Health
6 tips to ‘detox’ after excessive holiday eating and drinking
Between dinner parties, cookie exchanges and festive cocktails, most people report eating and drinking more than usual during the holidays, gaining on average 1 to 2 pounds of body weight.
Now that a new year has arrived — bringing with it a return to regular routines and the typical flurry of resolutions — many may be eager to look and feel healthier.
“If you are feeling bloated and sluggish after the holidays, it is most likely water retention from eating higher-sodium and higher-sugar foods, along with alcohol and less overall activity,” New Jersey-based registered dietitian Erin Palinski-Wade told Fox News Digital.
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While it can be tempting to jump on a “detox” plan, the dietitian noted that the body naturally detoxifies itself through organs like the liver and kidneys.
Most people report eating and drinking more than usual during the holidays, gaining on average 1 to 2 pounds of body weight. (iStock)
“You do not need to follow a detox plan or take a special supplement to detox — however, you can adopt healthier habits post-holidays to support your body’s detox abilities while helping to flush out the water retention that makes you feel bloated and fatigued,” she said.
Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, who practices as The Lupus Dietitian, agrees that the body does a good job of detoxing what it doesn’t need without any extra products — but acknowledges that holiday excess can take a toll.
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“Many people feel bloated from extra eating and more salt, sugar and alcohol,” she said to Fox News Digital. “If you feel that you are in need of a detox, I recommend a simplified diet instead of a detox diet.” (More on that below.)
6 tips for a reset
The experts shared with Fox News Digital some simple steps for getting back to a healthier state after a season of overindulgence.
1. Stay hydrated
Registered dietitian and food blogger Lauren Harris-Pincus, based in New York, recommends aiming for at least 64 to 96 ounces of water per day.
“This will help keep things moving, support your own detoxification processes, nourish your skin, help with fatigue and combat the dryness we experience from indoor forced heat in the winter,” she told Fox News Digital.
“You can adopt healthier habits post-holidays to support your body’s detox abilities.”
All unsweetened beverages count toward hydration — water, coffee, tea and sparkling water, as well as milk and yogurt, according to Harris-Pincus.
“Most fruits and veggies are hydrating as well,” she added.
2. Follow a ‘simplified diet’
Freirich recommends continuing to eat consistently throughout the day, focusing primarily on unprocessed foods, home-cooked meals, and “particularly nourishing” foods like vegetables, soups, whole grains, beans, nuts, seeds and fruits.
Experts recommend focusing on unprocessed foods, home-cooked meals, and “particularly nourishing” foods like vegetables, soups, whole grains, beans, nuts, seeds and fruits. (iStock)
She also recommends slowly increasing fiber to 25 to 35 grams per day. Examples of fiber-rich foods include unprocessed vegetables, whole grains, nuts, seeds, beans, lentils and chickpeas.
Harris-Pincus also recommends balancing meals with protein, fiber-rich carbohydrates and heart-healthy fats.
3. Prioritize sleep
Most experts recommend that healthy adults get at least seven hours of sleep nightly.
“Lack of quality sleep not only zaps your energy, but can also impact hunger and satiety, leading to poor food choices that will keep you feeling bloated and sluggish,” Palinski-Wade said.
Most experts recommend that healthy adults get at least seven hours of sleep nightly. (iStock)
She recommends going to bed at the same time each night, eliminating distractions such as TVs and cell phones, and aiming to have a quiet, dark sleep environment.
4. Increase probiotic-containing foods
Probiotics are microorganisms that help balance the “good” and “bad” bacteria in the gut microbiome, which promotes healthy digestion, according to experts.
“Probiotics can be found in yogurt, kombucha, kefir, miso soup, kimchi, sauerkraut and other fermented foods,” Freirich said.
5. Cut out or limit alcohol
Recent research has confirmed the negative health effects of alcohol, including a higher risk of many types of cancer.
“Reducing or skipping alcohol can do wonders for your overall health, energy and well-being in the new year,” Freirich said.
