HEALTHY HOLIDAY HABITS - Dr. C. Farquharson-Deveaux, MD

The Christmas season is here, and once again persons can look forward to a number of festive events to participate in.  This time of year can also prove especially difficult when trying to maintain appropriate behaviour, specifically with regards to the consumption of food and alcohol. 

The use of alcohol tends to increase with festive seasons.  Here in the Bahamas we already have a high rate of alcohol use and with the recent economic downturn this can cause an even greater percentage of people to turn to alcohol to relieve anxiety, depression, loneliness, self-doubt or unhappiness.  It is a 'drug' that anybody can easily become addicted to and can change the way your mind and body works in several ways.  Immediate effects include slowing your reaction time; confuse your thinking, cause black-outs or memory loss, make you feel sick, dizzy or clumsy and cause vomiting or seizures if a large amount is consumed quickly.  It may also cause you to lose your inhibitions; impair your judgment and lead you to engage in risky behaviours like having unprotected sex or driving when you should not.  Excessive use can also lead to significant problems with your family, relationships, school, social activities, finances and job.

Men and people with a history of alcoholism in their family are at greater risk for having problems with alcohol.  However, anyone can be affected and it is also not limited to the poor or uneducated.  Many people find it hard to admit that they do have a problem but often people around you see your problem even though you may try to hide or deny it.  If you would like to know if you have an issue, there are four questions you can ask yourself.
 Have you ever (1) felt the need to cut down on your drinking (2) felt annoyed by criticism of your drinking (3) felt guilty about your drinking or (4) felt as if you needed a drink first thing in the morning?

If you answered yes to any one of these, you may have an alcohol problem and the first step is to admit to it and commit to stopping.  Seek medical help from your family doctor right away and you can be guided with different treatment options.  Speak with someone you feel can help and offer support including a trusted friend, counselor or support group.  If you are at risk for having an alcohol problem then avoid using it as much as possible and avoid associating with other people or events where there is pressure to drink.  For parents, speak with your teens and monitor their activities as peer pressure and emotional stress can easily steer a lot of young people to start unhealthy drinking habits.  Quitting is usually not easy but your efforts will be rewarded by better health, better relationships and a sense of accomplishment.

The other challenge which the festive season brings is that there are lots of opportunities to overeat and indulge on special foods.  Ham, turkey, stuffing, fruit cake and egg nog are just a few items that are added to an already calorie-rich menu during parties, lunches and other get-togethers.  Many of us console ourselves that this is only for a short period and that as of January 1st we will fulfill our New Year's resolution and the added pounds will melt away as we exercise and eat healthier.  If most persons are honest with themselves and others who ask our opinion, then you should realize that often this weight continues to add year after year. 

The risk of this increased weight over time of course is obesity with increased chances of getting high blood pressure, diabetes, heart disease, irregular periods, lower self-esteem and decreased confidence.  Everyone, including myself, should therefore make a strong effort to follow a few suggestions to help curb the urge to pack in the calories over the next three weeks. 

1. Don't starve yourself.  By not eating all day before a party or special holiday meal we can cause excess hunger and overeating later.  Eat light, low-calorie meals during the day and then have some fruit, low fat milk or vegetables to curb your appetite before leaving for the event.

2. Make wise choices.  Before loading your plate, browse all the selections and decide which foods you would like to have and which you can skip without feeling too deprived.  Set a reasonable limit for what and how much you are going to eat.  To avoid excess snacking, put all foods on a small plate and don't sit or stand near the food table.

3. Slow down.  Concentrate on eating slowly and enjoying the foods you've selected.  Eating quickly increases the chances of taking second helpings.  Spend more time socializing with family and friends and remove the emphasis off the food.

4. Be prepared.  If you are out all day shopping or driving, take a few healthy snacks like nuts, raisins, whole grain crackers or fruits to decrease the chances of eating fast foods on the run.  Drinking water to keep hydrated also helps to prevent excess hunger.

5. Limit your alcohol intake.  Some mixed drinks like egg nog or 'sky juice' can have as much as 500 calories!  Also, alcohol increases your appetite and can cause you to eat more calories.

6. Set a good example.  If you are hosting an event, offer some healthy alternatives like vegetable or fruit platter, whole grain crackers or rolls with low fat cheeses, carved roast turkey or poached salmon, shrimp cocktail, roasted potatoes or stir fried vegetables.  Many of your guests will appreciate your consideration.

7. Stay active.  During the hustle and bustle of gift buying, socializing and worshipping it is very easy for your exercise routine to suffer.  Try to maintain a few days of walking or add dancing to holiday music, using stairs more often and parking far away from the mall or shop entrance as ways to stay active during this time of year.

Following these simple but effective steps can help make for a better and healthier holiday season, but just as importantly a healthy after festive season.

Dr. Farquharson is a Family Medicine Specialist at Holistic Family Medicine Center, Tonique Williams-Darling Hwy (West) , Nassau, N.P. Bahamas.  P.O. Box S.P. 60568, 
Tel: 242-325-1665/6.
Office Hours - 9a.m. to 5p.m.

Your Health is a highly read ,monthly feature in The Eleutheran newspaper.