As easy as it is to get swept away in the hustle and bustle of the holiday season, maintaining healthy habits is key to making the most of time spent with friends and family.
With many of us probably already toying with the idea of adding “get fit” or “start a diet” to our New Year’s resolutions, there is no time like the present to start making moves to a healthier tomorrow. An essential part of this is not letting the holidays put us too far off track in terms of our mental and physical health.
Whether you’re looking to maintain your healthy habits or establish some new ones, prioritizing your well-being will not only set you on a better path for 2024 but also help you reap the benefits of the yuletide season with fewer belly aches and mood swings.
Here are some tips for not getting derailed this holiday.
1) Eat Healthy, Even if You Slip Up
It’s very easy to overindulge on sugar cookies or egg nog during holiday festivities. It is even easier to let one slip up lead to several more. Instead of giving in, dig in your heels and stop that downward spiral.
Eating healthy and drinking plenty of water prior to holiday meals can help discourage you from over-eating on rich main courses and decadent desserts. Keep the mantra “everything in moderation” in mind. Consider opting for lower calorie options where possible, for instance, taking your coffee black instead of reaching for the pumpkin-spiced creamer.
Generally speaking, opt for whole grains and vegetables instead of ultra-processed foods — mass-produced bread, frozen pizza, candy, margarine, or flavored yogurts — which tend to have added sugar and salt. These can drive higher levels of inflammation in the body, as well as increase one’s risk of heart disease, cancer, diabetes, and cognitive decline.
Roughly 57% of calories consumed by Americans are derived from ultra-processed foods, helping to drive the obesity epidemic affecting both adults and children. As covered extensively in The Dallas Express, obesity rates have hit alarming levels across the county, with Texas being just one of 22 states that have reached an adult obesity rate of 35% or above, according to data from the CDC.
Another easy way to limit your calorie intake is to set up an “eating window.” This could help trim down the number of Christmas cocktails you end up throwing back or prevent you from giving into a case of the late-night munchies.
As previously covered in The Dallas Express, a study from King’s College London found that an eating window of 10 hours worked best among trial participants, who not only managed to lose weight but also stayed engaged in their wellness journey.
Of course, there are stricter intermittent fasting regimes out there that you may wish to try, such as the popular 16:8 Method. Here, fasters have an eating window of 8 hours and refrain from eating the remaining 16 hours each day.
2) Stay Physically Active
Keeping yourself moving during the holidays might not be too difficult if you have a social calendar full of parties, but consider holding on to your workout habits the best you can anyway.
If you’re pressed for time, the good news is that even a brief brisk workout session can positively impact your health, as previously covered in The Dallas Express. Contrary to longstanding beliefs, researchers have found that just 15 minutes of weekly activity was correlated with longer life. Moreover, there is also evidence to suggest that lifting weights for 3 seconds, five times a week can increase muscle strength.
Overall, establishing and maintaining regular exercise habits is key to avoiding obesity. Yet it is important to bear in mind that studies have shown that once abdominal fat sets in, high-intensity workouts are needed to reduce it. Abdominal obesity is directly correlated with a higher risk of cardiovascular disease and metabolic disorders.
Are you suddenly regretting that second helping of mashed potatoes? Throw on some sneakers and go for a stroll. Bring a loved one or relish some alone time while listening to a podcast. Studies have shown that a 10- to 15-minute walk after eating can jumpstart the digestion process as well as lower blood sugar levels.
3) Get Enough Sleep
Since the holidays usually mean there’s a lot more on our plates, both figuratively and literally, this can negatively impact our sleeping habits. The majority of us see our stress levels spike at this time of year, leading to trouble falling asleep and restless nights. Stress hormones like noradrenaline and cortisol can keep us awake and on high alert.
North Texans usually aren’t getting enough sleep, as previously reported in The Dallas Express. A survey from the CDC found that 35.4% of respondents from Collin County slept fewer than the recommended seven hours in a 24-hour period. This share rose to 37.2% in Dallas County and dipped to 33.2% in Tarrant County.
“Sleep is incredibly important,” Dr. Neha Gandhi, a Methodist Dallas Medical Center neurologist, told NBC 5 DFW in an interview. “We know that poor sleep can lead to various health conditions, which include mood disorders like depression and anxiety, obesity, [and] diabetes by changing your metabolic rate. It can cause cardiovascular diseases, meaning heart diseases and stroke in some people.”
Be mindful of maintaining your regular sleep schedule and consider taking time before bed to wind down with a book, especially if you travel to visit loved ones and find yourself in an unfamiliar bed.
4) Don’t Forget About Yourself
While the holiday season is often touted as a joyful time of year, we all know this isn’t always the case. Some of us can experience depression and anxiety for an array of reasons, as previously reported in The Dallas Express.
Practicing self-care and being honest with ourselves about our needs and limitations can help achieve balance amid a hectic holiday schedule. Other tips for fighting the holiday blues include staying active, sharing how you are feeling with trusted loved ones, assessing your relationships, setting boundaries, and practicing gratitude.