Recent research has confirmed the negative health effects of alcohol, including a higher risk of many types of cancer. (iStock)
Chris Tuell, clinical director of addiction services at the Lindner Center of HOPE in Mason, Ohio, also recommends abstaining.
“Give your liver a break by cutting back on alcohol and reducing caffeine intake,” he advised. “Replace with herbal teas or decaffeinated options.”
6. Boost physical activity
The Physical Activity Guidelines for Americans recommends that adults get 150 minutes of moderate-intensity physical activity per week.
“Engage in light exercise, such as walking, yoga or stretching to improve circulation and metabolism,” Tuell suggested. “Gradually re-introduce more intense workouts as your energy returns.”
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Simply adding more steps to your day or incorporating stretching into your routine will help to fight bloat and boost energy, according to Palinski-Wade.
Harris-Pincus agreed that the activity doesn’t have to be extreme — “even walking around the house brings mental and physical health benefits,” she noted.
Dangerous behaviors to avoid
Palinski-Wade warns about products that claim to offer a “quick fix,” such as losing a rapid amount of weight in a short period of time or promoting detox claims that are not backed by scientific evidence.
“Reducing or skipping alcohol can do wonders for your overall health, energy and well-being.”
“Some of these products could contain potentially harmful ingredients or laxatives, or may interact with other supplements and medications,” she cautioned.
It’s always best to discuss a supplement with your physician or dietitian to make sure it is from a reputable brand and is safe for your individual health needs, the dietitian added.
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“In order to feel your best and maintain that feeling, you need to incorporate realistic lifestyle habits you can stick with day after day,” Palinski-Wade said. “Consistency is key when it comes to achieving true health change.”
Probiotics are microorganisms that help balance the “good” and “bad” bacteria in the gut microbiome, which promotes healthy digestion, according to experts. (iStock)
Freirich agreed, warning against any extreme fasting, cleanses or detox products.
“Many of these cause extreme bowel movements, which can lead to a dramatic loss of electrolytes and fluids that can be extremely dangerous for the body,” she cautioned. “Fasting and cleanses can also cause dangerous changes to blood sugar.”
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Instead, focusing on the six steps outlined above will help your digestive system move regularly, Freirich said, while also reducing any water retention and puffiness.
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Health
Parasitic infection causing ‘explosive’ stomach illness exceeds 1,000 cases in northern state
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Cases of cyclosporiasis infections are rising across America, with more than 1,000 people diagnosed in Michigan and more than 500 in Ohio.
This is the largest outbreak of its kind in Michigan’s history and one of the country’s largest in years, according to the Associated Press.
The parasitic infection can cause weeks of watery diarrhea. The source of the infections has not been identified and no deaths have been reported.
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Michigan officials announced the outbreak last week following the identification of more than 170 cases since June 22 in the southeastern part of the state. Typically, only about 50 cases are identified in Michigan each year, according to AP.
A cyclospora infection often causes watery, “explosive” diarrhea that can last for weeks or even months if left untreated, the CDC says. (iStock)
Similar illnesses have been reported in 28 other states, including neighboring Ohio, where diagnoses have popped up across the Michigan border.
Cases have been climbing since the CDC identified an uptick in infections in mid-June, with illnesses now reported in dozens of states.
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Michigan has now reported more than 1,200 cases and at least 40 hospitalizations. In Ohio, northwest counties have identified more than 500 cases, including at least 306 in Lucas County, according to the latest available local figures.
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Texas has reported at least 48 cases, and illnesses have been identified in numerous other states as health officials investigate the source.
The hallmark symptom of a cyclospora infection is watery, often “explosive” diarrhea that can last for weeks or even months if left untreated, the CDC says.
Other symptoms of cyclosporiasis include severe abdominal cramping, bloating, nausea, fatigue and significant weight loss. (iStock)
Other symptoms include severe abdominal cramping, bloating, nausea, fatigue and significant weight loss.
The official outbreak season for the parasite runs from May 1 through Aug. 31, a window where warmer temperatures historically coincide with a spike in infections, according to the CDC.
