Six strategies for 'cleansing' following overindulgence during the holidays

During the holidays, many individuals consume more than usual, with dinner parties, cookie exchanges, and festive cocktails being common reasons for overindulgence. As a result, on average, people gain 1 to 2 pounds of body weight.

With the start of a new year comes the desire to return to normalcy and make healthier choices.

According to New Jersey-based registered dietitian Erin Palinski-Wade, if you're feeling bloated and sluggish after the holidays, it's likely due to water retention from consuming higher-sodium and higher-sugar foods, along with alcohol and reduced physical activity.

A dietitian pointed out that the body naturally detoxifies itself through organs like the liver and kidneys, so it may not be necessary to follow a "detox" plan.

While there is no need to follow a detox plan or take a special supplement to detox, adopting healthier habits post-holidays can support your body's detox abilities and help flush out water retention, making you feel less bloated and fatigued, she said.

The Lupus Dietitian, Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, believes that the body naturally detoxifies itself without the need for additional products. However, she acknowledges that the holiday season can negatively impact this process.

Numerous individuals experience bloating due to overeating, excessive salt, sugar, and alcohol intake," she stated to Planet Chronicle Digital. "If you require a detox, a simplified diet may be a better option than a detox diet.

6 tips for a reset

Some simple steps for returning to a healthier state after a period of overindulgence were shared with Planet Chronicle Digital by experts.

1. Stay hydrated

Lauren Harris-Pincus, a registered dietitian and food blogger from New York, advises consuming at least 64 to 96 ounces of water daily.

"By doing this, you can aid in maintaining progress, enhance your own body's detoxification, improve your skin's health, alleviate fatigue, and combat the dryness caused by indoor heating during winter," she said to Planet Chronicle Digital.

"You can adopt healthier habits post-holidays to support your body’s detox abilities."

According to Harris-Pincus, all unsweetened beverages contribute to hydration, including water, coffee, tea, sparkling water, milk, and yogurt.

"Most fruits and veggies are hydrating as well," she added.

2. Follow a ‘simplified diet’

Freirich advises consuming meals regularly, emphasizing on unprocessed foods, homemade meals, and nutrient-dense foods such as vegetables, soups, whole grains, beans, nuts, seeds, and fruits.

Additionally, she suggests gradually increasing fiber intake to 25 to 35 grams daily. Sources of fiber include unprocessed vegetables, whole grains, nuts, seeds, beans, lentils, and chickpeas.

Harris-Pincus also recommends balancing meals with protein, fiber-rich carbohydrates and heart-healthy fats.

3. Prioritize sleep

Experts suggest that adults should aim for at least seven hours of sleep each night for optimal health.

Palinski-Wade stated that inadequate sleep not only drains your energy but can also affect your hunger and satiety, resulting in unhealthy food choices that will leave you feeling bloated and lethargic.

To achieve a good night's sleep, she advises sticking to a consistent bedtime routine, avoiding distractions like TVs and cell phones, and creating a peaceful, dark sleep environment.

4. Increase probiotic-containing foods

Experts claim that probiotics, being microorganisms, aid in maintaining a balanced ratio of "good" and "bad" bacteria in the gut microbiome, thereby promoting healthy digestion.

Fermented foods such as yogurt, kombucha, kefir, miso soup, kimchi, and sauerkraut contain probiotics, according to Freirich.

5. Cut out or limit alcohol

Numerous types of cancer are linked to the negative health effects of alcohol, as recent research has shown.

Incorporating alcohol reduction or elimination into your routine can significantly enhance your health, vitality, and overall well-being in the upcoming year, according to Freirich.

The clinical director of addiction services at the Lindner Center of HOPE in Mason, Ohio, Chris Tuell, advises abstaining.

""Reduce alcohol and caffeine intake to give your liver a break, and opt for herbal teas or decaffeinated alternatives," he suggested."

6. Boost physical activity

The guidelines for physical activity in the United States suggest that adults should engage in 150 minutes of moderate-intensity exercise on a weekly basis.

"To enhance circulation and metabolism, Tuell recommended engaging in light exercise, such as walking, yoga, or stretching. As your energy levels increase, gradually reintroduce more intense workouts."

Incorporating stretching and additional steps into your daily routine can aid in reducing bloat and increasing energy, as suggested by Palinski-Wade.

Harris-Pincus acknowledged that the activity doesn't need to be intense; "merely strolling around the house can promote both mental and physical wellness," she pointed out.

Dangerous behaviors to avoid

Palinski-Wade cautions against products that promise a "quick solution," including those that claim to help individuals lose a significant amount of weight in a short time frame or those that promote unproven detox claims.

"Reducing or skipping alcohol can do wonders for your overall health, energy and well-being."

She warned that some of these products might have harmful ingredients or laxatives, and could interact with other supplements and medications.

Discussing a supplement with a physician or dietitian is crucial to ensure it's from a reputable brand and safe for individual health needs, a dietitian advised.

"To maintain a healthy feeling and achieve true change, it's important to adopt realistic habits that you can sustain daily, according to Palinski-Wade. Consistency is crucial for achieving lasting health improvements."

Freirich agreed, warning against any extreme fasting, cleanses or detox products.

""Fasting and cleanses can lead to dangerous changes in blood sugar, which can be extremely dangerous for the body," she warned."

For more Health articles, visit planetchronicle.net/health

Focusing on six steps can aid digestion, reduce water retention, and decrease puffiness, according to Freirich.