For many, the holiday season is a time of joy, celebration and connection with loved ones. However, it can also be a period of indulgence, stress and disruption to our usual routines. Lauren Selberg, certified physician assistant at Stillwater Internal Medicine, provided these tips to stay healthy this holiday season.
1. Support Your Immune System
The winter months bring an increased risk of colds and flu, so it’s important to keep your immune system strong.
Eat Nutrient-Rich Foods: Incorporate plenty of fruits, vegetables, whole grains and lean proteins into your meals. Vitamin C-rich foods like citrus fruits and leafy greens can give your immunity a boost.
Stay Active and Hydrated: Exercise and proper hydration support immune function.
Wash Your Hands Regularly: Good hygiene is essential to avoid spreading germs, especially in crowded holiday gatherings.
2. Practice Mindful Eating
Holiday gatherings often revolve around food, from festive feasts to indulgent treats. While it’s tempting to indulge in everything, mindful eating can help you strike a balance.
Portion Control: Instead of piling your plate high, start with smaller portions of your favorite dishes. Savor each bite and stop eating when you feel satisfied, not stuffed.
Balance is Key: Aim to fill half your plate with vegetables and lean proteins, leaving room for smaller portions of heavier foods like casseroles and desserts.
Stay Hydrated: Drinking water throughout the day can help curb unnecessary snacking and prevent dehydration. If you’re enjoying alcoholic beverages, alternate them with water to pace yourself.
3. Stay Active
Maintaining physical activity during the holidays can help offset the extra calories and keep your energy levels up.
Incorporate Mini Workouts: If your schedule is packed, try short, high-intensity workouts or yoga sessions at home. Even 10-15 minutes can make a difference.
Make Movement a Family Affair: Organize a group hike, play a game of touch football, or take a family walk after a big meal.
4. Manage Stress
The holidays can be a source of stress due to packed schedules, financial strain or the pressure to meet expectations.
Set Realistic Expectations: Remember that perfection is not the goal. Focus on meaningful experiences rather than perfect decorations or elaborate meals.
Schedule Downtime: Block out time to rest and recharge. Whether it’s reading, meditating or watching your favorite holiday movie, prioritize self-care.
Practice Gratitude: Reflecting on what you’re grateful for can shift your focus away from stress and toward the positive aspects of the season.
5. Prioritize Sleep
With more frequent gatherings, shopping and preparations, it’s easy to sacrifice sleep during the holidays. However, adequate rest is crucial for maintaining your physical and mental health.
Stick to a Schedule: Try to go to bed and wake up at consistent times, even on weekends.
Create a Relaxing Bedtime Routine: Wind down with calming activities like reading, taking a warm bath, or practicing deep breathing exercises.
Limit Caffeine and Alcohol: Both can disrupt your sleep if consumed too close to bedtime.
6. Avoid Overcommitment
It’s easy to feel pulled in multiple directions during the holidays. Learning to say no is essential for maintaining your health and sanity.
Prioritize What Matters: Focus on activities and gatherings that bring you joy and align with your values. Politely declining invitations or requests can help prevent burnout and give you more time to focus on what’s important.
Delegate Tasks: Share responsibilities for meals, shopping or decorating with family members or friends.
In conclusion, staying healthy during the holidays doesn’t mean sacrificing enjoyment. By prioritizing your health, practicing mindfulness and maintaining balance, you can fully embrace the season.
If you are looking for a primary care physician, Selberg has joined Dr. Steven Cummings at Stillwater Internal Medicine and is taking new patients. Call 405-533-6047 to schedule an appointment and set yourself up for a healthy and happy New Year.
