Conscious Easter: A healthy balance between tradition and self-care

Easter is a time of celebration and sharing, but also of chocolates, cakes, almonds and many other dishes and traditions that make it difficult to control oneself and maintain healthy habits. The high consumption of sweets at this time of year can be a challenge for those trying to maintain a healthy diet.

The good news is that it is possible to enjoy Easter in a balanced way, integrating effective nutrition and physical activity strategies into your daily life, without giving up traditions.

Chocolate: Ally or villain? 🍫

Chocolate, especially dark chocolate (>70% cocoa), contains bioactive compounds such as flavonoids, which have antioxidant and anti-inflammatory properties. Studies show that moderate consumption can even contribute positively to our cardiovascular health.

A study published in the British Journal of Nutrition shows that cocoa flavonoids can improve endothelial function and reduce blood pressure in healthy adults.

However, excessive consumption of options rich in sugar and fat can increase the risk of weight gain and metabolic dysregulation. In this sense, it makes sense to approach this consumption with moderation, awareness and balance.

The other side of the scale 💪

During Easter, it's normal to have an increased calorific intake. Regular physical exercise, for example walking outdoors, helps to balance this calorific surplus and improve glucose metabolism, which is crucial after meals rich in sugars.

A study published in the journal Sports Medicine showed that taking a 20-minute walk straight after eating can help reduce blood sugar spikes. This improvement can also reduce the risk of developing diseases such as diabetes and heart problems.

In addition, exercise stimulates the release of endorphins, which promote well-being and can help reduce the consumption of sweets associated with emotional hunger. Exercise also influences appetite-related hormones, which can lead to a temporary reduction in the desire to eat.

Tips for when you're at the table 🥗

Here are some food-related strategies based on scientific data:

• Include protein in your meals:  Include proteins in your meals: Proteins increase satiety and reduce cravings for sweets. You can opt for eggs, lean meats, natural yoghurt, etc.

• Eating chocolate with mindfulness: The practice of mindful eating can reduce excessive consumption of this food. Chew slowly, savour, and pay special attention to satiety signals.

• Staying hydrated: Sometimes we confuse thirst with hunger. Drink water regularly.

• Avoid ‘all or nothing’: Several studies in behavioural psychology show that dichotomous thinking is associated with a worse relationship with food. It's better to allow small portions with awareness.

The post-Easter that can make a difference 🏃‍♀️

Eating foods high in sugar can overload the glucose metabolism. This is where one of the most important aspects of exercise comes in: improving insulin sensitivity.

What does science say? Long-standing studies show that a single session of moderate exercise is already capable of increasing glucose uptake by the muscles, independently of the action of insulin. This means that even after a meal rich in sugars, the body is better able to deal with these nutrients if the person is active.

Tip: Exercising the day after you've eaten too many sweets can help your body cope with some excesses. Even so, it's possible to enjoy this season without going overboard. After all, Easter is above all a time for family, peace and togetherness. Food may be the bond, but love is what nourishes us.

You don't have to choose between tradition and well-being: with conscious choices, nutritional balance and body movement, you can have the best of both worlds.

References

Goodyear, L. J., Hirshman, M. F., King, P. A., Horton, E. D., Thompson, C. M., & Horton, E. S. (1990). Skeletal muscle plasma membrane glucose transport and glucose transporters after exercise. Journal of Applied Physiology (Bethesda, Md. : 1985), 68(1), 193–198. https://doi.org/10.1152/JAPPL.1990.68.1.193

Mikines, K. J., Sonne, B., Farrell, P. A., Tronier, B., & Galbo, H. (1988). Effect of physical exercise on sensitivity and responsiveness to insulin in humans. The American Journal of Physiology, 254(3 Pt 1). https://doi.org/10.1152/AJPENDO.1988.254.3.E248

Sansone, R., Rodriguez-Mateos, A., Heuel, J., Falk, D., Schuler, D., Wagstaff, R., Kuhnle, G. G. C., Spencer, J. P. E., Schroeter, H., Merx, M. W., Kelm, M., & Heiss, C. (2015). Cocoa flavanol intake improves endothelial function and Framingham Risk Score in healthy men and women: a randomised, controlled, double-masked trial: the Flaviola Health Study. British Journal of Nutrition, 114(8), 1246–1255. https://doi.org/10.1017/S0007114515002822