Stop table woes, get fit in 4 moves

Get back in line immediately after the holidays with a detox diet, balanced and above all not punitive. The four golden rules suggested by the nutritionist and researcher Stefania Ruggeri of Crea Alimenti and Nutrition at ANSA are coming, which aims to mark the day at new rhythms, practicing aerobic physical activity in the morning, drinking lots of water and using lactic ferments, as well as to fill up on fruit, vegetables and fish.

"To contrast the staggering sleep-wake rhythms typical of holidays," explains the nutritionist, "it is good to do physical exercises in the early hours of the morning, not only to consume excess calories, but also to improve activity cortisol, the stress hormone that can be involved in weight gain. " The suggestion is therefore to get up early and practice an aerobic activity between 7 and 10 in the morning. The second rule is to detoxify the liver, with a peach-vegetarian diet based on fruit, vegetables, milk and dairy products, eggs, fish, crustaceans and molluscs, with the addition of legumes and whole grains.

"Many studies - recalls the nutritionist - have shown that this type of diet helps to reduce cholesterol and blood sugar because it lightens the load of saturated fatty acids taken on holidays". Obviously it is good to give up alcohol recovery days, a source of calories and fatigue for the liver. Another password is to rebalance the intestinal flora with probiotic enzymes. "Already in the 90s - highlights the researcher - it had been shown that 1 week of poor nutrition with calorie surplus, can modify the intestinal 'microbiota' and lead us to dysbiosis, an increase in the so-called 'bad' bacteria, responsible for an evil nutrient absorption and overweight risk ". Excellent to help balance the intestinal flora, as well as a light peach and vegetarian diet, according to Ruggeri, are fermented milk or yoghurt for breakfast 1-2 times a day. Finally, remember to restore water reserves.

"During the holidays it is easy to have exaggerated with a few too many glasses, without having drunk enough water", says Ruggeri, according to which, to better hydrate, in addition to water, one can fill thermos or water bottles with bancha green tea; a drink well known also in Italy that does not contain caffeine and is rich in antioxidants that help reduce the levels of free radicals that have formed during the extravagances of the Christmas holidays.