How to Maintain a Happy, Healthy Holiday Season
Present. In control. Relaxed. Healthy. Happy. Are these words that you can use to describe your state of being throughout the holidays? If not, what would it take for you to feel this way?
It’s important to prioritize your health through this busy season – we want you to feel empowered through the next few months to take a stand for your physical and mental wellbeing. As you read through the following tips, think about how you could best apply them and impact on your health.
Boundaries
Family dynamics can be complex, especially with the pressure of holiday gatherings and needing everything to be “picture perfect.” Acknowledge the unique demands of your family and know that you are only in control of your thoughts, behaviors, and emotions, not anyone else’s. Don’t feel that you must explain every decision that you make to your family. If you need to bow out of an engagement or leave a party early, simply do so. It is possible to be matter-of-fact while still being kind.
Alcohol Limits
In October, we discussed healthy alcohol limits for women, which are, on average, no more than one drink per day and less than eight drinks per week. Read more about the unique impacts of alcohol on women here. For men, the limit is increased to two or fewer drinks per day and under fifteen drinks in a week.
With this in mind, we urge you to consider non-alcoholic drinks this season. Many restaurants offer a fun variety of “mocktails” that you can try out. Additionally, a variety of non-alcohol and zero-proof beers, wines, and spirits are produced by companies like Fre, Seedlip, and Ritual.
Sleep
A good night’s sleep will help your immune system, blood pressure regulation, metabolism, and mood amongst many other health benefits; adults typically need 7-8 hours of sleep each night for healing and restoration.
To ensure you get uninterrupted, deep sleep, limit sugar, alcohol, caffeine, and large meals in the evening. All of these things can reduce the quality of your sleep. Do you sleep well but just don’t allow yourself enough time for it? Set a sleep reminder on your phone to remind you when it’s time to start winding down and stick to it! Your immune system will thank you for your efforts.
Sugar
Sugar is abundant in this season, whether in the form of a peppermint mocha or pumpkin pie. We know that sugar can lead to poor sleep, irritability, inflammation, weight gain, and affect your immune system.
If you know that you have a difficult time refusing sweet treats, there are some tools you can use to reduce your cravings. Don’t go to a gathering or dinner party hungry. Eat reasonably through the day so that your hunger doesn’t get the best of you. Don’t purchase treats for your home, a bad habit is easier to avoid if it’s out of your reach.
If you do partake in a sweet treat, remember that the dopamine response that hits your brain comes before the first bite and within the first couple of bites. After that, the hormone response is satisfied. Just a couple of bites is all that is necessary to satisfy what your brain is fighting for.
Activity
Don’t let the busyness of the holidays take priority over your self-care – keep your exercise habits going! If you don’t have a routine exercise program, I suggest starting with a 15-minute walk outdoors every day. Exercise is a “magic pill,” benefiting every cell in your body. If you have mood concerns, sleeplessness, low energy, or blood sugar concerns, physical activity should be a key priority to maximize your health. To make it even more beneficial, take the walk after a main meal to help manage blood sugar elevations.
Which two categories resonate most with you? Take about 5 minutes to write a specific goal in each of these categories that you will adhere to for the next two months. (More tips on writing SMART goals available here.)
We wish you a holiday season filled with health and happiness!