Unless you have won the Christmas lottery and can have someone to organize all the Christmas preparations, it is common that in many families the adults, usually the parents, and even more so the mothers, feel overwhelmed by the … lack of time to organize meals, dinners, gifts… typical of these dates. Rush, daily obligations, work, children’s school holidays… tend to increase the usual level of stress.
Pilar Condepsychologist and technical director of Clínicas Origen, explains that if we tend to feel stress at the moment because of an organizational problem, it is important make decisions on timechoose the projects and think about what we need to prepare for them (purchases, reservations, etc.). But he also warns that it is important to assume that unforeseen events can occur and so we must accept that not everything can be controlled.
He insists that plans must be decided and what each of them needs; that is to say, anticipate with reservations, purchases, communicate with those involved to reach agreements, divide tasks and delegate. “People who demand too much of themselves, or who take responsibility for both different events and the well-being of others, are usually the ones who enjoy this moment the least. Due to their cultural roles, women may be more likely to experience stress on these dates, given that in many households They are always the mother, the grandmother or the daughters who take care of meals, dinners and general organization.”
It is for this reason that this psychologist invites these people to know how to delegate to those in whom they know they can trust and, once this is clear, to communicate and distribute; It’s best to let the person choose what to do if they have several options. Otherwise, this explains that overload can lead to significant changes in sleep, appetite, fatigue, as well as irritability, anxiety, weakness or headaches. “Everyone generally recognizes where it affects him physical stress, so it is important to listen to ourselves and give ourselves what we need. We assume that at Christmas the important days will lead to certain changes in the routine, so, as far as possible, we should maintain our habits on the rest of the days. On designated days, it is important to take advantage without being critical or demanding with ourselves, because once we pass, we will return to the usual routine.
However, there are people who, on these dates, and faced with accumulated stress, sit at the table of major celebrations and easily fall into the temptation of overeating. Irene Doportonutritionist and technical director of the Nutrition and Obesity Unit of Clínicas Dorsia, indicates that before addressing this aspect, it is important to think about the reasons why such binge eating occurs. “On those dates when events, commitments and family reunions which can generate a certain lack of control or nervousness and break eating habits, it is common for emotional hunger to be activated, he says. A first piece of advice is therefore to keep feeding routines as stable as possible, isolating events as much as possible. This means that the rest of the meals must be healthy and complete. It is crucial not to skip previous meals, as sitting down to the table with an empty stomach, After hours without eating, this generates a more intense hunger that makes us more likely to eat impatiently and without control. Eating balanced meals before the event (like a nutritious breakfast and lunch) helps keep blood sugar levels stable and prevents you from arriving physically empty. that encourages binge eating. It’s not about restricting, but about maintaining balance and control. »
emotional hunger
However, this nutritionist emphasizes that it is important to understand that emotional hunger is not necessarily negative, “it arises as a response to an internal state that manifests itself through feelings, emotions or attitudes such as stress, anxiety, boredom, sadness and even joy or euphoria, and not to a real need of the body to obtain energy. difference from physical hunger, which appears gradually and can be satisfied with different foods, emotional hunger is usually sudden, urgent and oriented towards very specific products, usually more appetizing.
He adds that this type of hunger evolves over a broad spectrum: from the search for sensory gratification (eating to obtain immediate pleasure), through a impulsive or compulsive consumption in which the person feels like they are losing control, to forms of using food as emotional sedation (using it to numb tension or discomfort) or as punishment, which constitutes a pathological state linked to eating disorders. “It’s important to recognize this type of hunger and place it within this spectrum. If we occasionally eat something specific for simple sensory gratification, we shouldn’t worry. The problem appears when these patterns become regular and we find no other alternatives to manage complex emotions. At this point, it becomes necessary introduce more adaptive tools, such as conscious pausing or the hunger scale, to reconnect with the body’s true physical signals.”
