During endofyear celebrations such as At times, such as gettogethers and Christmas dinners, it is common for people to eat unusual meals, which can encourage episodes of overeating🇧🇷
flatulence, heartburn etc indigestion are among the most common symptoms in these cases. Nutritionist Jamile Tahim* points out that using teas is indicated to avoid the sensation of swelling and fluid retention.
“These episodes are occasional moments when people overeat and sometimes feel regret, guilt, or fear about gaining weight, and they often happen in social situations,” he says.
In an interview with Diário do Nordeste, the specialist listed tips on how to avoid discomfort as well as guidelines for a healthier diet.
digestion
The expert warns that in order to avoid feeling bloated or poor digestion, an important point lies in the diet chew🇧🇷
“Those who eat quickly, with distraction, and without properly chewing have an upset digestive process, often with a feeling of fullness and avoid postprandial bloating,” he explains.
teas
like teas Espinheira Santa, mint and rosemary are good for stomach health. already the one from horsetail It is ideal for treating fluid retention.
Widespread antacids can also relieve symptoms of bloating because they contain substances that neutralize the pH of the stomach.
Before and during dinner
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The nutritionist also listed important precautions to take before and during meals:
- Don’t go to gatherings hungry: Eat normally throughout the day and avoid the habit of skipping food in order to eat more at social events;
- Start meals with appetizers that promote satiety, ie good sources of fiber like green salad with seeds and good sources of protein like meat, chicken, seafood, cheese;
- Chew carefully and slowly, enjoy the food without eating so quickly. Eating too quickly and distractedly hinders the feeling of satiety and encourages episodes of overeating.
nutritional routine
According to the nutritionist, after this period of social events, it is imperative to return to the eating routine. However, limitations should not be encouraged.
“Prioritize mindful eating, respect the signs of hunger and satiety, avoid excess, and don’t compensate with eating restrictions or strenuous exercise,” he advises.
“Many people develop compensatory behaviors after yearend exaggeration, with the mistaken notion that they are compensating for the excesses. However, such behavior reveals an inconsistent relationship with food and body image and is detrimental to physical and mental health.
Photo: Shutterstock
On balanced nutrition based on natural and minimally processed foods such as fruits, vegetables and legumes, whole grains, grains and seeds, oilseeds and legumes, it is important because it contains sources of fiber, vitamins, minerals, protein and good fats. As opposed to a diet high in processed foods, sugar and sweets and fast foods, which are proinflammatory in nature and interfere with our body’s natural detoxification capabilities.
“Very restrictive diets, such as fad diets and diets that promise rapid weight loss, actually create a vicious cycle of deprivation, followed by episodes of loss of control and overdoing it, and then guilt and failure. The ideal is to monitor these behaviors and seek professional help from psychologists and nutritionists who are experts in eating behaviors,” he says.
take care of yourself hydration This is also an important point, especially after consuming alcoholic beverages, since adequate water intake promotes the metabolism of alcohol.
“Enjoyment in moderation, eating with pleasure and balance and fraternizing with friends and family is part of social life and should be a pleasant moment without exaggeration,” concludes the expert.
*Jamile Tahim is a nutritionist, graduate of the University of Fortaleza (Unifor), postgraduate in Clinical Nutrition and Applied Phytotherapy and in Nutrition in Nephrology, Improved in Biochemistry and Metabolism, Improved in Behavioral Approach, in addition to a Masters student in Nutrition and Health at the State University of Ceará (Uece). Works in private practice in Fortaleza (CE) providing clinical care to adults and the elderly with a focus on preventive nutrition and chronic noncommunicable diseases (NCDs).