Reducing the effects of overindulgence this Christmas

We want to enjoy the festive season, yet all too often, indulgence leaves us feeling heavy and bloated. Poor digestion is what causes waste gases and sluggish bowels, which in turn lead to bloating – the stomach feels uncomfortable, full and tight including a visibly rounded or bloated stomach.

Tips to reduce that bloated feeling this Christmas

Preparing healthier Christmas dinner                                                                         

Use wholegrain breads for stuffing. Cook stuffing separate to the meat so it doesn’t soak up fats during cooking. Substitute light or low-fat spreads for butter when baking. Use yoghurt or buttermilk in baked goods, both low in fat and calories. Instead of high calorie cream sauces to go with meat and starters, try making vegetable puree ones like red pepper and onion. Try to avoid eating the skin of the turkey as the skin is high in fat. Roast potatoes have a higher fat content than normal potatoes. However, if you cut them into larger chunks or use larger potatoes when cooking they will absorb less fat.

Moderation                                                                                                                    

Use a smaller plate, your mind will consider it a full plate regardless of its size. Where there are choices, take a little of many things rather than lots of one thing. This ensures you are getting a balanced meal and not overloading on a fatty food. For every glass of alcohol or soft drink, have a glass of water. Water fills you up and helps wash out the excesses. Only put out some of the available food so people don’t over serve themselves. More can always come out as required. Try to eat slowly throughout the day to avoid that uncomfortable full feeling. It takes your brain a few minutes to realise you are full. If you feel full, try to resist the temptation to stuff in another mouthful. Take a break instead.

Eat fresh food instead of processed food

Many processed foods are made with trans fats, saturated fats, and large amounts of salt and sugar. It is important to eat more fresh food, especially for children as the vitamins and minerals from fresh food will aid their development.

Processed foods that are less healthy include 1. Canned foods. 2. White breads and pastas (whole grains versions are the healthier). 3. Packaged high-calorie snack foods such as crisps. 4. Chips. 5. High-fat convenience foods such as cans of ravioli. 6. Packaged cakes and biscuits. 7. Sugary breakfast cereals. 8. Microwaveable meals. 9. Frozen fish fingers. 10. Processed meats.

Processed meats are of particular concern. They are extremely high in fat and salt. Fresh meats, fish and hams from the butcher or meat counter in your supermarket is the healthier option. Short term over indulgence on processed foods will lead to bloating, indigestion and sluggishness. However long term use will lead to obesity and associated complications like diabetes, heart disease and cancer.

This article is shortened for this Health Blog.. More detailed information and leaflets is available in Whelehans or check www.whelehans.ie

Eamonn Brady is a pharmacist and the owner of Whelehans Pharmacy, Pearse St, Mullingar. If you have any health questions e-mail them to info@whelehans.ie

The myths about alcohol and hangovers (uncovered)

With Christmas party season well and truly underway I thought it would be a good time to discuss facts about alcohol and dispel some of the myths we have about alcohol. Alcohol is safe if drank in moderation. Alcohol releases endorphins in the brain which is why it makes us feel good (and why it is so addictive); it also affects the area of the brain that causes inhibition which is why it makes us talk more and feel more relaxed. In this article I only discuss the short term effects of drink. There are also many long term health dangers of heavy drinking. According to Dr Conor Farren, a consultant who deals with alcohol addiction in St Patrick’s hospital in Dublin, abuse of alcohol can cause 63 different diseases to our body. I will discuss these long term health effects including addiction in my health blog in 2014.

What causes a hangover?
The unpleasant symptoms experienced during a hangover are mainly caused by three factors. (1) The diuretic effect of alcohol that causes the drinker to pass more urine and thus become dehydrated. (2) The toxic effects of by-product of alcohol metabolism (acetaldehyde) (3) Depletion of vitamin A, vitamin C, the B vitamins (especially vitamin B6), magnesium, potassium and calcium. Co-geners are another cause of hangovers. These are impurities created during the fermentation of some types of alcohol. Low quality wines and dark drinks tend to have high levels of co-geners. A general rule of thumb is the darker your drink, the worse the hangover. Certain chemicals added to some drinks such as preservatives and sweeteners also make the hangover worse.

The symptoms of hangovers

Symptoms of hangovers can include some or all of the following class of symptoms:

Constitutional: Fatigue, weakness, and thirst. Pain: Headache and muscle aches. Gastrointestinal: Nausea, vomiting, and stomach ache. Sleep and Biological Rhythms: Decreased sleep including decreased deep sleep which means the sleep you do get does not leave you refreshed. Sensory: Dizziness and sensitivity to light and sound. Cognitive: Decreased attention and concentration. Mood: Depression, anxiety, and irritability. Sympathetic Hyperactivity: Tremor, sweating, and increased pulse and blood pressure.

How long will a hangover last?

