Enjoy the Holidays with Wellness in Mind

 

Enjoy the holidays with healthy eating, physical activity and self-care

Celebrate the festivities while prioritizing nutritious meals, regular exercise, and personal well-being.

The culmination of the year can bring a sense of unease, as many individuals finalize work tasks while gearing up for celebrations, travel, and family engagements.

"The holiday season can bring about stress, making health upkeep essential for personal well-being and managing anxiety," stated Lori Banker, MS, RDN, LDN, a registered dietitian at Carle Richland Memorial Hospital in Olney.

It is entirely feasible to relish the holiday period while safeguarding your physical and emotional well-being. The crucial components are to nourish yourself properly, stay active, and nurture your mental health.

Challenges of Healthy Eating and Tips for the Holiday Season

"During the holidays, numerous gatherings are centered around food, often rich in sugar and carbohydrates, making them quite tempting," remarked Alison Jones, RDN, LDN, Health Alliance™ health and wellness coordinator.

"For many individuals, food serves as a source of comfort," added Kristina Adams-Smith, RD, LDN, a clinical dietitian with Carle Health in Mattoon, Effingham, the South Clinic in Urbana, and Carle on Curtis in Champaign.

"Unhealthy eating habits elevate the likelihood of catching colds and flu, as those less nutritious options jeopardize our immune systems," Banker noted.

Compounding the difficulty, the hectic pace and travel during the holiday season can disrupt meal planning and routines.

"Aim to maintain, not gain," advised Adams-Smith. "It isn’t practical to completely steer clear of our favorite dishes during the holidays, but we should avoid accumulating 5 to 10 additional pounds."

Nutritional Strategies for the Festive Season:

 Keep a predictable dinner plan, adhering as near your feast plan as could be expected.

When preparing festive baked goods ahead of an event, store them in a sealed container so you’re not tempted before the gathering. Consider halving the recipe to limit the quantity of treats at home. Post-event, if there are any leftovers, feel free to keep a portion for yourself and donate the rest as a gesture of generosity.

 For people wrestling with a dietary issue, which might be set off by pressure, perceive your triggers and deal with your pressure by concocting an arrangement and trusting in somebody reliable who can offer help.

Enhance holiday dishes by incorporating more vegetables and opting for whole grains, lower-fat dairy, and reduced sugar and salt.

Avoid showing up to a gathering on an empty stomach. Over the course of the day, center around consuming vegetables, entire grains, and natural product while remaining hydrated. At the event, embrace traditions and savor your holiday favorites while practicing moderation.

Physical Activity Challenges and Tips for the Holiday Season

Prioritizing physical activity in December is crucial for coping with the various distractions that demand our attention. Engaging in regular exercise aids in calorie burning, improves digestion, alleviates stress, and promotes better sleep.

Consistent physical activity enhances mood and energy, according to Alli Trainor, a certified personal trainer and fitness services manager at Carle Health & Fitness Center in Bloomington.

For those who feel isolated during December due to a lack of close family or friends, exercising can elevate their mood, and local fitness centers or workout partners can provide a sense of community.

Fitness Tips and Advice for the Holiday Season:

Treat fitness as a priority during the festive months by scheduling it into your day.

With the shifting schedules that come with the holiday season, you may find yourself with less time to exercise. Keep in mind that even a brief workout is better than skipping it altogether.

Incorporate movement into your daily routine. Take quick walks during breaks, opt for stairs instead of elevators, and engage in activities like walking your dogs or playing with children or grandchildren after work. These movements will elevate your heart rate, boost your mood, and help burn calories.

Enhance family gatherings with physical activities. After enjoying a meal, invite family members to bundle up and take a walk or enjoy outdoor games with the younger ones. Some families may have ping-pong or foosball setups; engaging in games post-meal can help burn calories while creating joyful memories.

And if you happen to skip a workout, don’t let it cause you stress; simply return to your routine at your earliest convenience.

Mental Health Challenges and Tips for the Holiday Season

Maintaining mental health during the holiday season is crucial as we encounter various stressors, pressures to perform, and familial anxieties, according to Katie Yesis, MA, LCPC, manager of community-based behavioral health at Trillium Place, a Carle Health affiliate in Peoria, Lincoln, and Eureka.

"Prioritize self-care," encouraged Paula Allee-Smith, PhD, NCSP, a licensed clinical psychologist with Carle Outpatient Behavioral Health in Bloomington. "Establish strong boundaries for yourself. You operate at your best when you allocate time for self-care." This includes everything from not overworking to steering clear of certain topics at family gatherings.