Stick to healthy foods and beverages and stay aware of your body’s signals, advises medical experts
Whether you are taking your bets to Vegas or indulging from the comfort of a living room, there is no doubt the big game can be stressful on your body.
With that being said, did you realize the risk of having a heart attack increases around the time of the Super Bowl?
It’s a time when major risk factors for heart disease, such as eating poorly, smoking, drinking alcohol, and dehydration, occur at the same time. While watching the game, stressors are placed on the body when cheering on a team and enjoying fatty, high-caloric food, like wings, nachos and beer.
So, how do you decrease your chances of a heart attack and still embrace your sacred Super Bowl traditions? According to health experts, the key lies with a few simple coping mechanisms. “It’s about stress management and how you deal with stress,” says John Ryan, MD, FACC, FAHA, Professor of Medicine at the University of Utah.
DOCTOR RYAN’s TIPS TO DECREASE YOUR RISK FOR A HEART ATTACK
- A timeout on the field means time out at the party. Mindless eating can occur when you are distracted by socializing, cinematic commercials, and an exciting game. Use each timeout to take a break from snacking.
- Four quarters is a great time to move your body. At the end of each quarter, get up and walk around the room. Moving around will allow your food to digest so you feel full and avoid overeating. Dance parties are also a fun way to pump up the vibe, whether or not your team is leading the show.
- Prepare for both outcomes. Part of the adrenalin rush, well sports can be unpredictable. On the off chance that your team loses, create a plan now to cope and avoid any rash behavior.
NEXT UP:
DEVISE A DIETARY GAME PLAN
Football fans who plan to attend food-and-beverage-packed Super Bowl parties should have a dietary game plan to ensure that watching the big game is a healthy affair, according to a lifestyle medicine expert at UT Southwestern Medical Center.
“Think about what food you anticipate will be there,” said Bethany Agusala, M.D., Assistant Professor of Internal Medicine in the Division of General Internal Medicine and Director of the William T. and Gay F. Solomon General Internal Medicine Clinic. “If you have a health condition or dietary restrictions and you’re not sure if there’s going to be something good you can eat, you might think about bringing a healthy dish, like a veggie tray or a salad.”
If you’re hosting a Super Bowl party, be cognizant that some guests will have health concerns such as diabetes, high blood pressure, or high cholesterol and make options available that meet any dietary restrictions. For instance, offer fruits and vegetables, whole grains, and salsas so friends or family won’t have to settle for items with high sodium (chips, pretzels) and sugar (cookies and other sweets).
People with high blood pressure or heart conditions must monitor their salt intake, but Dr. Agusala pointed out that they also should eat more foods with potassium, such as fruits and vegetables. Likewise, although people with diabetes have to avoid sugary treats, they also should stay away from refined carbohydrates in foods like chips, which Dr. Agusala said can be broken down quickly into sugar and cause blood sugar to spike.
“It’s best to eat foods at these parties where you’re combining sources of protein and healthy fats,” suggested Dr. Agusala, a Diplomate of the American Board of Lifestyle Medicine. “Healthier protein options would be foods like bean dip, chicken, and fish. You could also have complex carbohydrates like vegetables and whole grains. These are broken down more slowly, so they won’t cause blood sugar spikes. Healthy sources of fat are items like avocados, so guacamole and foods that are olive oil based, fish, and nuts in limited quantities can be healthful.”
DOCTOR AGUSALA SUGGESTS WHAT TO DEVOUR AND WHAT TO MINIMIZE ON SUPER BOWL SUNDAY
Touchdowns
- Crunchy vegetables (broccoli, cauliflower, carrots, asparagus, cucumber)
- Salads with low-calorie dressings
- Dips with fewer calories, made with legumes/beans such as black beans, hummus, seasoning
- Guacamole
- Salsa (just go easy on the chips)
- Popcorn (without salt or butter or in low amounts)
- Grilled chicken, fish, veggie burgers
- Sparkling water; flavored, low-calorie drinks
Punts (avoid or eat/drink in moderation)
- Queso and creamy dips
- Pizza
- Beef burgers
- Hot dogs, bratwurst
- Cookies, pies, candies
- Chips, high-fat crackers
- Sodas, sweetened beverages, alcohol
Dr. Agusala said the diversions of watching a football game and visiting with friends can make it difficult to avoid mindless eating at Super Bowl parties, but she stressed mindfulness as a key component of healthy eating.
“Be aware of your hunger signals,” she said. “It takes about 20 minutes or so for your stomach to realize it’s full and tell your brain it’s time to stop eating. So if you’re eating more slowly, that can help. But you have to listen to those signals, and if you’re distracted by a game, that may be hard to do. Try to be in tune with your body.”
And she handed off one recommendation that seems simple enough: “Don’t sit next to where all the food’s laid out because then you’re going to be more likely to reach for more. Having a little distance may be helpful.”
Eating healthy may seem impossible at a Super Bowl party, but picking one healthy food to eat with the rest of your Super Bowl feast helps. Throw some veggies on your favorite pizza or even go for baked chips. Moderation is always key!
BOTH DOCTORS AGREE
Take breaks with the players. Dehydration is a common occurrence before a heart attack. When the players take a water break, so should you. Drinking alcohol in moderation is also important, Dr. Agusala also said. Take a sip water before each swig of beer. This will not only keep you hydrated, but also lower your alcohol intake, decreasing your chance of having a heart attack.
“We should avoid beverages that have calories, but I think alcohol can be another caution,” she said. “Try to pace yourself: If you drink alcohol at the party, alternate with water and be mindful that alcohol can impact your food choices and metabolism, so think about that before you choose your beverages.”
Remember, even though you may have waited years to watch your team, at the end of the day , it is just a game and not worth jeopardizing your heart health.
About UT Southwestern Medical Center
UT Southwestern, one of the nation’s premier academic medical centers, integrates pioneering biomedical research with exceptional clinical care and education. The institution’s faculty members have received six Nobel Prizes and include 26 members of the National Academy of Sciences, 21 members of the National Academy of Medicine, and 13 Howard Hughes Medical Institute Investigators. The full-time faculty of more than 3,100 is responsible for groundbreaking medical advances and is committed to translating science-driven research quickly to new clinical treatments. UT Southwestern physicians provide care in more than 80 specialties to more than 120,000 hospitalized patients, more than 360,000 emergency room cases, and oversee nearly 5 million outpatient visits a year.
About University of Utah Hospital and Clinics
University of Utah Health is the only academic medical center in the state of Utah and the Mountain West and provides patient care for the people of Utah, Idaho, Wyoming, Montana, western Colorado, and much of Nevada. It also serves as the training ground for the majority of the state’s physicians, nurses, pharmacists, therapists, and other health care professionals.
