The holidays are often referred to as the “summer slump” – a time to eat, drink and be merry. But those holiday cheers can lead to guilt and anxiety that we’ve reversed all the healthy habits from the rest of the year.
But how much do you really need to worry about the effects of overeating on vacation?
Yes, you can gain weight over the holidays
There are studies showing weight gain can and will occur during the summer slump. But on average it’s not as dramatic as food culture would have us believe, coming in at around 0.7 kilograms (1.5 pounds).
However, because humans are complex and diverse and nutritional science is harsh, there are studies with mixed results. Some show that despite significant increases in total energy consumption and reduction in food quality, Weight gain does not occur.
Importantly, much of this research comes from the northern hemisphere, where major holidays coincide with winter. And these studies focus on weight, not health. Weight is just a marker that’s convenient to measure, however Health is more complicated.
Food is not just fuel
Food is not just energy and nutrients. It is a huge part of and contributes to our cultures and celebrations social, cultural and emotional well-being.
While it’s harder to learn, nourishing our souls with foods that connect us to our loved ones and our traditions is just as important as the role food plays in nourishing our bodies.
Holiday celebrations are also an opportunity to share meals. sharing meals contributes to our emotional well-being and happiness.
Say hello to homeostasis
homeostasis is a scientific term that describes how systems regulate themselves. The word comes from the ancient Greek words for “similar” and “constant”.
In living things, this means that biology can adapt to changes to keep things in their normal constant state. Essentially, our bodies are always making small constant biological changes to keep things the same. This is how we regulate things like our body temperature, blood sugar, blood pressure and other vital systems.
The principles of homeostasis apply to ours as well food and metabolism. When we eat more on a holiday (or even week) or two, our biology works to minimize the effects.
This is also why losing weight on restrictive diets can be difficult – homeostasis means that when we reduce our energy intake, our bodies adapt to use less energy.
Thus, for most people, discrete periods of enjoyment are unlikely to be the main determinants of health outcomes. The patterns we follow most of the time are more likely to affect our long-term health.
It’s about balance
Both biology and social norms mean restrictive diets hard to keep up long term. Some people are more successful in maintaining a balanced diet when indulgence is permitted.
And now the science has helped you relax a little, a few words of caution.
Drink in moderation
Excessive alcohol consumption can lead to this increased risk of chronic diseases.
Excessive alcohol consumption during the holiday season increases the risk of alcohol-related harm, including accidents and violence.
Staying hydrated by alternating with soft drinks will help reduce the amount you drink and how bad a hangover is, but it won’t eliminate the risks.
Food safety risks
Festive food, with sharing, travel and overstocked refrigerators increases ours Risks of food poisoning. Summer holidays also bring the added risk of heat.
You want to share food and joy, not germs, so think of yours Basic rules of food safety such as washing hands, avoiding cross-contamination of raw meat and other foods, refrigerating foods and heating thoroughly.
It’s also a good idea to talk to your guests or hosts about food allergens to ensure everyone has a safe feast.
The final result
What we eat is a big part of our health, but it’s also not healthy to add a dose of guilt to your celebratory feast.
For truly healthy choices, focus on balance and moderation for most of the year and most of your choices, but social and cultural eating is part of balance.
Enjoying your festive foods doesn’t have to mean giving up all your healthy habits, but healthy eating and healthy indulgence can coexist if we let them.
Emma BeckettSenior Lecturer (Food Science and Human Nutrition), School of Environmental and Life Sciences, University of Newcastle
This article is republished by The conversation under a Creative Commons license. read this original article.
