Studies show that Thanksgiving into the new year is commonly a time of overindulgence that can take a toll on your physical and mental health. Here are tips to help you navigate a healthier holiday season while enjoying some of the tasty treats and special joys this time of year offers.
The good news: The challenges and demands of the holidays don't need to derail your health and well-being. Making healthy lifestyle choices can help ensure you feel your best throughout this magical time, and when 2025 rolls around.
Stick with healthy habits. Practicing healthy habits during this time of year can help give your immune system a boost, which can help you steer clear of illness. Your best strategy for feeling your best and avoiding illness is to continue making good health choices.
Set yourself up for success. Planning and preparation help by putting details on the calendar that include setting a schedule for sleep and downtime. And even as holiday events ramp up, stick with the tried-and-true habits that help keep you healthy year-round.
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Sleep. Sleep is a key part of staying healthy during the holidays, and every other time of year. Take steps to protect your sleep from holiday disruptions. Avoid/limit caffeine, alcohol and large meals before bed. Getting the right amount of rest will help you balance the chaos of the holidays.
Discerning choices. This time of year offers copious amounts of food and drinks often overloaded with calorie-rich ingredients. It can be easy to graze at a buffet table or reach for cookie after cookie when watching Christmas movies or looking through social media. Be mindful about your holiday eating choices. Ask yourself whether you're eating because you're hungry or out of boredom, habit, stress or loneliness.
Mindful holiday eating. Eat your meals more slowly, taking your time and noticing when you're starting to feel full. Research shows eating a meal at a slower pace can help you feel less hungry and eat less food later that day. And if you do want to graze, reach for healthy snacks like fruit, nuts or air-popped popcorn.
Avoid the additional 5-10. Studies find that during the holidays, people put on a little extra weight. Research has also shown that people typically don't lose that weight before the next holiday season rolls around. In fact, some scientists believe this seasonal weight gain may be one of the reasons people tend to get heavier as they age.
Mindfulness tips for more holiday joy and less stress: Dr. Nina Radcliff
Practicing mindfulness can reduce holiday stress and increase your ability to navigate whatever might arise this time of year.
Set limits. Don't be afraid to say no to activities, foods, alcoholic or sugary beverages. It's possible to decline an invitation or request while still being kind. Use statements like, "I'd love to, but I've overcommitted."
Eat a small meal before going out and pack your plate with protein. Protein is an important nutrient at any time of year. Try adding a lean protein source to each of your meals and snacks this holiday season. This can help you feel fuller and more satisfied, reducing the odds of overeating.
Drink water. Now may be a good time for hot cocoa and punch, but always make water your drink of choice. While hot beverages can be great for warmth, remember to keep it balanced with at least eight cups of water per day. A glass of water with and between each meal can keep you hydrated, as well as help fight off the germs this season can bring.
Manage holiday spirits. During this time, there's often more alcohol offered and people tend to socialize more, providing a spike in the number of opportunities to drink. Alcohol is linked to a higher risk of injury, including accidents, alcohol poisoning, falls and blackouts. Alcohol-free beverages provide great options. Fill your glass with non-alcoholic drinks, such as water, soda, sparkling water and mocktails.
Time for self-care. Holiday stress is real, so don't forget to look after your health and wellness by taking time for self-care.
Focus to stress less. Focus on your holiday traditions, and don't worry about going over the top. Make time for friends, family and good cheer, while embracing some relaxation when you can.
Stay physically active. Don't let your exercise routine slide this season. Regular physical activity helps keep you healthy, mentally and physically.
Wash your hands. This is one of the best ways to avoid getting sick and spreading illnesses, such as colds. Germs accumulate through nearly everything you do or touch, so wash your hands frequently.
Why you shouldn't eat raw dough: Dr. Nina Radcliff
This time of year is filled with delicious homemade cookies, cakes and special breads. And while we're well aware of food safety issues, such as not eating raw eggs, many may not know that flour is a serious potential health hazard.
"A merry heart doeth good like medicine." -- Proverbs 17:22. Connecting, laughing, relaxing and enjoying -- while maintaining a sense of optimism, gratitude and joy in your personal life -- yield powerful mental and physical health benefits, from improving your mood to reducing blood pressure. Following these tips can help you have a healthier holiday season.
Dr. Nina Radcliff, of Galloway Township, is a physician anesthesiologist, television medical contributor and textbook author. Email questions for Dr. Nina to [email protected] with "Dr. Nina" in the subject line.
This article is for general information only and should not be used for the diagnosis or treatment of medical conditions and cannot substitute for advice from your medical professional.
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