Well With Will

The holiday season is a time of joy and celebration, but it can also pose challenges when it comes to maintaining our health and wellness with its delicious indulgences and sedentary style. However, with the right strategies in place, you can navigate this festive period without sacrificing your well-being. Here are six simple but effective ways to stay healthy during the holidays, ensuring that you can enjoy the festivities to the fullest while still taking care of your body and mind.

1. Don’t skip meals.

A common strategy for cutting calories before a big meal is skipping meals. However, it can have counterproductive effects on your overall eating habits and metabolism. When you skip meals, you may end up feeling hungrier during your big family meals, leading you to overeat. This can make it more challenging to control portion sizes and make mindful food choices. 

Skipping meals can trigger cravings for sugar and carbohydrates. When you deprive your body of essential nutrients, it may seek quick sources of energy, often in the form of sugary and high-carb foods. These types of foods can provide temporary satisfaction but may lead to energy crashes and further cravings.

Additionally, skipping meals can lower your metabolism as your body tries to conserve energy, making it more difficult to burn calories effectively. Instead of skipping meals, focus on maintaining a balanced eating pattern throughout the day. Don’t know how to do this? Read #2.

2. Eat a filling meal before a big meal.

One extremely effective strategy to maintain a balanced eating pattern and not over-indulge in holiday carbs is to eat a lower-calorie filling and high-protein/fiber meal before holiday gatherings. Protein-rich foods like lean meats, poultry, fish, eggs, and beans can help you feel satiated for longer periods while providing the nutrients your body needs in a balanced diet. 

The easiest and most cost-effective meal that will fill you up is oatmeal, due to its high dietary fiber content, specifically a type called beta-glucan. This soluble fiber not only adds bulk to your meal, but also absorbs water and forms a gel-like substance in your digestive system. This gel slows down the emptying of your stomach, prolonging the feeling of fullness and reducing hunger. 

By having a satisfying meal beforehand, you’ll be less likely to overindulge in junk food or sweets during the festivities. This approach can help you maintain better control over your food choices and prevent excessive calorie consumption.

3. Make time for physical activity.

Physical activity/exercise plays a vital role in maintaining good health, but it can be challenging to find the time or have access to equipment when you’re with family during the holidays.

However, there are ways to incorporate physical activity into your family time. One effective solution is to encourage group walks. Walking is a fantastic and straightforward form of cardio that can help burn off those extra holiday calories.

By suggesting group walks, you can engage in conversations, bond with your family and/or friends, and make exercise a fun and social activity.

4. Stay hydrated.

Perhaps the most important way to maintain good health during the holidays is to stay hydrated. Water plays a vital role in various bodily functions, including digestion, nutrient absorption, circulation, and temperature regulation. By drinking plenty of water, you can support these functions and promote optimal well-being. Additionally, staying hydrated can help prevent overeating. Sometimes, we mistake thirst for hunger, so drinking water before meals can help you feel fuller and reduce the chances of consuming excessive amounts of food.

If you’re over the legal drinking age, alcohol consumption often increases during the holiday season, and alcohol is known to be dehydrating. By drinking water alongside alcoholic beverages, you can mitigate its dehydrating effects and maintain better hydration levels. 

Proper hydration is also essential for digestive health. Adequate water intake helps keep the digestive system functioning smoothly, preventing issues like constipation and supporting the body’s detoxification processes.

In addition to water, replenishing electrolytes is important for staying healthy during the holidays. Electrolytes, such as sodium, potassium, and magnesium, are crucial for proper nerve and muscle function, hydration, and maintaining the body’s pH balance.

So, how much water should you consume, and how can you get the necessary electrolytes? The general guideline for water intake for an adult is around 8 cups (64 ounces) daily, but individual needs may vary based on factors like activity level, climate, and body weight. As for electrolytes, include a variety of fruits and vegetables in your diet, such as bananas, oranges, spinach, and avocados, which are great sources of potassium and other electrolytes. Coconut water is an easy and excellent source of potassium, sodium, magnesium and phosphorus. You can even create your own electrolyte drink by mixing water, a pinch of salt, lemon or lime juice, and a natural sweetener like honey or maple syrup. This homemade option can be a cost-effective (and tasty) alternative to store-bought options.

5. Wash your hands more often.

During the holidays, increased social interactions expose you to more people who you don’t regularly encounter, elevating the risk of coming into contact with various germs and viruses. And the colder weather can potentially weaken your immune system, making you more susceptible to illnesses.

Frequent handwashing serves as a simple yet effective defense. It helps prevent the transfer of germs from your hands to your face, reducing the likelihood of infections and sickness. By washing your hands frequently during the holiday season, you can easily minimize the chances of falling ill and ensure a healthier and more enjoyable festive period.

6. Maintain a good sleep schedule.

Getting adequate sleep is one of the easiest ways to stay healthy, not just during the holidays, but throughout the year. Adequate sleep supports immune function, regulates mood, and enhances overall well-being. It helps manage stress, boosts energy levels, and can even promote better decision-making, which is crucial for navigating festive activities. Prioritize 7-9 hours of sleep, create a bedtime routine, and limit screen time before sleeping to improve sleep quality.

7. Avoid extremes.

When it comes to staying healthy during the holidays, it’s important not to go at it with an “all or nothing” approach. A couple of days or even a week of deviating from your health goals doesn’t have to derail your entire holiday season. On the other hand, trying to completely abstain from indulging in holiday treats is often unsustainable for most people and can lead to added stress. Stress negatively impacts our overall wellness by affecting our mood, sleep patterns, and immune system. Instead, it’s better for most people to keep a healthy balance by enjoying occasional treats in moderation while still prioritizing nutritious meals and physical activity. By adopting a flexible mindset and focusing on habits that are sustainable for you, you can embrace the holiday season without compromising your health.

Remember, the holidays are a time for enjoyment and connection, and by taking care of yourself with these tips, you can fully embrace the festive spirit while staying on track with your health goals. Cheers to a healthy and happy holiday season!