Christmas usually represents a “danger” when it comes to maintaining and taking care of the waistline, since excess food can mean an unwanted increase in our weight.
The answer lies in the infinity of stimuli that surround us during these festive days. More time at home, more gatherings with family and friends, supermarkets and other commercial areas full of temptations.
“We spend more hours in the kitchen and, without going out of our routine, television and other media are filled with advertisements for food and drinks typical of Christmas,” say the specialists of the Obesity Unit of the Hospital Quirónsalud Torrevieja.
But not everything stops there, because this weight gain can imply more serious consequences for our health, such as diabetes, digestive diseases or the development of hypertension, in the most extreme cases.
The good news, according to the specialist, is that we can plan our nutritional numbers and avoid those extra kilos that always characterise this time of year. For this, this expert in nutrition lists the following guidelines to follow before the celebratory dates:
- Sticking exclusively to holidays and special meals is essential. On December 24 and 31, January 1 and 5, two dinners, a lunch and a snack to try the Rioscón de Reyes.
- Do not buy sweets and drinks ahead of time.
- Opt for small quantity and high-quality products.
- Do not sit in front of the table after eating. It is difficult to resist a table with beautiful products on the outside and rich on the inside.
Thus, one of the main mistakes that we usually commit at this time is to get ahead of the celebrations and buy and cook more than we need. “Leave the table when we finish eating. Looking for other activities to do these days can help us not celebrate absolutely everything only by eating and drinking,” warns the specialists.
IS SOMETHING WRONG IF NOT LIKE THE DAY OF CHRISTMAS EVE DINNER?
One of the usual questions that many people ask themselves on the designated days, such as Christmas Eve or New Year’s Eve, for example, is if on those dates we should not eat or do little if, for example, we know that it is Christmas Eve dinner, where it is easy for us to fill up and even spend eating. To what extent is it good to limit the intake of that day and not eat at noon, or to do it little?
In this regard, this dietitian-nutritionist considers that the ideal and that can help in these cases is to get ahead and design a menu of first course, second course and dessert: “It is very useful not to exceed the quantity. Limiting wine to the main course and toast time also helps. On the table can and should also be water, vegetables and fruits. We can include low-calorie foods in the preparation of Christmas recipes.”
WHAT ABOUT WHIMS
On the other hand, we ask the specialists of Quirónsalud Torrevieja about whether we can grant ourselves this Christmas, and from time to time, a whim, and coinciding with family celebrations, if this will somehow influence those kilos of more endings that we accumulate.
In his opinion, of course we can treat ourselves from time to time because, he maintains, prohibitions rarely work, at the same time that they are difficult to maintain over time. “Health professionals need to promote a healthy relationship with food. Food in addition to nourishing us fulfils other functions. It helps you to relate and feel part of a group. Eating, in addition to a necessity, is a pleasure,” say the specialists.
IT IS POSSIBLE TO KEEP TRIM WITH THESE TIPS
With all this, he affirms that itis possible to maintain the waistline on Christmas days and avoid those 2-3 kilos of more that we usually add at this time with the following tips:
- Choose a salad, vegetable cream or light soup as a starter.
- Accompany meat, fish or seafood with a vegetable garnish.
- Opt for a small portion of sweet and combined with pieces of fruit.
- Always start with water. It will help you reduce your alcohol intake.
- Make a shopping list considering the menu and the number of guests so that you do not overeat.
- Plan a fun, lively activity with the family on those days. Make all purchases on foot.
- Start your day with physical activity. Don’t leave it for the end of the day.
- Eat what you like without remorse, but try to be rational with the amounts and don’t sabotage yourself! Do not have within reach outside of 4 holidays what you do not want to eat or drink.
Quirónsalud Torrevieja receives the golden seal of the Joint Commission International, the most demanding quality accreditation in the world in the health field
The Hospital Quirónsalud Torrevieja has been accredited with the golden seal of the Joint Commission International, the highest distinction granted by this body, after an exhaustive audit in which more than 1,200 quality standards have been analysed, which the hospital rigorously complies with.
This accreditation of the Joint Commission International is the most demanding worldwide for the health field and analyses that all the care and processes of the hospital are focused on safety and quality, and in a process of continuous improvement.
Continuous improvement of quality and safety in care at Quirónsalud Torrevieja
The achievement of accreditation means an official recognition of the great effort to improve the safety and quality of care, guaranteeing a safe patient care environment and permanent work for the reduction of risks.
The Hospital Quirónsalud Torrevieja has carried out multiple actions in order to promote a safety culture established throughout the organisation, working on the improvement of the six international safety objectives recognised by the World Health Organisation (WHO): unequivocal identification of the patient, effective communication between professionals, improvement of safety in the use of high-risk medicines, safe surgery, decreasing the risk of infections and reducing the risk of falls.
