In 2023, Chilean workers enjoy four days of national holidays, which in some cases can lead to our excessive consumption of carbohydrates, meat and alcohol, demanding maximum functionality of the responsible organs. Detoxifies our bodies, such as the liver and kidneys. In addition to this, we may stay up late and disrupt our daily rest routine.
So once this happy time of year is over, our bodies may show signs that we’ve exceeded our caloric food intake, such as bloating, the appearance of pimples, stomach upset or constipation, and persistent lethargy.
These symptoms can be alleviated by incorporating “dietary products containing a high proportion of antioxidants and low sodium content and foods rich in vitamins C and E, as well as minimizing the consumption of ultra-processed foods such as soft drinks and salt.” .
In this sense, the World Health Organization (WHO) recommends some tips for detoxifying the body that we can use after any celebration:
- Increase fruit intake: Especially citrus fruits such as oranges, tangerines, pineapples and red fruits as these foods contain vitamins and fiber that help detoxify the body.
- Add vitamin E to your diet: By consuming nuts, extra virgin olive oil and avocado. You can combine these foods when cooking salads, breakfasts and snacks.
- Eat high-fiber foods: The same goes for products based on grains and seeds such as chia, flaxseed, poppy or oats.
- Incorporate green smoothies into your daily routine: Many people start their day with a breakfast that includes a green smoothie packed with vitamins and nutrients, which can be blended with fruits and vegetables such as celery, spinach, pineapple, apple, lemon, and ginger.
- Gradually incorporate exercise into your daily life: After nearly a week of celebrations, some people may gain weight, so it is recommended to increase physical activity later, such as walking for 30 minutes a day, climbing stairs instead of taking the elevator, jogging or riding a bicycle, etc.
- Reduce meat consumption: In order to promote digestion and allow the body to rest, reduce the intake of red meat in the first and second weeks after the age of 18, and instead incorporate foods such as chicken, turkey, fish, or shellfish.
- Hydrate yourself: Water plays a leading role in the detoxification process since more than 60% of our bodies are composed of water. Adequate hydration improves blood circulation, regulates body temperature and improves kidney function. The advice during and after the holidays is to make sure you drink 2 liters of water per day, which can be flavored with herbs or fruits.
- Don’t go on extreme diets: Although they can cause rapid weight loss, they may eventually have a rebound effect.
As well as advice on focusing on physical health, regular sleep times and relaxation are also important to prevent undue anxiety when returning to work. When you’re anxious, your body releases cortisol and adrenaline, hormones that stimulate your digestive system. Therefore, if you are stressed, you are more likely to experience gas and bloating. Additionally, stress can prompt people to overeat unhealthy foods, adding more energy to an overstimulated digestive system.
Therefore, meditation and breathing exercises can provide some relief. It may be beneficial to practice breathing exercises at home for a few minutes each day.
At the same time, for people suffering from gastritis, gastroenteritis and other dietary violations, in addition to advising to eat a very light, fat-free, high-fiber diet, the most important thing is to consult a specialist if the discomfort persists.
On behalf of Occupational Safety and Security, we wish you a wonderful, safe and well-deserved National Day holiday 2023, and good returns from your event!