The holidays are a time to celebrate, create memories, and relax after a long year. However, the hectic schedules and added stress of trying to make everything picture perfect, makes it easy to fall into unhealthy habits.
Here are some ways in which we can stay healthy during the holidays.
MOVE MORE, SIT LESS
According to the CDC, adults should engage in at least 2 hours and 30 minutes of moderate-intensity aerobic activity or 1 hour and 15 minutes of vigorous-intensity aerobic activity per week. You can also benefit greatly from walking.You might be thinking you don’t have time to fit it all in, but these tips can help you navigate the holiday season while staying as healthy and active as possible:
- Find a parking spot further away when you shop
- Take the stairs rather than the escalators at the mall
- Build activity into family visits and outings
- Get some extra steps in between flights if you’re flying
- Make a plan to walk after eating big meals
MAKE SURE TO HYDRATE
Keeping your body hydrated is critical for overall health. Lack of water can lead to dehydration — a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Water can also help with weight loss and washing out harmful toxins, which is ideal for when we’ve overindulged a little too much over the holidays.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. But from busy schedules to celebratory cocktails to cold weather drying out your skin, it’s easy to forget about drinking enough water this time of year.
How can you make sure your water intake is enough this season? Try keeping a water bottle with you at all times throughout the day. Or if you are hungry, try drinking a glass of water first before reaching for more food. A lot of people confuse thirst for hunger. If you are still hungry after you drink the water, then you will probably end up eating a little bit less than you originally would have without the water.
1 1/2 cup sliced strawberries, 5 large fresh basil leaves torn, 1 lemon thinly sliced
1 grapefruit thinly sliced, 1/2 cup pomegranate seeds, 10 fresh mint leaves torn
2 sliced pears, 2-3 cinnamon sticks
WATCH WHAT YOU EAT
Overindulgence is almost synonymous with the holidays. This time of year is filled with festive gatherings, parties and celebrations—many of which center around food and drink. Whether it’s nibbling on endless snacks at a party, the festive cocktails, or all the delicious extra sweets consumed, it can be hard to keep from overdoing it.
MINIMIZE STRESS
While the holidays are supposed to be a time of joy and celebration with family and friends, they may also be a time of increased stress. With holiday shopping, social events, and family get-togethers, a lot is going on. And when we feel like we don’t control what’s going on, we get stressed.
The last one is hard for many people, but it only requires a simple change in how you look at things. For example, instead of stressing out over what you can’t get done, be proud of yourself for the things you have gotten done. What you choose to focus on generally becomes the reality. So make sure to take time of out each day to focus on the good, because as the saying goes, “Negative thinking will never make your life positive.”
BOOST YOUR IMMUNE SYSTEM
It is more important than ever to maintain a strong immune system these days. There are many ways to maintain your immune system, and most of them start with the tips from above: Exercise, Eat Healthy, Hydrate & Reduce Stress.
Good nutrition plays a vital role in providing immune health support so look for foods that contain nutrients to support a healthy immune system such as Vitamin A, Vitamin C, Vitamin D, Vitamin E and Zinc.
Emotional states like anger, sadness, anxiety, and depression can all affect the immune system, so it is important to maintain a positive mindset.
Staying hydrated helps keep your immune system working properly. Studies have shown that being dehydrated can increase your cortisol levels. Cortisol is your body’s main stress hormone that is your natural “flight or fight” response. When these levels stay too high, your immune system can’t function properly.
Keep your immune system strong this holiday season by adopting a healthy regimen now to guard yourself against illnesses later.
BE KIND TO YOURSELF
Always keep in mind that even the best laid plans may go awry, and that’s perfectly normal. It’s not the end of the world if you skip a gym workout, or have an extra cookie or cocktail. If you’re overworked and exhausted, berating yourself over your schedule isn’t good. If you enjoyed too much food one night, it’s okay!
It’s the season to enjoy your loved ones and to be thankful for another year. Just be mindful of your choices and get back on track when the moment allows. Most importantly this holiday season, be kind to yourself and others, and remember that your wellbeing is a journey – and it’s alright if there are some bumps along the road.