Take care of yourself at Christmas with these tips

Christmas, a very special time for families and society, can entail risks for our health, because healthy habits are replaced by much less convenient customs: from an increase in alcohol and tobacco consumption, to abandoning physical exercise or eating high-calorie menus and foods.

In general, at this time of year, we opt for more elaborate menus and recipes, which often include sauces or ingredients rich in fat and sugar . Sweets and desserts are also common, as are pre-meal snacks that include fried foods or cocktails, which are not recommended.

The consequences of these Christmas excesses on our body can be significant, and in a few weeks the following may occur:

Increased levels of cholesterol, blood sugar and uric acid.

Increases in blood pressure.

Increased fluid retention.

Weight gain and body fat.

To strengthen our body, avoid ailments and compensate for excess calories, at Christmas more than ever we should follow a varied and balanced diet , which includes all the necessary food groups and nutrients. Specifically, it should be characterized by:

Include plenty of fruits and vegetables , as they increase the body's defenses, thanks to their high content of vitamins and minerals.

Reduce the amount of saturated fats found in meat, sausages and baked goods. Instead, it is preferable to opt for vegetable fats such as those found in olive oil and oily fish, due to their heart-healthy properties.

Ensure protein intake . Meat, fish, legumes and eggs, consumed in adequate quantities, help strengthen our immune system and prevent the cold from making us more vulnerable to flu and colds.

Include carbohydrates . Found in bread, cereals, pasta and rice, they provide energy, fibre and improve intestinal transit, especially unrefined products.

In winter, low temperatures encourage us to go out less often and to stay still for longer periods of time, and the festive atmosphere of Christmas also encourages us to relax our physical activity routines that we usually do the rest of the year, precisely at a time when we eat more than usual and exercise is more necessary than ever to maintain a balance between calorie intake and consumption.

For this reason, in addition to trying to continue practicing sports routines, a good option at Christmas can be to go out for a walk with family and friends after eating .

1. Cook healthy whenever you can .

Try to take care of yourself on days when you don't have family or friends events and try to steam, bake or grill your food ... reduce dishes with saturated fats (found in meats, sausages and pastries) and opt for olive oil and oily fish, for their heart-healthy properties.

2. Remember to eat fruits, vegetables and greens .

On days when you don't have celebrations, eat plenty of fruits and vegetables, as well as foods rich in whole grain carbohydrates . Their fiber regulates intestinal transit, which will help you go to the bathroom, and controls cholesterol levels.

3. Don't overuse salt.

This causes fluid retention, as well as increasing the risk of hypertension . To avoid taking away the flavour of your food, you can use spices or aromatic herbs. You should also avoid pre-cooked and preserved or canned foods, due to their high salt content.

6. Do not abuse alcohol

Wine, champagne, glasses and liqueurs are the main ingredients of Christmas events, but overindulging in alcohol can give us a hangover and consume empty and useless calories . Try to drink it only during meals and alternate it with glasses of water. Reserve cava and champagne only for toasting. You should be careful with the excess tobacco that is usually associated with drinks and social moments at this time of year; if you are a smoker, at least try not to increase your habit too much.

7. Water, more necessary than ever.

Remember to drink approximately eight glasses of water a day. This is a very beneficial habit that you should maintain during the holidays, as it facilitates intestinal transit, hydrates the body and prevents dehydration caused by alcohol . You can also drink infusions, soups and natural juices and, if possible, avoid soft drinks.

8. The scale, your ally .

There is no need to obsess over it or weigh yourself every day, but you should monitor your weight throughout the holidays . A sudden increase in weight should be a warning sign.