What is enough, safe for a healthy Xmas?
Dec 19, 2010
THE festive season is here. A good number of us are looking forward to the celebrations with the hope that we shall engage in a sumptuous feast, accompanied by plenty of alcohol and partying.
THE festive season is here. A good number of us are looking forward to the celebrations with the hope that we shall engage in a sumptuous feast, accompanied by plenty of alcohol and partying. Halima Shaban gives tips on how we can indulge healthily and make it to the new year safe and sound
Christmas is fun time and no doubt, many people look forward to drinking, eating and resting. What better way to wind up the year? But as you prepare to indulge and enter the new year feeling refreshed, energised, healthy and relaxed, what plans have you made to ensure you sail through this season healthily? It seems simple, but it takes a lot of discipline and willpower.
Infections
The activities surrounding Christmas can put one at risk of bacterial and viral infections, says Dr. Patrick Mulindwa, a senior medical officer at Mulago Hospital. He says eating food that has been contaminated with bacteria and consuming plenty of alcohol can be fatal.
Bacteria need warmth, moisture and food to multiply, and often, we create this environment without even realising it. “Invisible to the eye, bacteria can increase by thousands in just a few hours, rendering food unfit for consumption,†he says.
Symptoms of a bacterial infection include stomach upset, fever and vomiting. If not attended to urgently, one can become dehydrated in a very short time.
“During Christmas, we receive many cases of food poisoning, but handle few because hospitals are under-staffed and at that time most doctors are on holiday,†Mulindwa says.
If you suspect food poisoning, especially among vulnerable groups such as pregnant women, children and the elderly, seek medical help.
Gloria Kirungi, a nutritionist at Mildmay Centre, says one of the ways of cutting down on bacteria infections is to maintain hygiene from the time one is buying the food to its storage and preparation.
Wash your hands with soap and clean water regularly, especially after using the bathroom or touching pets. Chopping board, clothes and utensils can also harbour bacteria.
Kirungi says bloated (unpleasant abdominal fullness or distention) is also common during the festive season. Gas is a by-product of digestion and results from sugars and carbohydrates that cannot be digested. Exercise can aid gas to pass through the digestive tract quickly.
Binge drinking
Among many societies, festivals and alcohol go hand in hand. As a result, many people indulge in binge drinking. Studies reveal that drinking in moderation can increase good cholesterol in the bloodstream, preventing blood clots and reducing risks of heart attack and stroke.
STIS
Demetera Namuyobo, the national medical coordinator at Reproductive Health Uganda, says under the influence of alcohol, many people have unprotected sex because alcohol impairs judgment.
Sexuality is an important part of one’s health and wellbeing, but during festive seasons like Christmas, people tend to get careless.
In fact, she says, after the festive season there is a high turn-up of people testing for sexually transmitted diseases and pregnancy.
Reproductive health clinics also get more applications for services such as contraceptives, and register more cases of people with sexually transmitted infections, including HIV, as well as unplanned pregnancies.
Namuyobo says according to the 2007 figures at the Kampala Reproductive Health Clinic, 50% or more of the rape cases were alcohol-related; 67% of the women were intoxicated when an unplanned pregnancy occurred and 72% of the offenders in assault cases had been under the influence of alcohol.
She says chlamydia, a sexually transmitted infection (STI), accounted for over one in four of the STIs diagnosed in 2007; with the highest rates of infection among the 20 to 24-year age group for both males and females.
Many engage in sex with people whose sexual history they do not know. “If there is even the slightest chance that you will be getting it on with a new partner, use condoms.†Namuyobo encourages women to carry condoms in their bags to guard against unwanted pregnancies.
But should one have unprotected sex, one can go to a family planning centre for emergency contraceptives within 72 hours (three days) of intercourse.
However, Namuyobo stresses, that emergency contraceptives do not protect one against sexually transmitted infections and should not be used as a regular contraceptive.
Tips for a healthy Christmas
To avoid indigestion, eat a balanced diet and eat in moderation.
Drink plenty of water
to cleanse the body and rehydrate, especially if you intend to take alchol because it dehydrates the body.
Get plenty of rest.
Aim for at least eight hours of sleep every night and a nap during the day if are exhausted.
Plan ahead to avoid stress related to the Christmas season. For instance, avoid last minute shopping.
Exercise and keep yourself busy or active to cut down on sluggishness.
Avoid eating leftover food because this means consuming more calories. Let your guests carry food home after the feast.
THE IDEAL FOOD, PORTIONS
BREAKFAST
Start with a glass of fruit juice, whole grain cereal such as Weetabix or a couple of slices of wholemeal toast. This will give you a slow release of energy.
You can also serve cereal with pieces of fresh apple, pears, fresh tangerines, bananas, a few grapes and yoghurt. Scrambled eggs on whole meal toast, served with fresh fruit juice is also ideal. If children or adults need a snack to help keep them going until a late lunch, you can serve fruity bread, and cookies.
LUNCH
When dealing with children, prepare familiar food. If you introduce something new, they may not eat. Plan your Christmas lunch like a normal meal and serve light appetisers so that you do not ruin appetite.
Foods with low-fat yoghurt, mushroom soup, cucumber, avocado and tomato; served with carrot sticks and toasted whole meal bread make good starters.
For the main course, turkey and chicken are ideal because they contain more protein and less fat compared to red meat. However, avoid eating the skin because it is high in fat.
Starchy foods including rice, matooke and potatoes are recommended because they are rich in energy. Vegetables not only add colour and taste, but also provide the essential vitamins.
If your children do not want to eat vegetables, serve the vegetables hidden, for instance mix steamed broccoli with mashed potatoes.
