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2015-12-24 15:20:30
If you're otherwise healthy, is it OK to over-indulge at the dinner table at
this time of year? Here's the truth.
By Chris Baraniuk
24 December 2015
Comfort food is in greater demand at certain times of year more than others,
be it due to short days and worsening weather, or simply the gastronomic
indulgence of seasonal parties.
If you're reading this in the Northern Hemisphere, bear in mind that your
evolutionary programming means you re primed to seek out calorific food sources
in winter. "As it gets less light, people s moods will be affected by that,
says Emily Henderson, a medical anthropologist at the University of Durham,
and that in turn will lead to changes in eating. This includes turning to
sweet treats and extra roast potatoes.
The question is, if you live an otherwise healthy lifestyle, is it OK to let
loose once in a while?
(Credit: Getty Images)
The answer is both yes and no it s all a matter of how much , says Barry
Campbell, a gastroenterologist at the University of Liverpool.
For starters, it's not just weight gain or cholesterol that you have to
consider. The bacteria in our digestive tract are impacted when we eat overly
fatty foods, for instance. Studies have suggested that the proportions of
beneficial and harmful bacteria can be adversely affected.
If such a pattern of eating continues, that could lead to long-term issues such
as an inflamed gut, says Campbell. But there s hope. Our microbiome has the
capacity to rebound.
Actually none of these things are totally bad for you, if it s in moderation,
explains Campbell. The shifts you ll see on a binge are obviously not good in
the short-term sense but they re not going to cause long-term damage.
A one-off day of moderate indulgence followed by a gastronomically frugal
period of more careful eating could, then, be considered perfectly healthy.
Certain vegetables are particularly good for us and high on that list is the
Brussels sprout
There s more bright news for Christmas eaters. Campbell adds that certain
vegetables are particularly good for us and high on that list is the Brussels
sprout. They re rich in antimutagens which might play a role in lowering the
risk of bowel cancer. The antimutagens counter the effect of proteins known as
lectins, which can be quite damaging. They can change the cells or even cause
cell death, comments Campbell.
He adds that vegetarians, despite cutting out lectin-rich meats, may still be
at risk if they consume a lot of protein-filled legumes. Brussels all round,
then.
Jonathan Hoare, a gastroenterologist at The London Clinic, agrees that single
bouts of overeating are nothing to worry about. One day won t do anything it
might give you indigestion that night though, he says.
(Credit: Getty Images)
But he points out that what might really impact our health following seasonal
periods is the fact that feasting is seldom confined to just one day. An
illustration of this comes from the findings of a paper published in the New
England Journal of Medicine. Contrary to popular wisdom, weight gain among
surveyed Americans was not as sharp during the holiday period as might be
expected. However, people failed to shed the extra pounds after the holidays,
making their weight accumulate year-on-year.
The net 0.48kg weight gain in the fall and winter probably contributes to the
increase in body weight that frequently occurs during adulthood, noted the
paper.
Another study, this time in the Journal of Physiology, found that a bit of
physical activity over festive periods can be a good thing. Some daily
exercise, even when calorie intakes were much higher than normal, could be
extremely beneficial, the researchers found. It led to better blood sugar
control and less undesirable genetic variation in fat cells.
As Hoare comments, The advice I d give people is enjoy yourself but pay it
back you ve got to have some lean days afterwards and you ve got to out for
some walks.