Doctor shows how to detox and regain balance after a long holiday

Quickly reestablishing a healthy diet and lifestyle after the holidays not only helps you regain a feeling of lightness and alertness, but also prevents dangerous health complications.

Symptoms of “overload”

According to Dr. Bui Pham Minh Man, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, after a period of uncontrolled eating, the digestive system becomes "overloaded" with symptoms of bloating, flatulence, indigestion, loose stools or constipation.

In addition, many people have reported increased blood sugar and blood pressure due to consuming too much refined starch, simple sugar, salt and saturated fat.

In addition, sleep disorders, mood swings... are also consequences of endocrine disorders and accumulation of toxins in the body.

If not properly treated, these disorders can lead to chronic metabolic conditions and long-term health effects.

After a period of uncontrolled eating, the digestive system is "overloaded" with symptoms of bloating and flatulence.

Illustration: AI

Risk of renal dysfunction in patients with underlying disease

People with underlying diseases such as high blood pressure, cardiovascular disease, diabetes... need to be especially vigilant after the holidays.

With high blood pressure, eating salty foods, drinking a lot of beer and alcohol, and lack of sleep can cause blood pressure to suddenly increase, increasing the risk of stroke and cerebral infarction.

For cardiovascular disease, a diet rich in bad cholesterol and saturated fat promotes atherosclerosis, increasing the risk of angina and myocardial infarction.

People with diabetes who eat irregularly and consume large amounts of sugar and fat can easily cause blood sugar to fluctuate sharply, increasing the risk of acute complications such as hyperosmolar coma or ketoacidosis (a serious metabolic disorder).

"The above group of patients are also very susceptible to lipid disorders, fatty liver, and kidney dysfunction if they do not adjust their lifestyle in time after a period of uncontrolled eating during the holidays," added Dr. Minh Man.

What to do to support body detoxification?

Doctor Le Nhat Duy, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, said that to help the body detoxify and regulate metabolism after the holidays, some natural drinks are recommended, including:

Light green tea : Contains many polyphenols that are powerful antioxidants and improve blood vessel function. You can drink 1 to 2 cups a day (avoid tea that is too strong to avoid insomnia).

Celery juice : Rich in natural potassium, helps lower blood pressure, can drink a glass in the morning before meals.

Roasted black bean water : Helps cool the body, detoxify the liver and stabilize blood sugar. Can be drunk instead of filtered water during the day.

Roasted brown rice water : Provides B vitamins, supports energy metabolism and soothes the nerves. Should be drunk warm and maintain 1-2 glasses per day.

Artichoke juice : Detoxifies the liver, aids digestion and reduces blood cholesterol. Drink one glass a day (warm or cold).

“In addition to adjusting nutrition, maintaining light physical activity such as walking, doing physical exercises and ensuring adequate sleep are also important factors to help the body recover fully, best preparing for the next working phase,” Dr. Nhat Duy emphasized.

Accordingly, the doctor suggests a sample menu for a day of "recovery" after the holiday, including:

Breakfast : Oatmeal, a boiled egg and a glass of roasted brown rice water. Mid-morning snack: a small apple.

Lunch : Steamed fish with ginger, spinach soup cooked with lean meat and brown rice

Afternoon : Drink a glass of celery - green apple smoothie without sugar.

Evening : Light snack of mixed vegetable salad with olive oil and grilled chicken breast. Before going to bed, drink a glass of warm artichoke water.

To help the body recover and regain balance, especially for people with underlying diseases, nutrition experts recommend some basic principles:

Reduce salt intake to less than 5 g/day. Reduce sugar and refined starch intake.

Limit processed foods, canned foods, cakes, soft drinks, milk tea...

Replace saturated fat with good fat from salmon, mackerel, avocado, olive oil... Minimize animal fat, organs, chicken skin, duck skin.

Increase green vegetables and low-sugar fruits such as grapefruit, green apples, strawberries.

Supplement enough water, about 30-35 ml/kg/day. Prioritize filtered water and natural herbal water.

You should divide your meals into 4-6 small meals a day to reduce the load on the pancreas and circulatory system.

Source: https://thanhnien.vn/bac-si-chi-cach-thanh-loc-va-lay-lai-can-bang-sau-ky-nghi-le-dai-185250902225956015.htm