The audit team has highlighted as a differentiating element of the Hospital Quirónsalud Torrevieja the great teamwork of the hospital, the excellence in the safety culture and the involvement and enthusiasm with the continuous improvement of the hospital.
The organisations accredited with this prestigious seal (which must be renewed every three years), respond to an international demand for evaluation in the health sector through quality levels based on evaluable standards and comparable with other countries, with the aim of stimulating constant improvement.
The Quirónsalud Group also holds this accreditation from the Teknon Medical Centre, the Dexeus University Hospital, the Quirónsalud Barcelona Hospital, the Quirónsalud Madrid University Hospital, the Quirónsalud Córdoba University Hospital, the Ricardo Palma Clinic in Lima (Peru), and the Imbanaco Clinic in Cali (Colombia).
Last year, Quirónsalud became the first private hospital group in the world to obtain the Joint Commission International Enterprise accreditation, as well as the first health entity in Europe to do so. The fact of having this recognition is an additional guarantee for patients seeking the best health care to treat their health problems.
What is Joint Commission International?
The Joint Commission International is a non-profit organisation, which has been working since the 90s in more than 100 countries to improve patient safety and quality of care, offering health accreditation services internationally. This organisation audits hospitals, health systems and agencies, government ministries and institutions, promoting rigorous standards of care. JCI is the most prestigious health accreditation in the world for its high level of demand, for the safety it provides to the patient and for the rigorous and exhaustive evaluation of all care processes.
Keys to a healthy heart free of risks
The specialists of the Cardiology Unit at Quirónsalud Torrevieja answer the most frequently asked questions about cardiovascular diseases.
What is cardiovascular pathology?
Cardiovascular disease refers to the pathological process that affects the entire arterial system, not only the coronary arteries, but also the brain, legs and the rest of the body.
Therefore, when we talk about cardiovascular disease we refer to stroke, transient ischaemic attack, angina pectoris, myocardial infarction, intermittent claudication and arterial ischaemia as manifestations of cardiovascular disease, among others.
The pathological process involved is usually atherosclerosis, which is the accumulation of fats, cholesterol and other substances within the wall of the arteries, causing progressive narrowing and even complete obstruction, blocking the flow of blood that should reach a part of the body.
Prevention of cardiovascular diseases
In addition to exhaustively treating the classic risk factors such as arterial hypertension, diabetes mellitus, dyslipidaemia (hypercholesterolemia and hypertriglyceridaemia) and tobacco consumption, there are a series of measures that help prevent the onset and progression of cardiovascular disease. The cardiology experts at Quirónsalud have drawn up the following list:
– Nutrition: is the integrating pillar for both prevention and treatment of cardiovascular disease.
– Exercise: most cardiovascular risk factors are improved by a combination of aerobic exercise, resistance training and stretching.
– Mind-heart interactions: A clear association between emotional state and heart health has been observed. Stress can induce ischaemia by causing both epicardial and microvascular vasoconstriction.
How to prevent heart disease
At Quirónsalud, heart health experts and cardiologists recommend the benefits of a comprehensive lifestyle intervention programme, including: nutritional changes through a low-fat, vegetable-based diet, frequent physical exercise and stress management, all of which have shown the disappearance of angina pectoris in 74% of patients included in the study by Frattaroli et al.
In addition, as shown in the 2011 study by Sattelmair et al in the scientific journal Circulation, walking 30 minutes 5 days a week reduces the risk of ischaemic heart disease (angina pectoris or myocardial infarction) by 14%.
Risk factors for heart disease
There are certain risk factors for heart disease that are not within our control, such as genetic inheritance, age, gender and environmental pollution. However, by knowing these factors in each person’s specific situation, we can take appropriate measures to try to minimise the harmful effects of these risk factors.
Keeping the heart healthy
Stress is pervasive in our lives today and we need to learn how to manage it effectively. Stress can induce ischaemia by different mechanisms, but it also alters autonomic regulation and triggers the release of circulating catecholamines that can even trigger stress cardiomyopathy. In the 2012 study by Schneider et al, it was shown that meditating twice a day can reduce cardiovascular events by up to 48%.
Diet to prevent heart disease
One of the best-studied dietary approaches in cardiology is the Mediterranean diet, which consists of increasing vegetable and fruit intake, giving preference to whole grains over refined grains, reducing red meat and increasing fish consumption, with a predominant use of olive and rapeseed oil.
Sport for an active heart
The sport with the most cardiovascular benefits would be one that combines aerobic exercise, resistance training and stretching.
Walking 30 minutes a day 5 days a week has been shown to play a beneficial role in cardiovascular risk management. Thus, sports such as running, cycling, jogging, trekking or swimming would fulfil this role. A notable cardiovascular benefit has also been demonstrated with tai chi, a form of martial art from ancient China that is characterised by smooth, flowing movements.