心脏健康的假期小贴士
"Holidays can really take a toll on our stress levels and diets, 即使我们今年剩下的时间都很健康. The average person gains five pounds over the holidays, which is hard on the heart," says Dr. 安妮·索尔森,心脏病专家兼 UCSF's 心血管疾病预防中心. "What's important to remember any time we're trying to improve our health is that even the smallest changes can have a big impact."
The UCSF 心血管疾病预防中心 generated the following tips after years of seeing cardiology patients struggle to maintain healthy lifestyles during the holidays.
- 如果你的假期安排得满满的, give the first gift to yourself: Splurge on a healthy treat like berries for breakfast and try to do one healthy thing every day.
- Exercise is a wonderful stress reliever and it helps us look better and feel good about ourselves. 而不是把锻炼作为新年计划, 每天都要做一些小事情, using a walk or trip to the gym as an opportunity to catch up with friends or get some much-needed time to yourself.
在大多数日子里至少拍摄30分钟. While shopping or returning holiday gifts, instead of cramming into the elevator, take the stairs. Or pass up that parking space closest to the store and walk a little farther. 每一步都有帮助. - 不要过度饮酒. 据加州大学圣地亚哥分校的研究人员称, 酗酒会导致心悸, 头晕,呼吸困难, 他们称之为“假日心脏”."
- Before a party, eat a high-protein snack such as nonfat yogurt and a piece of fruit. The protein will give you sustainable energy and make it easier to pass up party foods that are high in saturated fat (found in animal fat and processed foods) and salt, which can lead to high blood pressure and blood cholesterol. The fruit will fill you up and help give you the vitamins you need.
- 而不是接受第一杯葡萄酒或香槟, 先喝一杯气泡水, 加一点柠檬汁. Many of us drink more alcohol (and calories) than we want because we start out thirsty and want something in our hand. Replace one of those drinks with water, and you've cut 100 or more calories from the evening.
- 如果你可以选择橄榄或其他零食, 吃橄榄吧——它们对你的心脏有好处, take longer to eat and give you clear evidence (with the pits) of how many you've eaten.
- 无法抗拒巧克力的诱惑? 不. Instead, look for dark chocolate with intense flavors and savor a small piece. If that minor indulgence keeps you from eating that whole box of milk chocolates, 它成功了.
- 如果你感到疯狂或情绪低落, 照顾好自己,不要暴饮暴食. Overeating triggers biological processes throughout the body that end up making us feel worse: Hormones go into overdrive to process the extra food, the pancreas overproduces insulin resulting in low blood sugar and tiredness, 睡眠周期会被打乱.
- If you feel your blood pressure rising, stop right then and take a few minutes for yourself. 如果可以的话,去做个按摩或泡个热水澡, but even a homemade facial mask or a $5 bottle of bubble bath can relieve stress.
- 最后,记住这个季节的精神. 不管我们是否信仰宗教, 现在是暂停的时候了, reflect on our priorities and spend time with people we love. These actions alone will help you not only survive the season, but create a lifetime of wellness.
心脏病 is the leading killer of both men and women in the United States, but most of its effects can be prevented or delayed through small ongoing lifestyle changes, 说Thorson.
但是在假期里, it's also important to avoid adding further stress to the season by trying to deprive yourself of foods you and your family love, 她补充说.
“尽管有那么多流行的减肥方法, the current thinking on weight loss and management is not to deprive yourself of the foods you like, 而是少吃或少吃,索尔森说. "As long as your overall diet is moderate in fat and calories, 你仍然可以吃你喜欢的食物."
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.