6 Tips to ‘Detox’ After Overeating and Drinking During the Holidays

Between dinner parties, cookie exchanges, and holiday cocktails, most people report eating and drinking more than usual. during the holidaysgaining on average 1 to 2 pounds of body weight.

Now that a new year has arrived, bringing with it a return to regular routines and the typical avalanche of resolutions, many may be eager to look and feel healthier.

“If you’re feeling bloated and sluggish after the holidays, it’s most likely due to water retention due to eating foods high in sodium and sugar, along with alcohol and less overall activity,” he told Fox New Jersey-based registered dietitian Erin Palinski-Wade. Digital news.

‘I AM A PSYCHOLOGIST: HERE I TELL YOU HOW TO FINALLY BREAK YOUR BAD HABITS’

While it may be tempting to adopt a “detox” plan, the dietitian noted that the body detoxifies naturally through organs such as the liver and kidneys.

“You don’t need to follow a detox plan or take a special supplement to detox, however, you can adopt healthier post-vacation habits to support your body’s detox abilities while helping to eliminate water retention. water that makes you feel swollen and fatigued“, said.

Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, who practices as The Lupus Dietitian, agrees that the body does a good job detoxifying what it doesn’t need without any additional products, but acknowledges that holiday overindulgence can take its toll .

‘YO-YO’ WEIGHT LOSS HAPPENS FOR THIS SURPRISING REASON

“Many people feel bloated from eating more and more salt, sugar and alcohol,” he told Fox News Digital. “If you feel like you need a detox, I recommend a simplified diet instead of a detox diet.” (More on this below.)

6 tips for a reboot

Experts shared with Fox News Digital some simple steps to return to a healthier state after a season of excess.

1. Stay hydrated

New York-based registered dietitian and food blogger Lauren Harris-Pincus recommends consuming at least 64 to 96 ounces of water per day.

“This will help keep everything moving, support your own detoxification processes, nourish your skin“It helps with fatigue and combats the dryness we experience due to forced indoor heat in the winter,” he told Fox News Digital.

“You can adopt healthier habits after the holidays to support your body’s detoxification abilities.”

All sugar-free drinks count toward hydration: water, coffee, tea, and sparkling water, as well as milk and yogurt, according to Harris-Pincus.

“Most fruits and vegetables are also hydrating,” she added.

2. Follow a ‘simplified diet’

Freirich recommends continuing to eat consistently throughout the day, focusing primarily on unprocessed foodshomemade meals and “particularly nutritious” foods such as vegetables, soups, whole grains, beans, nuts, seeds and fruits.

He also recommends slowly increasing fiber to 25 to 35 grams per day. Examples of high-fiber foods include unprocessed vegetables, whole grains, nuts, seeds, beans, lentils, and chickpeas.

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

3. Promote physical activity

The Physical Activity Guidelines for Americans recommend that adults do 150 minutes of moderate intensity. physical activity per week.

“Even if you can’t do structured exercise, simply adding more steps to your day or incorporating stretching into your routine will help combat bloating and increase energy,” Palinski-Wade said.

IS EATING ONCE A DAY A GOOD IDEA? EXPERTS SHARE DIFFERENT OPINIONS ON THE ‘OMAD DIET’

Harris-Pincus agreed that it doesn’t have to be extreme: “even walking around the house brings physical and mental benefits.” health benefits“.

4. Prioritize sleep

Most experts recommend that healthy adults get at least seven hours of sleep per night.

“Lack of quality sleep Not only does it drain your energy, but it can also affect hunger and satiety, leading to poor food choices that will leave you feeling bloated and sluggish,” Palinski-Wade said.

She recommends going to bed at the same time every night, eliminating distractions like televisions and cell phones, and trying to have a quiet, dark sleep environment.

5. Increase foods that contain probiotics

Probiotics are microorganisms that help balance the “good” and “bad” bacteria in the gut microbiome, promoting healthy digestion, according to experts.

CLICK HERE TO GET THE FOX NEWS APP

“Probiotics can be found in yogurt, kombucha, kefir, miso soup, kimchi, sauerkraut and other fermented foods,” Freirich said.

6. Eliminate or limit alcohol

Recent research has confirmed the negative health effects of alcohol, including an increased risk of many types of cancer.

“Reducing or avoiding alcohol consumption can do wonders for your health, energy and overall well-being in the new year,” Freirich said.

Dangerous behaviors to avoid

Palinski-Wade warns against products that claim to offer a “quick fix,” such as losing a rapid amount of weight in a short period of time or promoting detox claims that are not supported by scientific evidence.

“Reducing or avoiding alcohol consumption can do wonders for your overall health, energy, and well-being.”

“Some of these products could contain potentially harmful ingredients or laxatives, or may interact with other supplements and medications“he warned.

It’s always best to discuss a supplement with your doctor or dietitian to make sure it’s from a reputable brand and is safe for your individual health needs, the dietitian added.

CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER

“To feel your best and maintain that feeling, you need to incorporate realistic exercises. life habits “You can follow it day after day,” Palinski-Wade said. “Consistency is key when it comes to making real change in health.”

Freirich agreed and warned against any extreme fasting, cleansing products, or detoxification.

“Many of these cause extreme bowel movements, which can lead to a dramatic loss of electrolytes and fluids that can be extremely dangerous for the body,” he warned. “Fasting and cleanses can also cause dangerous changes in blood sugar.”

For more health articles, visit www.foxnews.com/health

Instead, focusing on the six steps outlined above will help you digestive system Move regularly, Freirich said, while reducing water retention and bloating.