5 tips for eliminating excess after the holidays

 5 tips for eliminating excess after the holidays

The holiday season is often synonymous with conviviality, sharing, and also excess. 

Large meals, shorter nights, and a hectic pace can quickly take their toll on our health and well-being. 

There are simple and accessible solutions to eliminate excess, regain your energy, and start the new year off right. 

Whether you're looking to feel lighter, improve your digestion, or get back to quality sleep, here are some tips to help you get back on track after the holidays.

What is post-holiday excess?

Holiday overindulgence is often the result of a combination of rich meals and lack of sleep. These factors can unbalance our bodies and cause various discomforts:

• Accumulated fatigue: lack of sleep and changes in our routine disrupt our rhythm.
• Digestive problems: Meals high in fat, sugar, and salt can overload our digestive system.
• Water retention and bloating: Eating more salt than usual often leads to water retention.

Weight gain: inevitably, the increase in calories ingested is reflected on the scale.

By understanding the causes of these excesses, it becomes easier to choose appropriate actions to get back into shape.

5 tips for finding balance after the holidays

After the holidays, it is important to regain physical and psychological balance to regain well-being and energy daily.

Resume a balanced and hydrated diet

After the holidays, focus on foods that provide your body with the nutrients it needs without weighing it down. 

The idea is to restore balance by choosing foods that are rich in nutrients and easy on the digestive system.

• Hydration: After the holidays, it's important to drink plenty of water, which helps flush out accumulated toxins and restore vitality to the body. To do this, aim to drink between 1.5 and 2 liters of water per day. If you find water bland, opt for herbal infusions like green tea, mint, or fennel, which stimulate digestion and have a draining effect.
• Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, and fiber, which are essential for proper bowel movement. Their fiber helps aid digestion and prevent bloating. Green vegetables, in particular, such as spinach, broccoli, and zucchini, are ideal for this period. Fruits such as kiwi, citrus fruits, and apples are excellent sources of vitamins and antioxidants.
• Moderate fat and sugar intake: It's advisable to limit fatty and sugary foods, which can prolong digestive inflammation. Choose healthy sources of fat like avocados, nuts, and olive oil, and avoid rich desserts or processed foods.
• Lean proteins: Proteins play an essential role in cell regeneration. For optimal recovery, choose lean proteins like fish, white meats, or legumes (lentils, chickpeas). They will provide you with energy without weighing down your digestion.

To feel good in your body, it is essential to quickly resume a healthy and balanced diet.

Support digestion and reduce bloating

After a period of overindulgence, it's common to experience bloating or digestive issues. There are a few tricks you can use to relieve these feelings and stimulate your digestive system.

Infusions and detox drinks help soothe bloating and improve digestion:

• Ginger Infusion: Ginger is a natural anti-inflammatory that helps reduce nausea and aid digestion.
• Fennel tea: This plant is known for its digestive and anti-bloating properties.
• Warm lemon water: In the morning, drinking a glass of warm water with lemon juice helps stimulate the liver and facilitate the elimination of toxins.

Fiber is essential for regular bowel movements, but it's best to reintroduce it gradually to avoid shocking your body. 

Choose cooked vegetables and fruits that are easy to digest, and avoid fermented foods like cabbage or beans if you're sensitive.

To avoid adding to intestinal imbalance, limit products like dairy products, spicy foods, and carbonated drinks, which can irritate the intestinal walls and promote bloating.

Gently get your body moving again

After the holidays, opt for gentle and gradual activities.

• Brisk walking: Walking for 30 minutes a day is an excellent habit for boosting circulation and promoting healthy digestion. Walking outdoors also helps reduce stress and improve mood.
• Yoga or stretching: Yoga or stretching exercises help relax muscles, improve breathing, and reconnect with your body. Certain poses, such as those that stretch the abdominal area, can even aid digestion.
• Gradually ease back into cardio: For those who feel fit, moderate cardio activity (cycling, jogging) can be a good way to burn calories and stimulate sweating, helping to eliminate toxins. No need to overdo it! The important thing is to get back into a routine that feels good and energizes you.

Getting back into physical activity not only helps boost your metabolism, but also boosts your morale.

Get a good night's sleep

Establishing a few routines is essential to getting back to a good night's sleep. First, try establishing a regular bedtime and wake-up time. 

A regular routine allows your body to regain its natural rhythm, which may be disrupted by the holidays.

• Avoid screens before bed: Screens emit blue light, which disrupts the secretion of melatonin, the sleep hormone.
• Promote relaxation: a chamomile or linden infusion, a relaxing read, or a few minutes of meditation will help you fall asleep more easily.
• Ideal bedroom temperature: Maintaining a temperature around 18°C ​​promotes restful sleep. Avoid overheating your bedroom, as this can disrupt your rest.

Sleep is essential to recover from the excesses of the holidays, because it is during the night that the body regenerates.

Gently detoxify with antioxidants

To help your body rid itself of excess free radicals produced during the holidays (sugar), antioxidants are your allies. These nutrients help protect your cells, strengthen your immune system, and improve your energy.

• Fruits rich in antioxidants: Berries (strawberries, blueberries), citrus fruits, apples, and kiwi are excellent sources of antioxidants.
• Unlimited green vegetables: Spinach, broccoli, and kale are rich in essential vitamins and minerals.
• Superfoods: Turmeric, chia seeds, and goji berries are natural allies to support your body and promote gentle detoxification.

After a hectic holiday season, finding balance is essential to getting back on track. By adopting simple, healthy habits, you can gradually help your body eliminate excesses and regain its vitality. Focus on a balanced diet, appropriate physical activity, and good sleep to restore your body to its full potential.