Between dinners, cookie exchanges, and cocktail parties, most people are eating and drinking more than usual during holidaysgaining an average of 1 to 2 kilograms of body weight.
Now that the new year has arrived—bringing with it a return to normal routines and the typical flurry of resolutions—many may be looking forward to look and feel healthier.
“If you’re feeling bloated and sluggish after the holidays, it’s most likely water retention from eating foods high in sodium and sugar, along with alcohol and less overall activity,” New Jersey dietitian Erin Palinski-Wade told Vijesti Digital on Fox.
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While it can be tempting to jump on a “detox” plan, the dietitian noted that the body naturally detoxifies through organs like the liver and kidneys.
Most people reported eating and drinking more than usual during the holidays, gaining an average of 1 to 2 kilograms of body weight. (iStock)
“You don’t have to follow a detox plan or take a specific detox supplement—however, you can adopt healthier habits after the holidays to support your body’s ability to detox while helping flush out the water retention that’s making you feel bloated and tired“, she said.
Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, who works as a lupus dietitian, agrees that the body does a good job of detoxing what it doesn’t need without any extra products—but admits that holiday overindulgence can take its toll.
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“A lot of people feel bloated because of excessive food intake and more salt, sugar and alcohol,” she told Fox News Digital. “If you feel you need a detox, I recommend a simplified diet instead of a detox diet.” (More on that below.)
6 reset tips
Experts shared with Fox News Digital some simple steps to get back to a healthier state after a season of overindulgence.
1. Stay hydrated
New York-based registered dietitian and food blogger Lauren Harris-Pincus recommends aiming for at least 64 to 96 ounces of water per day.
“This will help get things moving, support your own detoxification processes, nourish your skinhelp with fatigue and combat the dryness we feel from forced indoor heat in the winter,” she told Fox News Digital.
“You can adopt healthier habits after the holidays to support your body’s ability to detoxify.”
All unsweetened beverages count toward hydration — water, coffee, tea and soda, as well as milk and yogurt, according to Harris-Pincus.
“Most fruits and vegetables are also hydrating,” she added.
2. Follow a ‘simplified diet’
Freirich recommends that you continue to eat consistently throughout the day, focusing primarily on unprocessed foodshome-cooked meals and “specially nutritious” foods such as vegetables, soups, whole grains, beans, nuts, seeds and fruits.
Experts recommend focusing on unprocessed foods, home-cooked meals and “highly nutritious” foods such as vegetables, soups, whole grains, beans, nuts, seeds and fruit. (iStock)
He also recommends slowly increasing fiber intake to 25 to 35 grams per day. Examples of high-fiber foods include unprocessed vegetables, whole grains, nuts, seeds, beans, lentils, and chickpeas.
Harris-Pincus also recommends balancing meals with protein, fiber-rich carbohydrates, and heart-healthy fats.
3. Increase physical activity
The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity for adults physical activity per week.
“Even if you can’t fit in a structured workout, just adding more steps to your day or incorporating stretching into your routine will help fight bloating and increase energy,” Palinski-Wade said.
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Harris-Pincus agreed that it doesn’t have to be extreme — “even walking around the house takes a toll mentally and physically health benefits.”
4. Prioritize sleep
Most experts recommend that healthy adults get at least seven hours of sleep each night.
“Lack of quality sleep not only does it drain your energy, but it can also affect hunger and satiety, leading to poor food choices that leave you feeling bloated and sluggish,” Palinski-Wade said.
Most experts recommend that healthy adults get at least seven hours of sleep each night. (iStock)
She recommends going to bed at the same time every night, removing distractions like TVs and cell phones, and trying to sleep in a quiet, dark environment.
5. Increase your intake of foods containing probiotics
Probiotics are microorganisms that help balance “good” and “bad” bacteria in the gut microbiome, which promotes healthy digestion, experts say.
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“Probiotics can be found in yogurt, kombucha, kefir, miso soup, kimchi, sauerkraut and other fermented foods,” Freirich said.
6. Eliminate or limit alcohol
Recent studies have confirmed the negative effects of alcohol on health, including a higher risk of many types of cancer.
“Reducing or skipping alcohol can do wonders for your overall health, energy and well-being in the new year,” Freirich said.
Dangerous behaviors to avoid
Palinski-Wade cautions against products that claim to offer a “quick fix,” such as rapid weight loss in a short period of time, or promote detoxification claims that are not backed up by scientific evidence.
“Reducing or skipping alcohol can do wonders for your overall health, energy and well-being.”
“Some of these products may contain potentially harmful ingredients or laxatives or may interact with others supplements and medicines“, she warned.
It’s always best to discuss a dietary supplement with your doctor or dietitian to make sure it’s from a reputable brand and is safe for your individual health needs, the dietitian added.
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“In order to feel your best and keep that feeling, you have to include realism life habits you can stick with it day after day,” Palinski-Wade said. “Consistency is key when it comes to making a real health change.”
Probiotics are microorganisms that help balance “good” and “bad” bacteria in the gut microbiome, which promotes healthy digestion, experts say. (iStock)
Freirich agreed, cautioning against any extreme fasting, cleansing or detoxification products.
“Many of these cause extreme bowel movements, which can lead to a dramatic loss of electrolytes and fluids that can be extremely dangerous to the body,” she warned. “Fasting and purging can also cause dangerous changes in blood sugar.”
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Instead, focusing on the above six steps will help you digestive system move regularly, Freirich said, while reducing water retention and bloating.
