The Post-Festive Detox!
The festive celebrations are over and the one thing that we fear is the weighing scale. Indulgence has been at its peak and all that we most likely need right now is to detox and cleanup. After a heavy and calorie-loaded festive week, it is essential that you detox in a safe and healthy way to recover the body and put your system back on track.
Binge eating is not persuaded by physiological hunger. It is driven by mental issues, for example, fear of failure or rejection or neglected desires. There are numerous emotional and physical results to bingeing. Physical discomfort and gastrointestinal distress frequently occur due to the high volume of food ingested. One may experience lethargy and fatigue. Continuing in the behavior for months or years intensifies feelings of depression, anger, sadness, and loneliness.
Binge eating often results in serious health problems that might last a lifetime. Social isolation occurs from the amount of time required to execute and recover from bingeing. Extreme shame usually surrounds this disorder, meaning it must be done in private.
When we binge eat, our bodies go through both physical and mental changes. Here are a few of them:
- The large amount of food can make us very bloated and develop abdominal discomfort. Binge eating often involves unhealthy junk food with very little fibre. This can lead to even more bloating and constipation.
- Binge eating can cause the stomach to be full of food, leading to pressure on the sphincter (lock) at the bottom of the gullet so it relaxes and can open up. Once it opens up, you can get a burning sensation all the way to the throat and some food particles or liquid in our mouths. Heartburnis that burning sensation in your chest or throat that’s caused by acid rising from your stomach. This heartburn can also cause inflammation which can cause long term damage.
- Perhaps the most critical result of binge eating is undesirable weight gain. While some maintain a normal weight, most individuals who routinely binge eat become overweight or obese, which often results in medical complications. These incorporate cardiovascular disease; hypertension, cholesterol and diabetes.
- Binge is often on foods that cause our blood sugars to spike, this triggers a sharp rise in insulin so the excess sugar can be absorbed and possibly stored away as fat. This can result in fluctuating energy levels, fatigue, tiredness and a signal to your brain to eat more.
- A lot of times, you binge eat to boost your mood. But afterwards, people tend to feel bad. A lot of people are concerned about their weight and the binge episodes make them anxious, worried and sad that they aren’t reaching their weight loss goals. It can become a vicious cycle as going on a diet during the week and restricting food then triggers another binge episode
Loss of necessary nutrition in the body requires that you go through a detox, because even if you have been previously following a healthy lifestyle, a month long gap makes it difficult for your body to become as active as earlier. Think about a detox as a cleanup for your body; it’s an approach to recharge, restore, rejuvenate, and revive your body, and return to fitness. Self-motivation and self-discipline is needed to get into a healthy lifestyle. Try these simple tips for a complete detox.
- If you are unable to exercise as much as you usually do due to late nights, keep yourself active through the day, walk to places instead of driving, climb the stairs instead of taking the lift, do house hold chores, play with your children, go gardening.
- One needs to live a detox life throughout their life. Detox is not a life event; it is a lifestyle. Eliminating coffee, teas, and even herbal teas high on caffeine, sugars, white flour, restaurant food, packaged foods are ways you live a detox life.
- Drink as much water as you can so you can help to flush out the toxins. Avoid drinking water with your food, it slows down your metabolism. Also, wait for at least an hour after your meals, to consume water. It will also help you eliminate better or have better bowel movements. During this time, due to the bad eating habits, late night, some people might experience acidity, Irritable Bowel Syndrome, or even constipation. Drinking water will help. This helps in better digestion.
- Caffeine reduces the amount and quality of sleep, so during the festive days one tends to have a few extra cups of coffee, or caffeinated drinks. Lemon water is a good replacement for a morning cup ofcoffee and during the day you can have decaffeinated herbal teas.
- Avoid added sugars. Sugar-free energydrinks and sodas contain artificial sweeteners. The trick is to cut down on sugar completely and bring it back gradually. Soft drinks, lemonades, sports drinks and even fruit juices should be eliminated.
- Alcohol consumption is on a high for several days in a row during the festive season. Drinking alcohol can lead to weigh gain. Alcohol is also classified as a depressant. If you crave for it, or must indulge socially, settle for an occasional glass of wine. Wine has anti-oxidants and has anti-depressant properties as well.
- Smoking increases specially during parties, as a social setup puts pressure. It is not easy to quit. To begincutting down on cigarettes, you must know the exact number of cigarettes you smoke every day. Reduce the total number of cigarettes by one every two days.
- Stop eating out. We eat anything and everything during the festival days. To detox one should only have home cooked meals, cooked organically in the right oil.
Making a lifestyle change is challenging, especially when you want to transform many things at once. Lifestyle changes are a process that take time and require support. A health coach becomes your ally in setting small goals and taking things one step at a time. The primary focus of health coaching is to focus on our qualities and build on them so that we may understand with the help of the health coach how the choices we make influence our body as well as our overall health. In partnership with your health coach you can work towards building a thorough plan that offers solutions to optimize your health and well-being. Making healthy lifestyle changes affects not only our risk for disease and the way we feel today but also our health and ability to function independently in later life.
Preeti Rao is a certified health and wellness coach. She is the CEO and Founder of Wellness Jiva and a consultant with Max Healthcare. Book an online coaching session with Preeti for a healthy lifestyle transformation. She tweets @KPreetiRao