Physician Assistant and Nutrition Fellow topic: A healthier holiday

The holidays will surely be different this year, given concerns about big gatherings during the pandemic. Indulging in large meals and lots of treats is one tradition, however, that most of us will continue – and perhaps even seek comfort in as we wrap up this stressful year.

As a PA (physician assistant) at San Juan Health and Nutrition Fellow for the PA Foundation, I encourage marking the end of the year in another, healthier way. Why not embrace this year of change, evaluate our usual traditions, and begin new traditions that can improve our wellness?

For most people it’s not possible (or enjoyable) to avoid all sweets and special meals during the holiday season. However, small changes can add up to a big difference in 2021.

If Grandma’s famous cookies are one of your favorite Christmas traditions, make room for one, but consider skipping the cheese and crackers or an extra dinner roll.

During big meals or parties, try to take small portions and savor small bites of them. Eating smaller portions slowly will still allow you to enjoy the food without eating too quickly and piling on seconds before you realize you’re full.

Adding more fresh fruits and vegetables to your meals can also help you to feel full without as many calories.

What you put in your glass is also as important as what you put on your plate! If you’re thirsty, you’re more likely to interpret your thirst as hunger. Drink plenty of water before and during holiday meals.

Limiting sweetened beverages (sodas, wine, beer, eggnog), or substituting them for calorie-free options are other easy steps to take.

And speaking of steps, going for a brisk walk before cozying up on the couch for games or movies is also something the whole family can do together.

Incorporating 150 minutes of movement a week – even if it’s broken into 15 minutes at a time – can help to build muscle and boost your metabolism.

Making small changes are important for your health, especially when it comes to preventing diseases such as type 2 diabetes. type 2 diabetes is one of the most common health problems Americans face today.

In fact, in 2018, 13 percent of all adults in the U.S. had diabetes; in adults over age 65, that number was 27 percent. Diabetes is a risk factor for stroke, heart disease, kidney dysfunction, limb amputation, vision loss, and poor wound healing.

People with diabetes also have much higher rates of serious complications and death from COVID-19 than people without diabetes.

Why does this matter, especially around the holidays? Diabetes can be a disease influenced by diet and lifestyle, and better choices throughout the holiday season can have an impact throughout the year.

Studies suggest that small increases in weight around the holidays are often never lost, and contribute to chronic weight gain as an adult.

Making small efforts to eat well and get moving more throughout the season can help you feel healthier, more energetic, and proud heading into the New Year.

If you or your healthcare provider believe you are at an increased risk for type 2 diabetes, make sure to check in! Regular check-ups with your healthcare provider are key, as many people with type 2 diabetes do not know they have it.

The holidays are a time of giving, and I cannot think of a better gift to give my loved ones – and myself – than taking care of my health. Best wishes for new ways to celebrate this holiday season and a healthier year in 2021.

If you’re interested in learning more about how you can improve your nutrition, visit the Nutrition Fellowship’s website (pa-foundation.org/yournutrition) or contact your primary health provider.

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