Healthy living this festive season and beyond

The holidays are coming – and so are the Christmas parties, the second helpings and “nuff” food and drinks.

The holidays in the Caribbean are a time of joy, family, and food – plenty of it. But while the ham, black cake, golden apple juice and sorrel are calling your name, remember: the best gift you can give yourself is feeling good in your body.

Let’s talk about how to enjoy the season without needing a New Year’s rescue plan. But don’t worry, you can still enjoy the season without inviting those extra pounds to the party. Want to know the secret? (Even if you’re just asking for a friend!) A little balance, a dash of planning, and a whole lot of joyful movement.

Mindful eating and portion control

Slow down, bossman. Take your time, man: your belly isn’t in a race (LOL). It takes about 20 minutes to say, “I full”. So slow down, chew well, and enjoy every bite like it’s your granny’s famous stew. Let your fork take a breather between bites.

Slow eating allows the body to digest food properly, and prevent fullness and bloating. On the other hand, fast eating confuses the gut, leads to overeating, acid reflux, and the uncomfortable feeling of being too full.

• Lead with the good stuff. Start with veggies and lean proteins – like turkey breast or a salad with beets and spinach. They fill you up and leave less room for the sugar parade.

Consuming more fruit and vegetables at the expense of ultra-processed foods also makes a difference.

• Smaller plates, bigger wins. You don’t have to eat like you were born hungry. Trick your eyes and your appetite by using a smaller plate. It’s portion control without the drama.

• Pre-party snack attack. Heading to a lime? Don’t go hungry. Have a light snack: a small yogurt or an apple can save you from turning into a buffet bandit. Skipping meals to “save space” is a trap.

• Pick your pleasures. You don’t need to sample every dessert on the table. Choose your favourite, enjoy it guilt-free, and skip the rest. Your taste buds will thank you. Eating “nuff” great cake isn’t great, (nor is fighting in the cashier check-out lines to snatch great cake from someone else’s trolley).

Smart swaps and hydration

Your body deserves better than a sugar tsunami.

• Beware the liquid sugar bombs: sorrel, ginger beer, punch de crème – they’re festive, yes, but also sneaky calorie ninjas. Enjoy in moderation.

•Water is your holiday MVP. Sip throughout the day and between drinks. Sometimes thirst shows up dressed as hunger. “Hydration isn’t just a drop in the bucket – it’s the whole ocean of good health.”

• Mix and match: bake instead of fry. Choose brown rice over white.

Use whole grain bread for stuffing.

And bring in the Caribbean stars – breadfruit, okra, and sweet potato.

They’re tasty and good for you. Whole grain bread for stuffing? Yes, please.

And don’t forget the seasonal stars – cranberries, squash and dark leafy greens.

Lifestyle adjustments

Move more, stress less, and laugh often.

• Don’t wait for January. New Year’s resolutions are like fireworks – bright, loud, and often gone by the second week. Start now. A walk after dinner, a dance in the kitchen or a game of cricket with the kids all count.

• Make memories, not just meals.

The holidays are about connection, not just consumption. Focus on laughter, stories, and quality time.

• Plan like a pro. Write your grocery list before you hit the shops. Bring a healthy dish to the Christmas lunch. Be the one who shows that healthy can still taste like home.

• Be the healthy hero. Show up with a colourful salad or roasted veggie platter. You’ll inspire others – and guarantee something wholesome on your plate.

• Stay active. Incorporate physical activity into your holiday routine. Do not plan to start exercising as part of your New Year’s resolution, which for the last two decades rarely made it into the second week of the New Year.

Whether it’s a post-dinner family walk or playing a game at the park, staying active can help balance out indulgent meals.

Regular physical activity helps balance out indulgent meals.

Incorporate family walks, dancing, or a morning workout into your holiday routine. You don’t have to train like a beast. Aim for 30 to 60 minutes of physical activity each day to help you feel healthier during the holiday season. A brisk walk after a holiday dinner is a great idea. Be an example and get the kids involved in exercise.

“Trying to out-sweat a bad diet is like trying to mop up a flood with a sponge the size of a postage stamp.”

Scientists have found that a brisk 15-minute walk, to getting regular sleep – doing these things in your 30s could help you stay fit well into your 70s and beyond.

If you saw granny end up in hospital with heart problems or grandpa fall down and break (fracture) his hip when they got old and fragile, and you don’t want to end up there when you are in your 70s or 80s, plan from your 30s to avoid this predicament. So plan when you’re young to have a long and healthy life, well into your 80s and 90s.

Based on what we now know, most people could expect to live to 90 or even 95 in good health if they were to optimise their lifestyles. It’s never too late to improve your health at any age through making positive lifestyle adjustments, whether that’s exercising more, eating better or cutting back on alcohol, you will likely fare best if you start sooner.

• Focus on friends and family, not food. Shift the focus from the buffet table to conversations and quality time with loved ones. The holidays are about connection, not just eating.

• Laugh a lot. Laughter is a good “stress breaker”, and it is reputed to be the best medicine. What does the Christmas tree say to the light bulbs when it’s sad? Lighten up. Why are turkeys wiser than chickens?

Ever heard of Kentucky fried turkey?

What’s the difference between a snowman and snow woman? Snow balls, of course.

Santa, in case you’re reading this, I’ve been a good boy all year.

[Or at least that’s my story and I’m sticking with it.] One wish is for the Caribbean to remain a zone of peace, and that we seriously move in a direction to build resilience against the pandemics of the noncommunicable diseases and the climate change. This may at least preserve, if not improve, the health of Caribbean peoples.

This festive season, spare a thought for our medical colleagues, many of whom work year-round in circumstances of limited resources, both of human and other materials.

They battle, among others, the noncommunicable diseases (NCDs), diseases like obesity, diabetes, hypertension and many cancers.

These diseases are related, to a significant extent, to inappropriate eating and exercise habits. Plan your lifestyle. Do not add to their heavy overloads of the medical persons by yourself performing inappropriate eating and exercise habits.

Plan to feel good and stay healthy.

People who maintain healthier lifestyles from mid-life have lower risks of NCDs, cognitive decline and frailty – even decades later. That said, enjoy a merry Christmas and hope for a happy New Year.

Dr Colin V. Alert is a family physician.

This article was submitted was a letter to the editor.

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