With the holiday season upon us, it can be easy to let our healthy habits fall by the wayside. With indulgent meals, busy schedules, travel, holiday events, and tempting treats all around us, it’s important to remember to prioritize our health. As a primary care doctor, I have seen firsthand the negative impact that the holidays can have on our well-being. That’s why I want to share five tips to help you stay healthy during this festive time of year. By incorporating these simple strategies into your routine, you can enjoy the holidays without derailing your health.
Make healthy food choices and avoid overeating.
Let’s face it, the holidays are
renowned for extravagant feasts and tasty treats, but that doesn’t mean you have to fall into the trap of overeating. Here are a few tips to make this happen:
- Begin your meal with a light salad or a flavorful bowl of soup. These can also help you feel satiated, limiting the quantity of food you’re inclined to consume afterward.
- Adopt mindful eating habits by taking the time to really savor each mouthful, delighting in the flavors, textures, and aromas. This mindful practice helps in controlling portion sizes.
- Offer to cook or bring healthy options such as a salad or lighter version of traditional holiday favorites if you are going to a gathering where you know healthy options will be limited.
- Don’t let perfect be the enemy of good. Don’t let one suboptimal meal derail your food choices for the rest of the week. A healthy diet is a long game.
The key to enjoying your favorite food this holiday season lies not in depriving yourself, but in mastering the art of mindful, balanced eating.
Drink lots of water and consume alcohol in moderation.
Holiday festivities often go hand in hand with the clinking of glasses. But remember, while it’s fine to indulge in a festive cocktail, it’s crucial to keep moderation in mind. Overindulging in alcohol not only contributes to unwanted holiday weight gain but can also interfere with your sleep quality and overall health. A few tips to stay hydrated and reduce alcohol consumption:
- Always keep a water bottle handy. Water can quench your thirst, help maintain energy levels, and even keep false hunger cues at bay that can result from dehydration.
- When possible, try making a habit of opting for still or sparkling water when offered alcohol or other beverages.
- If you are drinking alcohol, try to alternate between alcoholic and non-alcoholic beverages to reduce alcohol consumption and improve hydration.
Enjoy your favorite drinks, but remember to do so mindfully, responsibly, and in moderation.
Prioritize sleep and stress management.
It’s no secret, the holiday season can often be a whirlwind of activities that leave little room for quality shut-eye. Yet, restorative sleep is not just a luxury, it’s a necessity for good health. Sleep deprivation can undermine your immune system, cause mood swings, and even contribute to weight gain. So, how can you ensure you’re getting the recommended 7-9 hours each night amidst all the festive commotion?
- Aim for consistency in your sleep schedule. Try to go to bed and wake up at the same time each day, even during the holiday break.
- Cultivate a relaxing pre-sleep routine to improve sleep quality. This could include activities like reading a book, taking a warm bath, or listening to soothing music.
So this holiday season, don’t forget to prioritize your zzz’s. After all, a well-rested you is the best gift you can give to yourself and your loved ones.
Even though the holiday season is filled with cheer, it can be surprisingly stressful and leave you feeling more frazzled than festive. But here’s the good news, managing stress can be as simple as incorporating a few mindful practices into your holiday routine. How about saying no to that optional holiday event? How about trying out some yoga? Or setting aside a ten minutes each day for meditation? Deep breathing exercises can also do wonders to restore calm and counter stress. While it’s normal for things to be busier, it’s important to remember that your well-being comes first. So, this holiday season, take a step back when you need to and give yourself permission to relax. After all, the holidays are meant for joy and celebration, not for stress!
Stay active and exercise.
We all know it’s easy for our regular exercise routine to take a backseat during the festive season. Between attending social gatherings and ticking off your holiday shopping list, finding the time to exercise might seem impossible. But here’s the thing: maintaining your exercise routine is integral for your health. Regular physical activity does more than just keep those extra holiday pounds at bay. It’s a mood-enhancer and energy booster too! So, how can you incorporate exercise into your holiday schedule?
- Keep it simple. Take a brisk walk around your neighborhood, squeeze in a quick workout at home, or maybe even turn holiday shopping into a walking workout at the mall.
- Try adding in or starting more active holiday traditions with family such as going on a hike, running a 5K, tossing around a football, going on after dinner walks, or home workouts together.
- Prioritize exercise even if looks different than your typical exercise routine. If you can break away from family to hit the gym, great! If not, low-intensity exercise like long walks or strength training in the living room with family works too.
The aim is to stay active in some way, every day. Even a little bit of exercise is far better than no exercise at all. Make a pledge to make fitness a priority this holiday season. Your body will thank you for it!
Prevent illness
Most of us rarely have time to pause our busy holiday schedules to think about getting sick, well, until we do. Take a few simple steps to avoid missing out on holiday festivities due to illness.
- Get your flu shot. Most flu activity in the U.S. peaks between December and February.
- Make sure to wash your hands more often. With people traveling and spending more time indoors or at larger gatherings for the holidays, viruses spread more quickly.
- Make sure to get enough sleep. Studies show that people who don’t get enough sleep are more likely to get sick after being exposed to a virus, even such as a common cold virus. Sleep supports your immune system. A lack of sleep can also affect how fast you recover if you do get sick.
- If you do get sick, make sure to contact a primary care provider to help get you back on your feet.
