhappiness at any season is normal. Only a small minority of people become severely depressed around the holidays. Set goals for the holiday season that you can achieve.
• Plan ahead. To avoid being overwhelmed by what you want and feel obligated to do, take control of scheduling tasks. Decide what you can afford to spend, then prepare a gift list. Develop a holiday events calendar. Arrange social events and contacts with those people you want to see during the holidays.
• Set limits. Examine your feelings of responsibility. Decide who will plan holiday dinners, decorate the house, or wrap the Christmas gifts. Don’t feel obligated to overeat or drink more alcohol than you’re accustomed to just because it’s an occasion. Try to sleep the same number of hours as usual.
• Take advantage of social support. Research suggests that the same trigger for conflict during the holidays – family and friends – is also your greatest coping device. To buffer holiday stress, find a strong sense of community from your family gatherings, religious services, and by providing for the less fortunate.
You could certainly make the case that this year, there seems to be little for us to celebrate – what with the threats of terrorist bombings, the difficult economic situation, and the general uncertainties of these times.
But experts say this season is a chance to emphasize traditions that enhance connections with family, friends, and community. Or create new family rituals that emphasize the spirit of togetherness – making our Christmas celebration this year even more meaningful.
May I wish you and yours a heartwarming Christmas season!
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