Des fêtes de fin d’années en pleine santé : les secrets
À l’approche des fêtes de fin d’année, de plus en plus de personnes s’interrogent à propos du repas de Noël et aux retrouvailles familiales. Quelles sont les précautions à prendre pour des repas en famille en pleine santé ? On vous dit tout !
Temps de lecture : 3 minutes
Le menu
L’alcool
Les gestes préventifs / barrières
Les comportements a avoir en cas de doutes
La qualité de l’air
Se protéger des grands froids
1/ LE MENU
Un seul mot d’ordre faites-vous plaisir durant ces fêtes de fin d’année (dans la limite du raisonnable bien sûr), vous mangerez plus léger le lendemain ou le surlendemain 😉 Le corps est capable de s’autoréguler si « les excès » restent occasionnels, donc nul besoin de vous ruiner dans des boissons, cures détox ou autres produits purement marketing ; il suffit de reprendre une alimentation variée, équilibrée et riche en fruits et légumes de saison.
Un conseil : évitez les aliments contenant du sésame (petits fours, gâteaux apéro, pains spéciaux…). Des rappels de produits massifs ont eu lieu car le sésame provenant d’Inde est contaminé par un pesticide à une concentration jusqu’à 1000 fois supérieure à la limite réglementaire autorisée en Europe !
De même, pour réduire les risques de contamination dus à la Covid-19, évitez les bols d’aliments que tout le monde touche (chips, gâteaux salés…). Préférez ce qui peut être consommé avec des cure-dents ou des toasts espacés sur un plateau par exemple.
Pour la digestion : aller marcher après le repas permet de rester actif, s’aérer et digérer tranquillement.
2/ L’ALCOOL
Contrairement au menu, se faire « trop plaisir » sur l’alcool peut avoir des effets sur l’organisme plus ou moins importants en fonction de la consommation. Quelques conseils pour mieux vivre son post soirée 😉
Il est préférable de respecter la limite des 2 verres d’alcool et de ne pas dépasser 5 verres dans une limite de temps réduit (quelques heures). En effet, une prise d’alcool rapide est excessive, en plus des effets indésirables ressentis (nausée, migraine, vomissement, déshydratation, ralentissement des réflexes…), va produire « une surcharge de travail » pour le foie.
Si vous buvez de l’alcool, n’oubliez pas d’alterner avec de l’eau afin de rester hydraté, au moins un verre d’eau pour un verre d’alcool consommé. Il est préférable de boire de l’alcool au cours d’un repas, afin de permettre d’atténuer les effets. Evitez les efforts physiques intenses après consommation d’alcool car il y a un risque de blessures accrues.
NB : ne pas oublier que l’alcool reste également calorique (plus que le sucre !) en effet 1 gramme d’éthanol vaut 7 kcal alors que 1 gramme de glucide vaut 4 kcal.
La consommation d’alcool lors de la prise de médicaments peut exacerber certains effets indésirables ou même présenter un risque grave pour la santé. Suivant le type de médicaments des interactions peuvent avoir lieu :
- Ralentissement de l’élimination de l’alcool avec une augmentation des effets indésirables de -l’alcool ;
- Limitation de l’absorption de certains médicaments ;
- Ralentissement de l’élimination des médicaments ce qui augmente leurs effets indésirables.
Certains médicaments peuvent provoquer des lésions au foie. Toujours lire les contre-indications si vous prenez un médicament.
3/ LES GESTES PRÉVENTIFS / BARRIÈRES A ADOPTER LORS DES FÊTES DE FIN D’ANNÉE
Les gestes barrières sont efficaces pour limiter la contamination au virus Sars-Cov-2 mais également aux autres maladies hivernales (grippes, gastro…). Pour cela, portez un masque en extérieur et en intérieur si vous êtes en contact avec des personnes n’appartenant pas à votre cercle de proches ou vulnérables. Bien se laver les mains régulièrement, se saluer à distance et se tenir à distance physique d’au moins un mètre.
Lors des fêtes de fin d’année, certains gestes sont plus compliqués à respecter notamment lors des repas. Dans ce cas, il est primordial d’éviter les échanges de verres et couverts (cela arrive bien plus vite que l’on ne le croit !). Pourquoi ne pas mettre des signes distinctifs sur les verres (autocollant de noël par exemple).