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While the infection can sometimes clear up on its own, it frequently requires antibiotics. The CDC advises anyone experiencing symptoms of cyclosporiasis to contact a healthcare provider for testing and treatment.
The CDC, alongside the Food and Drug Administration and state health officials, is actively investigating several multistate clusters, but they have yet to find a cause behind the spread.
Fresh produce should be washed thoroughly before eating, although this may not eliminate the risk of infection, the AP noted. (iStock)
Past infections have reportedly been linked to consuming contamined fruits or vegetables, or being exposed to contaminated irrigation water.
Fresh produce should be washed thoroughly before being eaten, although this may not eliminate the risk of infection, the AP noted.
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Michigan officials recommend purchasing salad mixes or whole heads of lettuce instead of pre-washed, bagged lettuce. Remove two to three leaves from the outer layer of the lettuce head before washing and cook vegetables when possible.
Fox News Digital’s Khloe Quill contributed to this report.
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Washington, DC – GLP-1 weight-loss drugs have become a prevalent part of American healthcare, and the current administration is getting behind the movement.
In an exclusive interview with Fox News Digital at the Great American State Fair in the nation’s capital on July 6, CMS Administrator Dr. Mehmet Oz voiced his support for the use of GLP-1 (glucagon-like peptide-1) medications, such as Ozempic, for appropriate uses.
“I’m a fan of GLP-1 drugs when used correctly,” he said. “They do help people who are overweight lose weight quite effectively. They’re not a replacement for diet and exercise, but they might jumpstart the system so it’s easier for you to use healthier tactics.”
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This is especially helpful for those who may have trouble moving due to joint pain or are experiencing internal dysfunction, Oz said.
Certain GLP-1 drugs are covered by Medicare for overweight candidates with certain conditions, such as high blood pressure and diabetes, and Oz projected the benefits will continue to benefit taxpayers.
Dr. Mehmet Oz is pictured in Washington, D.C., at the Great American State Fair, where he spoke about federal health policy. (Angelica Stabile/Fox News Digital)
“We believe these are so effective in reducing conditions like high blood pressure and diabetes that they’ll actually save money for the federal taxpayer, because [they’re] going to make you healthy enough that you don’t have to consume health services,” Oz said.
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“We think about 70% of all the money we spend on healthcare is caused by chronic conditions, and obesity is the No. 1 driver of all that, so it’s a smart decision.”
Oz recently announced the launch of the Medicare GLP-1 Bridge program, which will allow more seniors to access GLP-1 drugs for only $50 a month if they meet qualifying health criteria and receive prior authorization from a doctor.
The doctor expressed support for broadening affordable access to GLP-1 medications for Americans. (iStock)
“There are a lot of overweight people who don’t have high blood pressure, diabetes or other conditions, so they don’t get access to the drug normally,” he said. “We want them to have the ability to use it as well.”
Although these access shifts could boost Americans’ overall health — and in some cases could be lifesaving — Oz noted that there is “no silver bullet” when it comes to these medications.
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“I love the fact that the innovation that’s coming out of pharmaceutical companies is allowing us to save lives and make lives better,” he said. “But the real secret to longevity is eating right, exercising, sleeping, dealing with the stress of your life, finding some purpose in your existence [and] realizing you have agency over the future.”
“These are things that your mom would have told you [and that] you don’t need a doctor to be emphasizing.”
Medicating appropriately, combined with eating right, exercising and staying connected with others, can help make health goals attainable, the doctor said. (iStock)
While GLP-1s may not be a fix-all, combining these medications with foundational health practices “makes a lot of sense,” Oz said.
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“I don’t want people being fat-shamed … I don’t want you feeling guilty that you’re gaining weight even though everyone else around you seems to have figured it out,” he said. “It’s not that simple — our set points for hunger are different. We have different things going on in our lives.”
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“But if you realize how precious you are — the temple of the soul is so valuable. It’s the greatest gift your parents ever gave you, and you take advantage of every tool out there to make it work … which includes using medications when appropriate. That, to me, is MAHA.”
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