- Exercise and Stress: Get Moving to Manage Stress | Mayo Clinic Staff Aug. 2020 | Mayoclinic.org
- Helpful Tips for Healthy Holiday Parties | By Sarah Klamm, RDN, CD, LDN | Academy of Nutrition and Dietics | eatright.org | Published December 2019
- Does Alcohol Dehydrate You? | By Kim Jewel May 2019 | Medically reviewed by Deborah Weattherspoon Ph.D, R.N., CRNA | Healthline.com
Fitsgiving
Can you feel it? The holidays are nearing. Travel and social planning, food prep, and gift buying are gearing up. This year, let’s also make the holidays a time to focus on our health.
The holidays are near, and with them come travel and social planning, food prep, and gift buying, in addition to added anxiety, stress, and special COVID-19 concerns. If you have been actively working on your health or considering some changes, don’t let the “extras” of the holidays be an excuse to make it an “all bets are off” season.
Instead, look at the holidays as an ideal time to focus on your health as you celebrate your friends, family, and blessings. You should include your health and that of your loved ones in your holiday celebrations!
Instead, look at the holidays as an ideal time to focus on your health as you celebrate your friends, family, and blessings. You should include your health and that of your loved ones in your holiday celebrations!
Stop and think about how your body is constructed – not just what you look like, but what God truly designed! I’ve witnessed people of all ages discover how they can make healthy changes with just a few steps. Strength can be increased, pain can be decreased, and a celebration can take place!
Here are some suggestions for navigating the holidays with your health in mind:
- Make exercise a priority. Remember that self-care is never selfish. Be intentional about setting aside time for yourself. That could be a walk by yourself or with a loved one before you begin the Thanksgiving cooking or at the end of the day when everyone else is napping. Even a short walk can positively affect your emotional and physical state. Vitamin D, fresh air, and movement are a great combination! When you exercise, your body releases chemicals called endorphins. They can create a positive feeling in the body, which in turn, can boost your mood.
Exercise is a celebration of what your body CAN do, not a punishment for what you ate.” - Anonymous
- Sleep is super important to your overall health. Stay as consistent as possible when you have guests in your home or you are visiting others. If you normally get seven hours of sleep at night, your body will not respond well to a few days of only five hours of sleep. We often eat later and then continue snacking when we visit with family and friends, interrupting our sleep patterns. Try to eat lighter as it gets later, or choose a time to stop so you can rest well.
- Eating healthy and maintaining your weight can be done during the holidays! Moderation and planning are the keys. Keep your pantry and fridge stocked with healthy foods. If you are heading to a party, you should enjoy yourself! Before leaving your house, it can be helpful to eat some lean protein and a few light carbs to help curb the urge to gorge on the cheese ball and crackers or chocolate truffles. When choosing what to eat at a party, remember to mix it up and keep the portions reasonable. Put some fruit on your plate and only a quarter of the slice of cheesecake. Someone else will appreciate that you created a few smaller slices!
- Stay hydrated with water! Water can affect every type of cellular process in your body, including your metabolism, and even mild dehydration can drain your energy. It is helpful to have a glass of water for every cup of punch, eggnog, or holiday beverage you consume when you are attending a party. Besides being full of sugar, remember that most alcoholic beverages are also dehydrating, so keep the water flowing!
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Thanks to Sherry Rubins, Health by Design Fitness Specialist, for authoring this month’s health education article.
