What to eat after the holidays to relieve the body?

What to eat after the holidays to relieve the body?

The traditional celebration of Christmas and New Year’s Eve is usually accompanied by lots of sugary and fatty foods, alcohol, often mixed with sugary drinks, and a broken eating schedule. A few days of such fun can disrupt the gastrointestinal tract, affect the health of the liver and lower the immune system.

To improve your well-being, get rid of constant fatigue and heaviness and protect yourself from diseases, immediately after the holidays switch to a healthy diet. Try this diet for at least a couple of weeks, and you will feel the return of your energy and improved mood.

What is the best food to eat to relieve the body?

Vegetables and fruits

Both fruits and vegetables are very useful for weight loss. They are rich in fiber, vitamins, minerals, antioxidants and anti-inflammatory agents. They promote the growth of beneficial flora in the gut, help maintain a normal weight and protect against Helicobacter pylori bacteria, which can cause digestive problems.

All types of cabbage and beets have beneficial effects on the liver: they reduce oxidative stress and protect the organ from damage. And citrus fruits, bell peppers and cabbage are rich in vitamin C (an antioxidant that strengthens the immune system and reduces inflammation in the body).

All types of berries (especially grapes) are also effective in fighting inflammation. These foods are rich in flavonoids, antioxidants that protect the body from the harmful effects of reactive oxygen species and resist the onset of tumors.

If you want to relieve the body after the holidays, then compose the menu in such a way that half of each meal consists of vegetables and fruits, fresh or steamed – this method of processing allows you to preserve vitamins and antioxidants as much as possible. And try to diversify your diet. This approach will allow you to get all the elements necessary for health and ensure a healthy gut.

Fermented foods

These are fermented milk, yogurt, cheese, cottage cheese, sauerkraut, and other foods obtained by fermentation.

These foods contain probiotic lactobacilli (Lactobacillus), bifidobacteria (Bifidobacterium) and other beneficial microorganisms that have a positive effect on gut health, promote good microbiota and inhibit the growth of harmful bacteria, including Helicobacter pylori.

Studies show that eating 200 grams of yogurt daily significantly increases the number of beneficial immune-stimulating bacteria in the gut, reduces pathogens, and helps alleviate symptoms of lactose intolerance.

In addition, probiotics from fermented foods improve skin health and even affect psychological well-being – helping to reduce social anxiety and generally improve a person’s mental health.

Just keep in mind that store-bought fermented dairy products rarely contain probiotics due to heat treatment and preservatives. So if you want to benefit from fermented foods, buy products with a short shelf life, or better yet, cook them yourself. It’s not as difficult as it may seem.

Cocoa, Coffee and Green Tea

Cocoa contains more phenolic antioxidants than many other foods. Flavonoids, including catechins, epicatechins, and procyanidins, protect the body from reactive oxygen species, reduce inflammation, and are beneficial for immunity, vascular health, and insulin sensitivity.

As part of the dark chocolate (40 g per day) cocoa reduces cortisol (stress hormone) in people with high anxiety and promotes intestinal health. You can brew a powdered drink or consume dark chocolate high in cocoa. Just don’t go overboard with the portions: chocolate also contains sugar, which has a negative effect on health and can lead to weight gain.

Green tea is also rich in antioxidant catechins. Regular consumption of this beverage reduces inflammation in the body and promotes liver health.

As for coffee, drinking it regularly supports good insulin sensitivity, increases metabolism, helps fight inflammation in the body and protects the liver from fat and collagen accumulation.

Cereals and whole-grain products

Unlike refined grains, whole grains contain the germ and hard shell and retain more B vitamins, complex carbohydrates, protein and fiber.

Whole grains have a positive effect on glucose metabolism, promote the growth of beneficial bacteria in the gut and help maintain normal weight.

In a 2016 meta-analysis, scientists looked at 45 scientific studies and found that adding 90 grams of whole-grain foods a day (such as two slices of bread and one bowl of cereal) significantly reduces the risk of cardiovascular disease, coronary heart disease, cancer, respiratory disease, diabetes and infectious diseases.

Spices

Many spices, such as turmeric, ginger, and cinnamon, are rich in antioxidants that protect the body from oxidative stress and reduce inflammation. Add them to meals and drinks to increase the health benefits.

Fatty types of fish

Fish is high in protein, vitamins, minerals and healthy Omega-3 polyunsaturated fatty acids. Docosahexaenoic (DHA) and eicosapentaenoic (EPA) fatty acids play important roles in protecting against various diseases, including cardiovascular (CVD), cancer and neurodegenerative diseases.

In addition, eating oily fish protects the liver from fat accumulation, maintains normal enzyme levels, fights inflammation and improves insulin sensitivity.

Mackerel, tuna, salmon, sturgeon, mullet, anchovies, sardines, herring and trout are high in Omega-3 fatty acids. Try to consume at least 340 g of such fish per week.

What to give up to relieve the body?

Alcohol

When ethanol in alcoholic drinks enters the body, the liver uses special enzymes to convert it to acetaldehyde and then to acetic acid. This increases oxidative stress in the liver cells and damages the mitochondria, the organelles involved in energy production.

To improve the condition of your liver, give up alcohol completely while you are detoxing. If this is not possible, consume no more than 1-2 standard servings (150-300 ml) of red wine a day – it at least contains antioxidants that may reduce inflammation and liver damage from ethanol.

Roasted and processed meat

Meat cooked at high temperatures (pan-fried, grilled, oven-baked) contains many glycation endproducts (AGEs). These substances are formed when proteins and fats combine with carbohydrates during processing. AGEs increase oxidative stress and inflammation and increase the risk of chronic diseases such as diabetes, CVD and kidney disease.

To reduce glycation end products, boil or steam meat. You may also use vinegar, lemon, and tomato juice in marinades – an acidic environment halves the formation of AGEs.

You should also give up processed meats such as sausages, bacon, ham and canned goods for the duration of your diet. A large cohort study of more than 29,500 people found that just two servings of processed meat a week increased the risk of CVDs and premature death by 3-7%.

Sweets and baked goods

Table sugar consists of glucose and fructose. The latter increases the production of uric acid, which reduces the sensitivity of cells to insulin and provokes inflammation in the body. In addition, fructose is harmful to the liver because it increases the formation of fats and impairs their oxidation.

As for sweet baked goods and bread, in addition to sugar, such products also contain refined flour with large amounts of simple carbohydrates. Products made of them increase blood glucose levels after a meal and the number of inflammatory markers. And they do it just as well as sugar.

In addition, consumption of refined flour has been linked to decreased sensitivity to leptin (the hormone that makes you feel full). So if you eat and can’t stop and then get up from the table with a terrible feeling of heaviness, refined carbohydrates and sugar may be to blame.

When choosing a certain food from the allowed foods, be guided by your preferences and feelings. You should not force yourself to eat food that you do not like just because it is good for you. Experiment, try new things and choose what is enjoyable and does not cause discomfort.

It’s quite possible that after 2-3 weeks you won’t want to go back to beer and chips, candies and mayonnaise floating salads, and healthy eating will become not a way to relieve the body, but a regular way of life.


No more posts
No more posts