Health Watch: Staying Healthy and Fit Over the Holiday Season
By ALPA Staff
As an airline pilot, you lead a busy life; so if you have time off during the holiday season, slow down, unwind, and reconnect with family and friends. And be mindful not to overindulge during festive holiday celebrations.
According to the American Council on Exercise, it’s easy to consume upwards of 3,000 calories during a typical holiday meal. Excessive eating and drinking overtax the digestive system, redirecting blood to the gastrointestinal region. With less blood transporting oxygen and nutrients to other parts of the body, you wind up feeling tired and lethargic. This can be further complicated by large swings in blood sugar levels. And with those looming leftovers, you could easily be on your way to adding the “holiday 10.”
Mindfully preparing for the season’s meals is the best defense. The following checklist should help you navigate seasonal gatherings to stay healthy and keep off those unwanted extra pounds.
Hydrate: Drinking lots of water helps maintain the balance of fluids your body needs to perform many of its vital functions; plus, water helps you digest everything you eat and flushes toxins out of your system.
Don’t go hungry: Conserving calories all day so that you can gorge at the holiday dining table is not a good strategy. Your body may think you’re shifting to starvation mode and retain calories. Instead, eat a reasonable breakfast and lunch and consider a light healthy snack (e.g., fruit, raw vegetables like carrots, air-popped popcorn) before you go. This approach will help you manage your appetite.
Quality over quantity: Buffets of any kind, particularly holiday buffets, subconsciously encourage you to try some of everything. Piling your plate is a recipe for disaster. Make a few select choices and take reasonable portions.
Drink responsibly: Holiday cocktails are often loaded with calories. Limit your consumption or look for other options. Consider drinking a glass of water before you reach for another seasonal beverage.
Eat slowly: A slower eating pace will lead to better digestion and a greater enjoyment of your meal. Eating too fast promotes poor digestion and increases your chances of weight gain.
Log it: Keeping track of how much you eat can help you take control of your holiday weight and fitness goals. Using a log can assist you in maintaining good habits (like eating three well-balanced daily meals). And like the saying goes, “There’s an app for that.” More than a dozen healthy eating apps are available to download on your smartphone or tablet.
Get up, stand up: Heavy meals and televised holiday specials and sporting events can lead to long periods of inactivity. It’s a good idea to maintain an exercise regimen throughout the year, including the holidays. Take a break and go to the gym. If you don’t work out, consider walking. Even in a cold-weather climate, you can go to a local mall and take laps around the indoor perimeter. Alternatively, set the stopwatch feature on your smartphone and pace the floors for a designated period. Remember that a walk after meals will also help you better digest your food.
Sleep well: A recent Mayo Clinic study found that those who get less than five hours of sleep a night were more likely to have cravings for—and eat—high-calorie foods. Sleep totals directly affect the hormones that regulate hunger, and large meals consumed in the evening can disrupt sleep. In addition, recurring sleep deficiency can increase the chances of kidney and heart disease, diabetes, high blood pressure, and stroke.
Being an airline pilot requires you to be alert, responsive, and in good physical condition. Maintaining healthy habits, all year round, is your best insurance for staying fit and helping maintain your medical certification. Develop a plan that works for you and stay on track.
Questions?
Members with questions about health and personal fitness can contact the Aviation Medicine Advisory Service, ALPA’s Aeromedical Office, at 303-341-4435, Monday through Friday, 8:30 a.m. to 4:00 p.m. mountain time. Canadian ALPA members can call David Noble, the Association’s pilot health consultant, in the Association’s Toronto, Ont., office toll-free at 1-800-561-9576.
