For many, the holiday season is a time of joy, celebration and connection with loved ones. However, it can also be a period of indulgence, stress and disruption to our usual routines. Letting your habits fall by the wayside during this festive time is common but not recommended. Take some time this holiday season to prioritize your health and well-being with these helpful tips and have a healthy holiday season!
Support Your Immune System
The winter months bring an increased risk of colds and flu, so it’s important to keep your immune system strong and have a healthy holiday. Here are a few tips to do so.
- Eat Nutrient-Rich Foods: Incorporate plenty of fruits, vegetables, whole grains and lean proteins into your meals. Vitamin C-rich foods like citrus fruits and leafy greens can give your immunity a boost.
- Stay Active and Hydrated: Exercise and proper hydration support immune function.
- Wash Your Hands Regularly: Good hygiene is essential to avoid spreading germs, especially in crowded holiday gatherings.
- Quality Sleep: Have a regular sleep schedule and make sure to reduce noise and light when going to bed. Sleep is when the body recovers and repairs itself so getting inadequate low-quality sleep can harm your immune system.
- Manage Stress: Chronically high cortisol levels can cause illness and force your body to recover more slowly. Lower your stress and cortisol with activities like meditation, yoga, or even just sitting for 5 minutes and taking deep breaths.
Practice Mindful Eating
Holiday gatherings often revolve around food, from festive feasts to indulgent treats. While it’s tempting to indulge in everything, mindful eating can help you strike a balance to have a healthy holiday.
Portion Control: Instead of piling your plate high, start with smaller portions of your favorite dishes. Savor each bite and stop eating when you feel satisfied, not stuffed.
Balance is Key: Aim to fill half your plate with vegetables and lean proteins, leaving room for smaller portions of heavier foods like casseroles and desserts.
Stay Hydrated: Drinking water throughout the day can help curb unnecessary snacking and prevent dehydration. If you’re enjoying alcoholic beverages, alternate them with water to pace yourself.
Limit Alcohol Intake: Many people like to drink during the holiday season, but it’s important to limit your intake to maintain your health. Excessive alcohol consumption can lead to dehydration, weight gain, and other negative health effects.
Stay Active
Maintaining Physical Activity: Exercising during the holidays can help offset the extra calories and keep your energy levels up. Exercise also helps lower stress and as everyone knows, the holidays are stressful.
Incorporate Mini Workouts: If your schedule is packed, try short, high-intensity workouts or yoga sessions at home.
Any Movement is Better than None: Even if you don’t have time for a long hard workout, taking a short 15-minute walk or doing a short ab workout is always better than not doing any exercise.
Make Movement a Family Affair: Organize a group hike, play a game of touch football, or take a family walk after a big meal. Incorporating exercise into the holiday and doing it as a group can make it easy and fun.
Use Technology: If you don’t have time to go to the gym, utilize free workout videos to get some exercise in without having to leave your home.
Manage Stress
The holidays can be a source of stress due to packed schedules, financial strain or the pressure to meet expectations. Take some time before the holiday season is truly upon us and form some stress-reducing habits to make your holiday healthier and more enjoyable. Here are a few ways to reduce stress this holiday season.
Set Realistic Expectations: Remember that perfection is not the goal. Focus on meaningful experiences rather than perfect decorations or elaborate meals.
Schedule Downtime: Block out time to rest and recharge. Whether it’s reading, meditating or watching your favorite holiday movie, prioritize self-care.
Practice Gratitude: Reflecting on what you’re grateful for can shift your focus away from stress and toward the positive aspects of the season.
Saying No: It can be so easy to just say yes to every holiday party and activity but sometimes attending every activity isn’t feasible. Overpacking your schedule can lead to burnout and exhaustion. Saying no to certain activities that you find less fulfilling and non-essential can free up your holiday schedule.
Prioritize Sleep
With more frequent gatherings, shopping, and preparations, it’s easy to sacrifice sleep during the holidays. However, adequate rest is crucial for maintaining your physical and mental health.
Stick to a Schedule: Try to go to bed and wake up at consistent times, even on weekends.
Create a Relaxing Bedtime Routine: Wind down with calming activities like reading, taking a warm bath, or practicing deep breathing exercises.
Create a Comfortable Sleeping Environment: Minimize noise and light in your bedroom to signal your body that it should be getting tired. Make sure your room is at a comfortable temperature and if necessary, use a white noise machine, fan or light-blocking curtains to make your bedroom an ideal place to sleep deeply.
Limit Caffeine, Alcohol, and Food: Drinking caffeine, alcohol, or eating a large meal too close to bedtime can disrupt your sleep and cause you to stay awake past your regular bedtime.
Stay Connected with Loved Ones
The holiday season can also be a time of increased loneliness and isolation for some individuals. These feelings can stem from a variety of sources, including having an unrealistic expectation of what the holiday season should be or missing a loved one. It’s important to prioritize staying connected with loved ones during this time. Here are some tips for maintaining social connections:
Schedule regular calls or video chats with family and friends who may be unable to gather physically. Hearing a loved one’s voice or seeing their face can bring connection even across the world.
Reach out to loved ones who may be struggling during the holidays and offer support and understanding. Just because it’s the holidays doesn’t mean someone who is going through a difficult time should be expected to be happy and cheerful. Being there for them in the midst of their sorrow can help them feel connected and supported through the difficulties.
Avoid Overcommitment
It’s easy to feel pulled in multiple directions during the holidays. From shopping, to holiday parties and events, to getting together with friends and family, the holiday season fills up quickly. However, an overly busy schedule often leads to stress, anxiety, and a higher chance of getting sick. It’s important to take a few steps to keep your calendar freer, your season happier, and your holiday healthier.
Say No: Learning to say no is essential for maintaining your health and sanity. It is not possible to attend all the events and parties. You must learn to recognize your limitations and say no to a hectic schedule.
Prioritize What Matters: Focus on activities and gatherings that bring you joy and align with your values. Politely declining invitations or requests can help prevent burnout and give you more time to focus on what’s important.
Delegate Tasks: Share responsibilities for meals, shopping or decorating with family members or friends. This will ease your workload and the amount of stress you experience this holiday season.
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