Navigating Your Health Through the Holidays

 

As the holiday season approaches, maintaining a healthy lifestyle might seem challenging amidst the tempting array of festive goodies and treats paired with chaotic schedules. However, with a mindful approach and some planning ahead, you can enjoy the festivities while still prioritizing your well being. Here are 10 practical tips (in no particular order) to help you navigate your health through the holidays incorporating fitness, nutrition and lifestyle changes.

1) Set Realistic Goals:

The holiday season can be stressful, and demanding so be sure to set reasonable health goals. Whether it's maintaining your current fitness routine, or implementing smaller realistic changes to your diet, setting realistic goals are more likely to be sustained. Now may not be the time to make a substantial change, but that doesn't mean you can't continue to work towards your goals! 

2) Plan out those times to "treat yo'self" :

Instead of depriving yourself and then bingeing, plan your indulgences. "Pick your shots" as we like to tell people. While we know there always seems to be a celebration or party this time of year, we suggest picking and planning ahead. Choose specific occasions to enjoy your favorite treat, or beverages with friends. If you are going out to eat, take a look at the menu so you can plan your meal accordingly. Choose a healthier option as your entree, so you can plan to enjoy a dessert. Or if you are looking forward to an entree that isn't the healthiest option, perhaps skip dessert. Prepare ahead of time, plan your indulgences and balance those with healthier food choices so you can savor without guilt. 

3) Keep it movin'!

Even though schedules can get crazy during this time of year, don't let your fitness routine take a backseat. Schedule workouts, or find a workout buddy so you can be accountable to each other. Incorporate walks, or winter activities like skiing to maintain your exercise. If you need to do a shorter workout, something is better than nothing. This is not only good for you physically, but also as a way to alleviate stress!

4) Practice Mindful Eating Habits:

Pay attention to portion sizes, sit at a table to eat instead of standing at the appetizer table at a party or munching while driving to your next shopping location. Make sure you fully chew and savor each bite. Listen to cues from your body that let you know when you're hungry, and also when you are full. Remember, it won't be your last slice of pie, or cookie. If you remind yourself these treats will be available for you another time, you will be less likely to overindulge. 

5) Stay Hydrated

Proper hydration is often overlooked during the holiday hustle and bustle! (We mean water...not coffee, or cocktails!) Focusing on proper hydration will support digestion, helps control appetite, crucial for maintaining mental clarity and energy, helps with muscle recovery, and keeps your skin looking healthier.

6) Switch it up

Revamp some of your favorite traditional recipes to create a healthier option! Swap ingredients to reduce added sugar, unhealthy fats and unnecessary calories without compromising your favorite flavors of the season!

7) Catch your ZzZ's

Getting adequate sleep is essential for overall health. Lack of sleep can impact your cognition, mood/energy, lead to poor food choices, and increase stress. A well rested body will more likely stick to sound nutrition, be less inclined to skip workouts and can better handle the demands of the holiday season.

8) Manage Stress Levels (as best as possible!):

 Between time management, finances and trying to fit in all of the holiday activities on top of normal day to day life, we know it can be stressful times. Incorporate activities into your day to day routine like exercise, walks, meditation, your favorite hobby or other relaxation techniques. Don't feel obligated to do all the activities or feel like you have to cram every light-seeing, Santa riding, craft making extravaganza! It's okay to say no to somethings to give yourself peace of mind. Sometimes doing less is more!

9) Watch your alcohol intake:

Limit alcohol consumption to reduce empty calories, and inhibitions being hindered. Consider mocktails, or alternating alcoholic beverages with water. Another reason to limit alcohol is because it can adversely affect mental health, contributing to depression and anxiety. Excessive intake can contribute to behavioral changes, mood swings, unreliable actions leading to conflict and isolation causing strain with family and friends.

10) Reflect and Set Intentions:

Reflect on your health journey and set positive intentions for the year ahead. Focus on habit changes that are sustainable and align with your overall well-being, health, and happiness. Establish what has or hasn't worked for you in the past. Create a plan for moving forward. Don't be afraid to reach out for guidance or support. 

As you navigate your health through the holidays, remember that small, mindful choices can make a significant impact! By incorporating these tips, you can create a festive season that not only brings you joy, but also nurtures your health and vitality.

Cheers to a happy and healthy holiday season!

The U Evolve Buffalo Team