Healthy Habits to Maintain During the Holidays – Part 1
Mindful Holiday Health Tips Part 1 – Healthy Habits to Maintain During the Holidays
Written by: Nancy Palermo, MD
Edited by: Thrive
The holiday season can be challenging for anyone trying to make healthy choices. With added time constraints, many of us struggle with exercising, maintaining healthy sleep habits, or limiting the intake of processed and sugary foods that abound at this time of year. The added burdens of financial, political, and social stressors can crack our resolve and discipline even more. Many of us enter the holiday season with extra padding, and we must focus on what we can control to maintain our well-being.
While we cannot control whether it will be a white Christmas, if our flight will be delayed, or what food our families might serve over the holidays, we can focus on how we take care of ourselves most of the time with a few mindful interventions every day. These daily practices will help you enter the new year with positive momentum. Remember, anything you do is better than nothing!
Start the Day in a Mindful Way
Beginning each day with time for yourself sets an intention for self-care and presence throughout the day. This is always a good idea but may be more impactful during the holiday.
- Exercise: Go for a walk or run, or start your day with an exercise or yoga video. Websites like Fitness Blender offer free workouts.
- Meditation: Add morning meditation to your routine. Just five minutes can make a big difference. Apps like Calm provide guided meditations.
- Healthy Choices: Start your day with activities that get your blood moving and clear your mind. These practices help you feel your best, deal with stress more calmly, and make more mindful food choices.
Don’t pressure yourself to put in an hour if you don’t have the time. Anything you do is better than nothing!
Drink Plenty of Water
Water is great for good digestion, energy, focus, and many other health benefits. It also regulates appetite.
- Stay Hydrated: Drink water throughout the day, especially before and during meals or parties.
- Morning Routine: Start your day with 8-16 oz of filtered water.
- Before Meals: Drink at least 4 oz of water before each meal.
- Add Flavor: Use natural sweeteners like lemon, lime, or orange slices to give your water a pop of flavor!
- Apple Cider Vinegar: Adding a tablespoon or two of apple cider vinegar to 8 oz of water may aid digestion and support weight maintenance. Never drink apple cider vinegar directly; always dilute it.
Move Your Body
Maintaining a fitness routine during the holiday season is crucial.
- Stay Active: Many people exercise less during the winter, making excess calories more likely to stick around.
- Outdoor Activities: Layer up and go for a brisk walk, even if it’s cold. A 15-minute walk can have significant benefits and prevent mindless snacking.
- Indoor Options: If the weather isn’t conducive to outdoor activities, consider an exercise video or use exercise cards for a quick workout.
Remember, anything you do is better than nothing!
Make Sleep a Priority
The optimal goal for sleep is 7-8 hours per night for most people.
- Stick to a Schedule: The holiday season brings longer to-do lists and social events that can interfere with sleep. Try to maintain a consistent sleep schedule.
- Manage Hunger and Cravings: Studies show that lack of sleep can increase hunger and cravings, particularly for carbohydrates.
- Mood and Energy: Adequate sleep helps maintain a positive mood and energy levels, making it easier to stay on track with your health goals.
Focusing on these healthy habits can help you maintain your well-being during the holiday season. Implementing even small changes can make a significant difference. Stay mindful, and remember that taking care of yourself is the best gift you can give.
Stay tuned to Part 2 of our Mindful Holiday Health Tips in next week’s Newsletter.
