Endocrinologist points out that hydration is essential during the holidays

To preserve health at the end of the year festivities, endocrinologist Lorena Lima Amato, member of the Brazilian Society of Endocrinology and Metabology (SBEM), highlights that, in summer in Brazil, as it is always hot, hydration is essential. The person should drink lots of water and be careful with excessive exposure to the sun “because, really, the temperatures are very high”.

Lorena said that it is necessary to choose the type of food and also alcoholic drinks, as they worsen any dehydration situation. Regarding food, in particular, she drew attention to checking its origin, to avoid intestinal disorders.

“Dehydration can sometimes turn into a serious condition, depending on the patient.” She recommended maintaining medication treatments, whatever they may be. “Do not stop and continue physical activity, as far as possible.”

Fat

Regarding food, the doctor indicated that attention should be paid to very fatty foods. “Don’t abuse it too much.” She recalled, however, that no food is prohibited, including for diabetics and hypertensive patients.

“No food is prohibited; I always say this to patients. The question is moderation If there is a food that will not do you so much good, let it be in small quantities, that is, to savor it and not to overindulge or abuse it. If you suspect that you have a certain lack of control, or compulsion to eat, seek medical attention, as there is treatment for that.”

During end-of-year meetings or get-togethers, a tip is, with each sip of alcohol, also take a sip of water to stay hydrated, as alcohol dehydrates the body quickly.

“You hydrate and end up drinking less.” People should stay away from snack tables, especially if they are hungry. A practical tip is, instead of reaching straight out of the jar with your hand, take what you want as a starter on a plate and walk away. “The issue is losing track of the quantity because, if you stay next to the table and the food, you get it from the source and have no idea whether you ate a bucket or a spoon.”

Still in relation to drinks, he stated that preference should be given to sugar-free drinks, because alcohol already has a lot of empty calories, or zero nutrient calories.

“If you add sugar, you’ll be full of empty calories.” Another tip is not to let the waiter fill your glass or glass before the drink is finished because, in the end, the person will have no idea how many drinks they took. It is best to let the glass empty to gain insight and maintain control over the amount you are ingesting. And without forgetting to drink the same proportion of water with each sip.

Risk

According to the doctor, well-controlled diabetics do not need to deprive themselves of anything, in the same way as a healthy person. But you should pay greater attention, avoiding foods that have a high fat content or a lot of sugar. In the case of hypertensive people, too much fat and too much salt will also be harmful.

They must pay special attention, but nothing is prohibited, as long as they take the necessary precautions. The endocrinologist highlighted that the problem with hypertension is cardiovascular risk, because foods with fat generally have high cholesterol.

For those who drink too much alcohol and have a hangover the next day, the advice is to stay hydrated and use appropriate medications for the symptoms, but always with the guidance of your doctor. Eating light foods is very important for recovery after drinking too much alcohol.

Social aspect

The clinical nutritionist at Hospital São Vicente de Paulo, Julia Quinet, reinforced that, to avoid overeating and maintain good nutrition and health during the end of year festivities, people should reduce their focus on food and highlight the social aspect, “which It’s the most important thing, we get together to socialize with others.”

Avoiding skipping meals is another tip from Julia so that citizens, if they have an event, don’t arrive very hungry and end up eating more snacks and drinking more. He should give preference to more protein foods. “Always order meat, protein, to feel more satiated,” she said.

Julia Quinet recommended that people should look for possible changes to the menu at get-togethers away from home, according to their dietary restrictions, replacing, for example, two side dishes with a salad, to make the meal more balanced.

In restaurants, the tip is to always start with normal water or water with lemon drops, “because, with that, we can control our hunger more and then you won’t have as much of an appetite at meal time. You can eat a little less, reduce the space in your stomach.”

If a person is going to consume alcoholic beverages, they should prefer spirits, such as vodka, gin and tonic, and avoid beer and draft beer, which are higher in calories, and avoid fried or breaded preparations, which are more fatty and inflammatory for the body. “The person ends up retaining more fluid and swelling a little more, becoming more inflamed.”

Likewise, you should avoid creamy sauces, such as rosé and tartar, which contain higher-fat dairy ingredients. A good option is bean and pumpkin broths, which have fewer calories, and do without toast, he suggested. When in doubt, for Julia Quinet, the best option is grilled, with a side of roasted, boiled or steamed vegetables or salad. If you have carbohydrates from alcoholic beverages, this is the smartest option, said the nutritionist. “If there are going to be calories from drinks, we try to reduce the food a little more.”

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