Steam vegetables to preserve their nutrients. For dessert, eat pudding or fruit salad.
DINNER
For late-afternoon snacks or early supper, make turkey sandwiches, or a crunchy cabbage, pepper and carrot salad. You can take some wine to wash down the food.
Christmas is fun time and no doubt, many people look forward to drinking, eating and resting. What better way to wind up the year? But as you prepare to indulge and enter the new year feeling refreshed, energised, healthy and relaxed, what plans have you made to ensure you sail through this season healthily? It seems simple, but it takes a lot of discipline and willpower.
Infections
The activities surrounding Christmas can put one at risk of bacterial and viral infections, says Dr. Patrick Mulindwa, a senior medical officer at Mulago Hospital. He says eating food that has been contaminated with bacteria and consuming plenty of alcohol can be fatal.
Bacteria need warmth, moisture and food to multiply, and often, we create this environment without even realising it. “Invisible to the eye, bacteria can increase by thousands in just a few hours, rendering food unfit for consumption,†he says.
Symptoms of a bacterial infection include stomach upset, fever and vomiting. If not attended to urgently, one can become dehydrated in a very short time.
“During Christmas, we receive many cases of food poisoning, but handle few because hospitals are under-staffed and at that time most doctors are on holiday,†Mulindwa says.
If you suspect food poisoning, especially among vulnerable groups such as pregnant women, children and the elderly, seek medical help.
Gloria Kirungi, a nutritionist at Mildmay Centre, says one of the ways of cutting down on bacteria infections is to maintain hygiene from the time one is buying the food to its storage and preparation.
Wash your hands with soap and clean water regularly, especially after using the bathroom or touching pets. Chopping board, clothes and utensils can also harbour bacteria.
Kirungi says bloated (unpleasant abdominal fullness or distention) is also common during the festive season. Gas is a by-product of digestion and results from sugars and carbohydrates that cannot be digested. Exercise can aid gas to pass through the digestive tract quickly.
Binge drinking
Among many societies, festivals and alcohol go hand in hand. As a result, many people indulge in binge drinking. Studies reveal that drinking in moderation can increase good cholesterol in the bloodstream, preventing blood clots and reducing risks of heart attack and stroke.
STIS
Demetera Namuyobo, the national medical coordinator at Reproductive Health Uganda, says under the influence of alcohol, many people have unprotected sex because alcohol impairs judgment.
Sexuality is an important part of one’s health and wellbeing, but during festive seasons like Christmas, people tend to get careless.
In fact, she says, after the festive season there is a high turn-up of people testing for sexually transmitted diseases and pregnancy.
Reproductive health clinics also get more applications for services such as contraceptives, and register more cases of people with sexually transmitted infections, including HIV, as well as unplanned pregnancies.
Namuyobo says according to the 2007 figures at the Kampala Reproductive Health Clinic, 50% or more of the rape cases were alcohol-related; 67% of the women were intoxicated when an unplanned pregnancy occurred and 72% of the offenders in assault cases had been under the influence of alcohol.
She says chlamydia, a sexually transmitted infection (STI), accounted for over one in four of the STIs diagnosed in 2007; with the highest rates of infection among the 20 to 24-year age group for both males and females.
Many engage in sex with people whose sexual history they do not know. “If there is even the slightest chance that you will be getting it on with a new partner, use condoms.†Namuyobo encourages women to carry condoms in their bags to guard against unwanted pregnancies.
But should one have unprotected sex, one can go to a family planning centre for emergency contraceptives within 72 hours (three days) of intercourse.
However, Namuyobo stresses, that emergency contraceptives do not protect one against sexually transmitted infections and should not be used as a regular contraceptive.
Tips for a healthy Christmas
To avoid indigestion, eat a balanced diet and eat in moderation.
Drink plenty of water
to cleanse the body and rehydrate, especially if you intend to take alchol because it dehydrates the body.
Get plenty of rest.
Aim for at least eight hours of sleep every night and a nap during the day if are exhausted.
Plan ahead to avoid stress related to the Christmas season. For instance, avoid last minute shopping.
Exercise and keep yourself busy or active to cut down on sluggishness.
Avoid eating leftover food because this means consuming more calories. Let your guests carry food home after the feast.
THE IDEAL FOOD, PORTIONS
BREAKFAST
Start with a glass of fruit juice, whole grain cereal such as Weetabix or a couple of slices of wholemeal toast. This will give you a slow release of energy.
You can also serve cereal with pieces of fresh apple, pears, fresh tangerines, bananas, a few grapes and yoghurt. Scrambled eggs on whole meal toast, served with fresh fruit juice is also ideal. If children or adults need a snack to help keep them going until a late lunch, you can serve fruity bread, and cookies.
LUNCH
When dealing with children, prepare familiar food. If you introduce something new, they may not eat. Plan your Christmas lunch like a normal meal and serve light appetisers so that you do not ruin appetite.
Foods with low-fat yoghurt, mushroom soup, cucumber, avocado and tomato; served with carrot sticks and toasted whole meal bread make good starters.
For the main course, turkey and chicken are ideal because they contain more protein and less fat compared to red meat. However, avoid eating the skin because it is high in fat.
Starchy foods including rice, matooke and potatoes are recommended because they are rich in energy. Vegetables not only add colour and taste, but also provide the essential vitamins.
If your children do not want to eat vegetables, serve the vegetables hidden, for instance mix steamed broccoli with mashed potatoes.
Steam vegetables to preserve their nutrients. For dessert, eat pudding or fruit salad.
DINNER
For late-afternoon snacks or early supper, make turkey sandwiches, or a crunchy cabbage, pepper and carrot salad. You can take some wine to wash down the food.