This is the time of year that our usual day-to-day routines can change as there are more details to attend to and stress levels can rise. Before you put your own needs to the side, think again. This is the most important time to focus on yourself. The reason? When you take time for yourself, you show up better for everyone and everything in your life. Making yourself a priority can improve your stress response, and help maintain your physical, emotional, and mental reserves. Here are a few ways you can focus on yourself and your wellness this holiday season.
Make time for Movement
The American College of Sports Medicine (ACSM) advises healthy adults aged 18-65 engage in moderate intensity aerobic activity for 30 minutes a day, five days a week. In addition, they also recommend performing activities that maintain or increase muscle strength and endurance at least two days a week. Regular physical activity has many health benefits such as regulating blood pressure, strengthening bones and muscles, improved mood, reduction of anxiety and depression, better sleep, as well as helping with weight management. If you can’t make time for 30 minutes of continuous activity, break it up into 10-minute blocks throughout the day—even a few minutes of activity a day can lead to health gains. The following are some additional ways you can add movement to your day:
• Catch up with your friends by making plans to go for a walk or meet for your favorite class at the gym.
• Take the stairs instead of the elevator or escalator
• When unloading groceries from the car, bring them in one bag at a time. You’ll get more steps going in and out rather than lugging them all in at once.
• Park your car farther away from the door when you go shopping.
• Walk in place or pace the room when talking on the phone.
Strike a Balance with Eating
Eating balanced meals doesn’t have to come to a halt because it’s the holiday season. Choosing fruits, vegetables, whole grains, and lean protein can help keep your body fueled properly and provide continuous energy for long, busy days. Furthermore, eating healthy doesn’t mean you have to give up all of your favorite foods. Try out some of these tips:
• Keep to your usual routine as much as possible, having regular breakfast and lunch timing along with nutrient dense food choices.
• Don’t restrict food intake earlier in the day; otherwise, you will get too hungry and set yourself up to overeat.
• Include fruits and vegetables with meals
• Drink water throughout the day
• Remember that a single meal or holiday is just that, rather than a long stretch of meals or days.
• At social events, remember to enjoy the company as well as the food.
• Make food choices worth it! Serve yourself foods and beverages that are special and that you will enjoy.
• Savor each bite and sip
• Think balance rather than deprivation or feeling overstuffed.
• If you are a guest and asked to bring something, consider bringing a veggie or fruit dish to contribute, if possible.
• THINK: If it isn’t delicious, is it worth eating?
Consider New Traditions
Most holiday gatherings revolve around food. To shift away from food as the main focus, consider:
• Volunteering for an event in your community
• Sign up for a Turkey Trot in your town
• Take up snow shoeing, or ice skating to stay active during the winter months.
• Build a snowman
• After enjoying your meal, instead of sitting down on the sofa to watch the game, go for a walk around the neighborhood and encourage other guests to join you.
• Pay a visit a senior center to spend time with those who may not have family nearby
Manage Stress
‘Tis the season to be jolly, so the song goes, but this time of year can create a lot of stress. Create a game plan to keep stress at bay with the following suggestions:
• Aim for 7 or more hours of sleep per night. A good night’s sleep can help maintain healthy stress levels. Create a calming ritual to help you ease into bedtime. Sip herbal tea, listen to soft music, meditate, journal, or read a good book. Avoid alcohol and blue light from screens which can interfere with sleep.
• Say yes to the things you really want to do and no to the occasions that can be overwhelming and unenjoyable. Remember that it’s okay not to attend every social event and keep in mind that “NO” is a complete sentence.
• If you exchange gifts, make a realistic budget, and stick to it. Financial worries can increase during this time of year; keep in mind that it’s the thought that counts and not the amount of money spent on gifts.
• Take mini breaks when needed. Develop a ritual of pausing for a few minutes to ask yourself how you feel and what you need; checking in to see if your energy matches what you’re doing in that moment.
• Create a list of things you are grateful for every day. For example, write down three things that happened that were good, or three things that made you smile.
Content submitted by Janyce Gately – MS, RD, LDN, CHWC
Take the guesswork out of healthy eating by working with a registered dietitian. Set realistic goals, create an action plan, get started off on the right foot and receive guidance along the way. Reach out to Janyce to learn more at [email protected].