Festive hacks: Health experts share easy tips on how to avoid overeating

The heart wants what it wants Or does it This festive season if yoursquore turning to the same old excuse to reach for that extra bottle of tipple be warned that your heart may not be onboard with your plans Quite to the contrary you may be the next victim of the Holiday Heart Syndrome a condition triggered by binge drinking which is becoming increasingly common among merrymakersHeart safe Health firstDr Rajeev BhagwatThe Holiday Heart Syndrome is characterised by symptoms such as palpitations dizziness a choking sensation or difficulty breathing an elevated heart rate of about 120130 beats per minute and an irregular heartbeat ldquoPatients often describe a fluttering feeling in the chestrdquo explains Dr Rajeev Bhagwat a senior interventional cardiologist at Lilavati Hospital He points out that what makes this condition especially alarming is that many patients have no prior existing heart disease and that it is triggered especially by binge drinking episodes ldquoAlcohol stimulates heart tissue and makes electrical impulses in the heart speed up to cause irregular rhythms Binge drinking or consuming large amounts of alcohol in a short period of time can overwhelm the heartrsquos electrical system This in turn can trigger atrial fibrillationLuke CoutinhoAlcohol also has a toxic effect on the heart which can result in stress and injury to the cellsrdquo he explains Although there is no conclusive research on the occurrence of Holiday Heart Syndrome HHS Dr Bhagwat notes that while the condition was once common in middleaged and elderly patients the age limit is rapidly reducing It is also concerning that there is no census about what an acceptable amount of alcohol consumption amounts to mdash experts such as Dr Bhagwat suggest limiting your consumption to one or two drinks if complete abstinence isnrsquot a viable alternative If you experience any of the symptoms enlisted above it is advisable to seek immediate medical attention before your condition deterioratesExperts suggest keeping active and watching portion sizes during the festive seasonMindful indulgencePlanning to go easy on the tipple and load up your plate instead Be warned that excesses even with your food consumption can put a damper on your celebrations ldquoOur body doesnrsquot operate according to our social calendar When you overload your body with heavy meals and drinks it struggles to keep up leaving you feeling bloated sluggish and zapped of energy Sleep takes a hit too mdash have you noticed how a night of overindulgence can leave you tossing and turning And then therersquos the emotional side too mdash many people end up feeling guilty sad or regretful about how much they ate or drank during celebrations This can overshadow the joy of the occasion defeating the purpose of truly having a good time Even worse these feelings of guilt can lead to negative stress and a spike in cortisol which only adds to the strain on the bodyrdquo shares integrative lifestyle expert Luke CoutinhoSonal ChowdharyThe key to a truly enjoyable holiday season lies in having a reliable gameplan Herersquos how you can set the stage1 Move it to lose it Being mindful of your portion sizes is essential A balanced snack such as a handful of nuts and seeds or an energy bar before festive events can keep you from arriving at the party overly hungry says Sonal Chowdhary a nutrition consultant and author She adds that small walks after your meal can aid digestion If you have been skipping your daily workouts reverse walking can be a healthy and effective substitute for better digestion and blood sugar regulation mdash Chowdhary notes that 10 minutes of reverse walking is equivalent to an hour of walking forwardDry fruits can be a good alternative for sugar in desserts2 Rise and shine A glass of warm water with lemon or a light herbal spice infusion ginger or tulsi can support your digestion and prepare your body for the festive meal says Coutinho Chowdhary recommends kickstarting the day with a glass of vegetable juice containing amla mint ginger beetroot and cucumber as this can help prevent dehydration acidity and stomach discomfort ldquoMilk thistle known for its liversupporting properties aids in detoxifying the liver and mitigating alcoholrsquos effects Glutathione a powerful antioxidant helps reduce oxidative stress supports liver health and may even lower alcohol cravings by regulating glutamate levels in the brain Additionally taking magnesium at bedtime promotes better bowel movements relaxation and improved sleep qualityrdquo she advisesProbiotics can help promote good gut health3 Mindful switches ldquoEat foods that align with your bodyrsquos needs For instance if you know that piece of pizza will make you bloated opt for a jowar flourbased vegetable pizza instead Similarly table sugar can lead to high blood sugar levels and insulin spike creating inflammation in the body the root cause of many lifestyle diseases Replace sugar with natural sweeteners such as honey and jaggery and herbs such as cardamom cinnamon and stevia For sweets experiment with fruits and dried fruits instead of sugar However remember that natural sweeteners are still high in calories and moderation is essentialrdquo says Karishmma Chawla functional medicine nutritionist and lifestyle educatorKarishmma Chawla4 Supplement with care Omega 3 in the form of fish oil will help with cravings while magnesium supplements can calm your system down and also temper cravings Probiotics help your gut and increase the gut flora to reduce your sugar levels If you experience digestive discomfort activated charcoal can help to reset your system Finally a high strength Bcomplex and ample Vitamin D can help with a leaky gut and balance your hormonal health says Chawla5 Three bites to satiety A good practice to inculcate during the festive season is the threebite rule says Chawla Of these the first bite is intended for you to taste the food and become acquainted with the flavours The second bite is to enjoy the food and let the flavours linger The third bite is for you to say goodbye to the food and reflect on the experience This strategy lets you enjoy the occasional treat without sabotaging your fitness goals It is based on the idea that the first bite is usually the most delicious and that your excitement starts to decline by the third bite To get this strategy to work for you make sure to chew slowly eliminate all distractions and eat mindfully