Stay On Track With Four Healthy Holiday Habits

December 2023

STAY ON TRACK WITH FOUR HEALTHY HOLIDAY HABITS

The holidays are a special time of year to celebrate life, reflect on all things for which we are thankful, spend time with loved ones and re-focus on what’s important in our lives. It is also a time to appreciate and protect the sacred gift of our health. To help you stay on track, implement these four healthy holiday habits.

Healthy Holiday Eating Habits. The key principles of balance and moderation are fundamental to healthy eating, and it is important to practice both during the holidays when temptations are everywhere. The benefits of eating well include support for your muscles and bones, protecting your immunity, optimal function of your digestive system and weight management. Choosing to eat healthfully does not meal all your indulgent holiday favorites are on the naughty list. Instead, include these tips to keep your holiday eating plan on track:

Offer to bring a dish when you can. Choose a side dish of fruits and vegetables or a modified dessert that you know people will enjoy.
Start with vegetables to take the edge off your appetite.
Eat slowly and take small bites. Savor the bites you’re taking.
If you’re having a sweet treat, cut back on other carbohydrates (bread or potatoes) at the meal.
If you have an alcoholic drink, have it with food. Otherwise stay hydrated with plenty of water.

You can’t always control what is being served but you can make intelligent decisions about what foods and how much ends up on your plate.

Stay Active. Look for opportunities to work physical activity into your routine.

Go for a stroll after a family meal or take 2 laps around the mall or shopping center before you go into a store to shop.
Take the stairs at every opportunity and work in light resistance exercises while watching TV or cooking. Or park and walk around a neighborhood to look at Christmas lights. You can also make a new annual tradition to participate in a holiday-themed run or walk for charity.

CDC guidelines recommend 150 minutes of exercise per week. So, it’s easier to schedule, break up your physical activity into smaller 10-minute chunks throughout the day. Even just a few minutes of moderate-intensity physical activity can provide health benefits, reduce your stress and anxiety and lead to better sleep.

Make Sleep a Priority. More than a third of Americans are sleep-deprived, and the holidays can disrupt your sleep patterns even more. In addition, the extra activities and social gatherings as well as eating later and indulging in high-sugar, fat and calorie-laden foods or caffeine can keep you awake later. To help you get better sleep, do your best to stick to regular bed and wake-up times.

Avoid caffeine and other late-night stimulants as well as heavy food later in the day and evening.
Whether you’re home or traveling, keep your bedroom quiet, cool, and dark.
If you feel sleepy, take a nap, but limit it to 20-30 minutes so you won’t feel groggy afterward.
You should aim for 7-8 hours of sleep per night to guard against mindless eating, boost your immune system and leave you feeling rested.

Winter Wellness. The change of seasons can bring on ‘winter-blues’ or Seasonal Affective Disorder. The colder temperatures, combined with fewer daylight hours and increased stress around work, family, finances and more can increase risk of depression, anxiety, and lethargy.

Soak up as much sun as possible. Go outside as often as you can during midday.
Increase folic acid intake, omega-3 fatty acids and vitamin D and decrease your concentrated sweets intake.
Drink plenty of water and limit caffeine and sweetened beverages such as soda and fruit juice.

Don’t Wait on the New Year! Many of us enter this time of year with the mindset that it’s a free pass to overindulge. We make plans to focus on our health goals in January. But the reality is it is difficult to regain the fitness ground we have lost or drop the weight we have added. If you commit to these four healthy habits and use balance and moderation for healthy eating, making time to stay active, committing to sleep and prioritizing staying well this winter, you will set yourself up to maintain your health goals through the holidays and beyond.

Casey Walker