Come the season of Christmas and you are filled with excitement at the thought of all those social functions like weddings, carol singing, Christmas parties etc. Several out-of-town relatives may be arriving for an extended visit. But then there is a tinge of apprehension at the thought of all that excess food that’s heading your way.

Since you’ve touched forty your metabolism has shifted downhill by several notches and you’ve learnt to keep a close watch on your weight, your exercise and your food intake and you are careful to not consume more calories than you can burn. You know it’s not going to be easy with the free flow of our appetizing Goan food at all those social occasions!!

But let’s face it. All it takes to gain one pound is to consume 3,500 more calories. Spread out over 40 days that’s around 90 calories a day. One pound is not going to kill anyone but an extra pound every year for 20 years just might!!! Here are a few tips to help you sail through the next two months!!

Be realistic—-Its almost impossible to drop waist sizes in November, December. Consider yourself wildly successful if you simply haven’t gained any weight by the end of the year.
Keep moving—Exercise is normally forgotten in the holiday rush. Aim for at least 30 minutes of physical activity. Brisk walking, cycling, swimming, weight training etc. Any exercise besides kick starting a faltering metabolism will also relieve stress. Invent innovative ways to exercise like playing beach football or volleyball. One industry which made a huge profit during the pandemic lockdown was the cycling industry. In places like Bangalore almost all cycle stores had their cycle stock sold out. Many took to cycling to get a safe mode of exercise and beat the lockdown boredom and stress as well as

enjoy the thrill of the nature outdoors. However, walking or running gives better exercise than cycling as it involves movement of the whole body unlike cycling which mostly strengthens your lower body. Also cycling has to be done over a longer period of time compared to brisk walking or running. When buying a cycle keep in mind your requirements like the type of cycling you plan to do whether long rides or short bursts of cycling for fitness etc. Do not just buy a fancy geared cycle if your aim is only exercise and u are not particular about the route taken, cycling for fun or long group rides etc. Also see your budget. A non-geared bike will suffice if you only aim for a work out. Otherwise, you can opt for a geared hybrid, mountain or road bicycle after a test ride and discussion with your cycle dealer.

Another industry which saw an upward surge during the pandemic was the pet industry as many took to adopting or buying pets mainly dogs, to overcome the monotony and loneliness of social isolation. A dog can help u to get good exercise when u train it or take it for walks. However, do not get a dog as a status symbol but as a loving friend and companion. Adopt don’t shop. There are so many strays and local pups and dogs at the various dog shelters just looking for a loving home. Those cute looking Labradors and Rottweilers look good to impress your neighbors and friends but our strays and indie dogs are no less loving or smart as compared to these fancy breed dogs. In fact, they have all the advantages like better suitability for our Indian climate, less maintenance longer life span, better immune system and resistance to illnesses etc. And if brought up and trained with love and care they can provide you with lots of memories to cherish!!

Treat yourself. Don’t deny yourself any of your favorite delicacies since you will only crave for more. Just keep the portions small. Take a few bites and savor the memory.
Give yourself a break. If you overindulge today, don’t dwell on

the lapse. Just do better tomorrow.

Keep up your spirits, a walk-in the woods, warm baths, doing charity work etc. Arrange a Christmas program with Christmas carols, jokes, snacks, food etc. for the inmates of any orphanage or old age home. The joy you bring into their lives and the smiles on their faces will really make your day!!!And at the end of it all don’t forget to leave a donation for them. You will be blessed abundantly.

A word of caution for diabetic and hypertensive patients on medication. In the frenzy of the hectic social activities during this Christmas season do not forget to take your diabetes and pressure tablets even a single dose or you might end up having a stroke or heart attack. Do not depend on how fine you feel outwardly. The rot occurs inside the body and will result in slow deterioration of your various organs like kidney, liver and heart. Never stop or reduce the dose on your own of your blood pressure and diabetes medication but only if advised by your family doctor. Also, it is advisable to cut down social functions for patients of diabetes and blood pressure so as to get adequate rest and recovery time. In normal individuals who tend to get fatigued and stressed out by the hectic social calendar should omit some of the functions and take rest. Do not worry about what people or your host will say. Nothing is more important than your health.

And last but not the least, practice your excuses. ”I couldn’t eat another slice, but would love to have the recipe or ”Would you mind if I took some of this home instead?”

Wishing u all a blessed and healthy Christmas season!!!

– Dr Edgar Menezes.