The holiday season is always filled with celebration and connection, which usually also comes with lots of food and drinks. Whether it be your office party or family gathering, there are plenty of excuses to over-indulge. That is why many people tend to put on a few extra pounds during winter festivities.
However, it’s important to be aware of how carrying some excess weight could impact your health, particularly your joints. Let’s discuss some orthopedic-informed tips and tricks to avoid pain and discomfort during the holiday season.
Why weight gain matters in the orthopedic world
From November to December, many people gain a little extra weight. And while this may not seem like a big deal, there could be some physical consequences. In the orthopedic world, we talk a lot about joint pain. Weight and joint pain are interrelated. Being overweight increases someone’s risk for developing osteoarthritis. This is a common condition in which there is too much wear and tear on the joints. Weight adds extra stress on weight-bearing joints like the knee, causing additional wear and tear. In fact, just walking normally adds stress to your knees that is 1.5 times your body weight. That means a 200-pound individual ends up experiencing 300 pounds of pressure on the knees with each step. Likewise, even just a little extra weight can lead to discomfort in the joints. Additionally, weight gain causes widespread inflammation, which can exacerbate conditions like osteoarthritis (1).
Weight management tips during the holidays
Knowing the impact weight gain can have on your joints, it will be important to be mindful of your eating and drinking habits during the winter months. Let’s review a couple tips and tricks to help you stay on track.
Plan ahead of time
You’re never going to want to walk into a holiday function starving. That can lead to overeating, particularly on high-calorie snacks, foods, and drinks. To set yourself up for success and avoid binging, eat a balanced snack one or two hours before the event.
Reach for protein and produce first
Though the cookies can be tempting, we recommend saving those for later. Start with veggies and lean proteins to get the biggest bang for your buck. Protein will keep you satiated, while fiber will slow down your digestion. Additionally, antioxidants from veggies are great for minimizing inflammation.
Choose your drinks wisely
There can be a lot of hidden calories in tasty holiday drinks. Thus, you’ll want to opt for low-sugar drinks instead, like spirits with soda water or hard seltzers. Avoid overly sugary and elaborate cocktails and multiple rounds of drinks.
Still got joint pain?
For those experiencing long-term joint pain and injury due to weight, certain interventions and surgeries may be warranted, so consider seeking a consultation by an orthopedic surgeon. Dr. Brian J. Larkin, for example, has expertise in revision hip and knee replacements, and Dr. John Wallington has extensive training on non-operative treatment of pain, including therapies, non-opioid medications, and injection-based therapies. Reach out to the Orthopedic Centers of Colorado to find care today.
