Chiropractic recommendations to avoid holiday weight gain and back pain. All the food, gravy, pies, cookies, candy, chocolate, wine, eggnog, hot cocoa, and whipped cream are great, but moderation is key to keeping unwanted weight gain leading to back pain. Research has found that up to 70% of individuals typically gain weight during the holidays.
Holiday weight gain
Also known as the seasonal seven or a month-long celebration with the diet starting in the new year. Any extra weight can contribute to back discomfort and pain. An overweight body can begin to overwork the spine as it adjusts to bear the extra weight. This can contribute to injury and back pain when the body is overweight; the potential for a back injury increases and can be more difficult to recover from, resulting in chronic back pain. Too much weight can exacerbate and/or lead to symptoms of:
- Degenerative disc disease
- Compression fracture
- Spinal stenosis
Losing the weight
However, most individuals struggle to lose the holiday weight. Research has found that around 10% of individuals cannot lose the holiday weight until the following fall. Another 11% say that they never lose the weight gained. Year after year, the holiday weight gain adds up.
To stay healthy and protect the spine, here are some recommendations to fight the holiday weight gain:
Physical activity is the best way to lose or maintain a healthy weight. Walking is a quick and perfect way to get in some quick exercise. With all the shopping, wrapping, and unwrapping, it can be challenging to find time to exercise. It does not have to be a full workout. Just a quick walk around the block is a perfect option. Don’t get frustrated up over not being able to exercise regularly. A 10-20 minute walk is better than no physical activity at all.
Enjoy in moderation
Don’t try to avoid all the food during the holidays, instead develop an action plan. The objective is to eat and drink in moderation. An example could be before eating, eat a healthy snack, so there is no temptation to fill up on sweets, pastries, etc. Also, at the dinner, pass on the gravy and share the dessert.
Lose weight effectively
Keeping the holiday weight off can be done with a few adjustments keeping the spine and whole body healthy. One way is to think about keeping the spine healthy as a gift to yourself. Contact our chiropractic and health coaching team for spinal adjustments, exercises, stretches, and diet.
Weight Loss Chiropractic Treatment
Diaz-Zavala RG, Castro-Cantu MF, Valencia ME, et al. Effect of the holiday season on weight gain: A narrative review. Obesity. 2017; article ID 2085136. www.hindawi.com/journals/jobe/2017/2085136/ Accessed November 28, 2017.
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