Satiety Levels
To avoid falling into this type of binge eating, he recommends learning to recognize and differentiate between physical and emotional hunger. In this sense, the hunger and satiety scale is a very useful resource for identifying these internal signals and eat more consciously. This scale, from 1 to 10, invites us to evaluate before, during and after the meal to what extent we really need it:
• Low levels (1-2): intense hunger, sometimes accompanied by irritability, dizziness or urgency.
• Average levels (3-4): Moderate physical hunger, which allows you to make more conscious decisions.
• High levels (8-10): excessive fullness, heaviness, even physical discomfort.
Irene Doporto believes that the ideal is to start eating around level 3 (when physical hunger is perceived, but there is still calm and clarity) and to stop at approximately level 7, a point of comfortable satisfaction. in which the body is nourishedwithout becoming uncomfortable. This practice helps curb impulsivity, regulates the quantity ingested and promotes a more conscious and balanced relationship with food. “In addition, it is very useful to integrate small regulatory routines before an event, such as breathing consciously for a few minutes, walking or giving yourself time to disconnect. This reduces activation of the nervous system and allows calmer decisions to be made.
Finally, I recommend “land” before starting to eat: look at the table, help yourself to a reasonable first portion and take a few seconds to ask yourself if you are actually physically hungry. This short break makes a big difference between eating for pleasure or anxiety.
Among the foods that stand out maintain satiety During Christmas meals, without giving up pleasure, it is essential to favor fresh, quality foods with good nutritional content. “An effective strategy is to start meals incorporate seasonal vegetables and greens, since they provide volume, fiber and water, naturally promoting the feeling of satiety. Salads, hot preparations of vegetables or creams and hot soups are options that allow balance the menu without taking away its festive character. To improve vegetable preparations and make them tastier, you can use original seasonal ingredients, such as nuts, creamy cheeses, citrus fruits, pomegranate, fresh herbs or mild spices. You can also add special touches with a little honey or a homemade sauce. Techniques such as roasting, sautéing or braising enhance flavors and textures, and creative combinations Sweet, tangy, lightly toasted flavors make vegetables more appealing and festive. »
THE quality proteins They also play a key role in satiety, according to this nutritionist. Fresh fish, shellfish, lean poultry or even legume-based dishes help to stabilize the appetite, prolong the feeling of satiety and allow you to enjoy traditional recipes without excess. “Also, use simple culinary techniques, like him baked, steamed or lightly sautéed, enhances the flavor of the product without adding unnecessary calories. Main dishes are generally baked meats or fish, so it is advisable to choose lighter preparations, which can be combined with vegetable-based sauces and healthier side dishes (baked potatoes instead of fried potatoes, sweet potato chips baked or fried, salads, etc.). On the other hand, healthy fats, Present in foods such as extra virgin olive oil, natural nuts or avocado, they help prolong satiety and provide texture and flavor that enhance the pleasure of the dish. Including them in moderate quantities allows you to obtain balanced and pleasant menus.”
Conscious pleasure
He assures that planning the menu in this way avoids arriving at dessert with so much anxiety. If dessert is your favorite dish, she recommends leaving some room so you can enjoy a moderate portion and savor it fully. “Of course, all this does not apply to dishes that are a tradition in your family and they are only consumed once a year. Enjoy it, but do it consciously and above all, focus on balancing the rest of the day, not just on that special meal,” emphasizes Irene Doporto.
Pilar Conde adds that there is small strategies They can be adopted to maintain a more caring attitude towards oneself when organizing Christmas. Among them, the following stand out:
• Adjust expectations: Don’t be demanding and open yourself to enjoying the imperfect.
• Prioritize what is truly important; You can’t achieve everything.
• Organize with time be able to divide what you need to do into small steps, avoiding doing everything at once.
• Say no to faultless plans or proposals; You have the right to decide how to allocate your time and what to do with it.
• Allow breaks in your daily life to do what you like and feel good.
• Delegate and ask for help when necessary.
• Be kind to yourself and observe how you speak to yourself.
• Maintain, as far as possible, habits sleep, diet and sport.
• Once at the organized eventenjoy with conscious attention what you are experiencing; There will be imperfections in what is planned, but focus on the emotion and connections with the people you have by your side.
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