Hangover symptoms usually begin within a few hours of the drinking session ending when the blood alcohol concentration (BAC) begins to fall. The symptoms usually peak at the time when the person’s BAC returns to zero. Hangover symptoms can last from a few hours to up to 24 hours. Some binge drinkers develop a tolerance for alcohol which means they do not get hangovers, however their performance at work or other areas of their life will be

Is there a cure for hangovers?

There is no cure for a hangover. Apart from drinking in moderation (or not drinking) there is no guaranteed way of preventing one. Hangover cures are generally a myth. Dehydration is the main culprit; three times as much fluid is lost than is taken in while drinking alcohol because of the diuretic effect alcohol has on the kidneys; this is because alcohol inhibits a hormone called anti-diuretic hormone (ADH). The symptoms of a hangover can be reduced by rehydrating with water before going to bed. The best way to deal with “the morning after” symptoms is to rehydrate by drinking plenty of fluids. You can replace lost fluids by drinking bland liquids that are easy on the stomach such as still or sparkling water and isotonic drinks. Water also helps dilute the leftover byproducts of alcohol in the stomach. Adding salt and sugar to water helps replace the sodium and glucose lost the night before. Many believe that fatty or fried foods the next morning will ease the symptoms; however this is more likely to irritate an already delicate stomach. Over the counter painkillers can help with headaches and muscle cramps. Sugary foods may help reduce trembling. An antacid may ease an upset stomach. Food helps slow the absorption of alcohol so it takes alcohol longer to reach your blood stream, thus reducing the risk of becoming intoxicated and your hangover may not be as bad. Lining the stomach with a glass of milk before drinking may slow down the absorption of alcohol very slightly. Replenishing vitamins and minerals lost may help as alcohol robs our body of many vitamins and minerals. Some people believe that taking a supplement such a vitamin C or B complex supplement can help.

Why do hangovers get worse as we get older?
Many of us have heard people saying (or said it ourselves) that hangovers get worse as you hit your 30’s or 40’s compared to when you were in your early 20’s. Is this just our imagination? There is truth in this and there is a scientific explanation. Our body uses the enzymes alcohol dehydrogenase (ALDH) and aldehyde dehydrogenase (ADH) to break down alcohol. As we get older, these enzymes reduce in efficiency meaning that it takes longer for the body to get rid of the toxic byproducts of alcohol such as acetaldehyde which leads to longer and more unpleasant hangovers.

Eamonn Brady is a pharmacist and the owner of Whelehans Pharmacy, Pearse St, Mullingar. If you have any health questions e-mail them to info@whelehans.ie

Eye Spoons- A new “drug free” treatment for dry, inflamed or itchy eyes

I decided to discuss “eye-spoons” this week as I have been getting a lot of enquiries about how they can help eye conditions since their launch earlier this year. Dry eyes or inflammatory eye conditions can include symptoms like itchy, red, irritated and swollen eyes. Dry eye mostly occurs as a part of the natural ageing process, affecting about a third of people over 65. Meibomian gland dysfunction is a condition where the glands at the eye lids become blocked with thick secretions leading to unsightly swelling around the eyes and inflamed and irritated eyes.

“The Eye Spoon”

“The Eye Spoon” is a drug free treatment option designed for many of the most common and annoying eye problems. It is an Irish invention. The concept of The Eye Spoon was developed by Dr Micheal J Gallagher, a Consultant Ophthalmic Surgeon who has a monthly ophthalmic clinic at St Francis Private Hospital in Mullingar.

How does it work?

Dr. Gallagher’s invention provides a method for applying heat effectively to the human eyelid. The apparatus consists of a spoon-shaped device comprising a wooden oval heat applicator with dimensions sufficient to cover a human eye, with an elongated handle extending from the applicator. Initially, the device is placed into boiling water in a mug for 20 seconds. Once removed, air dry for 20 seconds to prevent scalding. The Eye Spoons are then applied directly to both eyes until the heat subsides. The device is designed for safe use, whilst retaining sufficient heat to treat the affected eye.

The eye spoon targets the eye’s meibomiun glands, freeing up their secretions into the tear film, hence easing dry eyes and reducing inflammation of the glands.

Studies

Study results reveal that use of the product is effective in the treatment of dry eye, external eyelid disease (blepharitis and meibomianitis), both causes of the most common complaints of dry, red, scratchy and itchy eyes. Studies show that 80% of those patients with dry eye syndrome found the eye spoons to be of benefit. Studies demonstrated that eye spoons represent an effective method of treatment for dry eye syndrome and external eyelid disease.

In Whelehans, I am seeing some good results for those using it and in some cases, it is the first consistent relief some people have found in years. Unlike drugs and drops, it is a one-off purchase of €18.95 which includes two eye spoons. As it is re-usable, once purchased, there are no on-going costs. This article is shortened for this health blog so call into Whelehans or check out www.whelehans.ie  if you want more detailed information or if you feel they could benefit you.

Disclaimer: Please ensure you consult with your healthcare professional before making any changes to your medication

 

Eamonn Brady is a pharmacist and the owner of Whelehans Pharmacy, Pearse St, Mullingar. If you have any health questions e-mail them to info@whelehans.ie