Préférez les petits pains individuels plutôt qu’une corbeille de pain par exemple. Le but est d’éviter que les aliments soient touchés par plusieurs personnes surtout s’il y a des personnes à risque présentes. Il est préférable qu’une seule et même personne fasse le service (désolé pour cette personne…), cela limite les passages des plats de mains en mains.
Si vous accueillez des proches pour les fêtes, prévoir du papier pour s’essuyer les mains après leur lavage, cela évite que chaque personne s’essuie dans la même serviette.
4/ COMPORTEMENTS A AVOIR EN CAS DE DOUTE
En cas de doutes (symptômes, cas contact) il est impératif de s’isoler soit seul (annuler toutes les sorties prévues), soit dans une pièce aérée régulièrement, si vous vivez à plusieurs, en attendant les résultats du test. Dans ce cas malheureusement tous les gestes barrières doivent être respectés (ce qui signifie que les repas doivent se faire à distance des autres individus du foyer et que la personne potentiellement contaminée doit éviter au maximum de manipuler la nourriture (Ne pas faire la cuisine pour le reste du foyer si possible).
5/ LA QUALITÉ D’AIR
La période hivernale est propice à de nombreux pics de pollution notamment aux particules fines à cause de l’utilisation accrue du chauffage individuel au bois. Soyez à l’écoute des alertes pollutions (disponibles sur l’application Meersens) pour adapter votre routine (choix de nouveaux horaires de courses à pieds par exemple). De plus, il faut également noter que l’air intérieur peut se retrouver très vite pollué (bougies, encens, parfum d’ambiance, cuisine, feux de cheminée…) il est donc très important de continuer à aérer son logement au moins 10 minutes chaque jour.
De plus, en cette période de Covid, il est conseillé, si vous recevez du monde pour les fêtes de fin d’année, d’aérer au moins 10 minutes plusieurs fois dans la journée afin de renouveler l’air et ainsi diminuer les risques de contamination. En effet, l’humidité ou encore une ventilation limitée favorisent la concentration du virus dans les lieux clos.
6/ SE PROTÉGER DES GRANDS FROIDS
Les périodes de grand froid se définissent par des températures exceptionnellement basses (ressenti en dessous de -18°C et/ou une diminution de la température interne de -1,5°C) et peuvent être accompagnées de neige ou verglas. Le froid peut occasionner des hyperthermies ou de l’asthme au froid mais il peut également agir indirectement et induire des accidents vasculaires cérébraux, pathologies cardiovasculaires ou encore des infections respiratoires. Soyez vigilant si vous êtes à risque ou avez des proches à risque (enfants de moins de 4 ans, travail en extérieur, personnes vulnérables, âgées ou vivant dans un habitat très mal isolé). Les gestes à mettre en place sont de se couvrir avec plusieurs couches en favorisant des matières imperméables à l’humidité et sans oublier les mains et la tête. Evitez au maximum les sorties dehors pour les personnes vulnérables. De retour en intérieur, évitez les efforts brusques et favorisez les boissons chaudes (pas d’alcool) et une alimentation convenable. Si vous remarquez une personne en difficulté contacter le 15
L’équipe Meersens vous souhaite de passer les fêtes de fin d’année en pleine santé ! 🎅🏻
EN QUOI MEERSENS PEUT VOUS AIDER ?
Analysez votre environnement et votre alimentation où que vous soyez !
Avec l’application Meersens devenez acteur de votre santé : plongez au coeur de l’action en aidant la communauté et améliorez votre santé grâce à la connaissance de votre environnement et l’accès à des conseils personnalisés.
Rendez visible l’invisible pour une vie plus saine.
Sources :
https://www.pharmacie.be/sites/default/files/fichiers/medicamentalcool_fr_a5.pdf
https://www.copmed.fr/fr/content/71-lautomne-une-saison-ideale-pour-purifier-votre-organisme#:~:text=L’automne%20c’est%20aussi,et%20de%20purifier%20son%20corps.
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