Triglycerides peak about 30 minutes after eating, from the digestion of a large meal. The larger the meal the greater the chance of elevated triglycerides. This can be problematic for someone who has been tested for blood triglycerides, which is a component of screening for Metabolic Syndrome Testing, and found to have a fasting triglyceride level of greater than 150 mg/dL, or is already on medication for the treatment of high triglycerides).
Traditional holiday meals contribute to the increase in triglycerides. If you think a single meal cannot harm you, thing again. According to a report in a Steady Health article; “A Thanksgiving feast can easily lead you to eat in excess of 4,000 calories — about double the amount of calories you should usually eat in a day.” Add to this the high fat, excess salt, refined sugars and alcohol, and you have a “recipe” for disaster.
Scientific studies have concluded that, in short, some people may be at a higher risk of both having a heart attack and not surviving one on during the holiday season. Although there tends to be more holidays as the colder weather arises, scientists have rather ruled out the colder temperature factor.
Their conclusion leads them to precisely looking at the holidays as the reason more people may have fatal heart attack. WebMD points out that “According to a Circulation study, “The number of cardiac deaths is higher on Dec. 25 than on any other day of the year, second highest on Dec. 26, and third highest on Jan. 1.” According to a heartland.time.com, article heart-related deaths rise 5% around the holidays.
Strategies to counter the triglycerides include:
1. If you are going to work out on Thanksgiving, research suggests that “you can prevent the sudden spike by working out for 30 minutes earlier in the day before the meal.”This includes “a brisk walk” … ” swimming or jogging are good choices”.
a. This only applies to someone who is already active, has no medical restrictions an whose medical care provider is aware of activity level.
b. If you plan to exercise and you are not used to exercising, waiting until the holiday arrives could add to your health risk. Condition yourself in the months leading up to the holiday.
2. Keeping concentrated carbohydrates and alcohol beverages under control (day of and days leading up to the festive meal) will help reduce the formation of triglycerides.
3. Modify traditional recipes by opting for less sugar.
The collateral damage of alcohol-based drinks goes beyond just triglyceride formation and includes but is not limited to:
• our inhibitions and willpower are reduced “making it more likely we forget about healthier eating and portion control”
• it stimulates the appetite to eat even more
• when consuming as little as just 2 drinks, it can reduce the body’s ability to burn fat by 73%
• even if the calories consumed do not exceed the body’s needs, approximately 5% of the alcohol consumed is converted to fat
• it alters the normal digestive processes
• it slows metabolism
• as a toxin that is metabolized first, this will delay the metabolism of macro nutrients such as carbohydrates, proteins and fats
• the body’s processing of vitamins and minerals, essential for healthy functions, including a healthy metabolism, is also delayed
• it can fragment your sleep
The heartland.time.com article pointed to alcohol impact than can result in abnormal heart rhythm in individuals who smoke or are obese, a condition known as “holiday heart syndrome,” (symptoms include “fluttering heart or a rapid or irregular heartbeat, which can cause a sudden drop in blood pressure and light-headedness”).
Pacing yourself throughout the day, restricting alcohol and drinking plenty of water is recommended.
This information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical/nutritional/fitness advice. Information presented is subject to change as additional discoveries are made or additional research is published. Links to various sites within blogs are provided for your convenience only and we are not responsible or liable for the content, accuracy of information provided or privacy practices of linked sites or for products or services described on these sites.
Sources: http://www.steadyhealth.com/articles/4_Steps_To_Prevent_A_Heart_Attack_On_Thanksgiving_Day_a2469.html , http://www.webmd.com/heart/features/the-truth-behind-more-holiday-heart-attacks, www.sciencedaily.com/releases/2000/11/001120072759.htm, circ.ahajournals.org/content/110/25/3744.full, online.wsj.com/article/SB10001424052970204517204577046772508688922.html, https://www.cafewell.com/blog_posts/what-is-metabolic-syndrome-and-why-test, https://www.youtube.com/watch?v=reNMSURfZmg and one consuming the entire pound, https://www.youtube.com/watch?v=CtM6gnNRPuo, http://healthland.time.com/2011/11/24/3-heart-risks-to-watch-for-on-thanksgiving-day/, http://circ.ahajournals.org/, https://www.cafewell.com/blog_posts/food-hangover-effect-of-the-assault-of-overeating, https://www.cafewell.com/blog_posts/8-strategies-to-manage-holiday-alcohol-and-weight-gain