By Jennifer Boltz
It’s not uncommon for this time of year to feel like a battle, both mentally and physically. It may be coined “the most wonderful time of the year” but for many, if not most, the holidays can be stressful. I come to you with a decade of health and wellness experience to tell you, it doesn’t have to be. In fact, the holidays can be the most perfect time to remember that true health is not only the greatest gift but also all about balance.
Cookies, cake, chocolate dipped pretzels, candy canes, Hot Toddy, eggnog, holiday parties, office parties, fudge, festivals, gingerbread houses, Advent calendars – this was just the list I could come up with off the top of my head. The holiday season screams overindulgence, and we aren’t hardened criminals for wanting to enjoy it. However, there are some tips I’m going to offer you when tackling the holidays while keeping your health in mind.
Don’t go all day without eating because you’re going to a holiday party later.
Starving yourself all day is a surefire way to overindulge when it comes time for your festive gathering. Eat your normal meals throughout the day and have a smart snack before you head out to party. An apple or a yogurt to help you avoid feeling ravenous when you walk by the bacon-wrapped scallops and fresh baked cookies will always help.
Water, water, water.
If you are going to enjoy an adult beverage or two, you’d better make sure you are staying hydrated. Not only does alcohol contain empty calories, which add up quicker than a cheetah chasing down an antelope, it also slows down the processing and information centers of our brain. This means we are more likely to go to the buffet line for seconds, thirds or fourths – not because we are hungry, but because our brains aren’t signaling clearly. For every alcoholic drink you have, chase it with a tall glass of water. Your present and future self will thank you.
Stay moving.
Just because relatives are visiting or you’re enjoying Hanukkah in Hawaii doesn’t mean you completely become a slug and stop moving. Sure, your normal exercise routine may look different, and maybe your hotel gym doesn’t have a Peloton, but that is no excuse not to exercise. Look at this as an opportunity to try something new or a chance to invite your dear old aunt out for a walk or a kayak trip. The point is, keep being active every day. Not only will it help keep the extra calories off, but it also means that the first day back to your normal exercise routine won’t cripple you for the next three weeks.
The pressure of perfect isn’t worth it.
I don’t know where or when the holiday season became synonymous with perfection but I can tell you it’s a crock. You do not have to be perfect, have the perfect present, make the perfect dinner, perfect the art of icing cookies or have the perfect tree to enjoy the holidays. Stressing over things that you cannot control is not only unhelpful, it also can lead to feelings of anxiety and depression. According to the American Psychological Association (APA), 44% of women and 31% of men report increased anxiety and depression around the holidays. Here are three simple tools you can use/do when you start to feel overwhelmed:
- Go for a walk. Exercise releases dopamine and other feel-good chemicals.
- Breathe. Deep breathing has been shown to help regulate heart rate and nervous system response.
- Write down your thoughts and feelings. Sometimes just getting them on paper helps to keep perspective.
Start enjoying the holidays without fear and guilt because it really can be the most wonderful time of the year. For more tips or info please email me at Jenniferlynnboltz@gmail.com. I hope you all enjoy every bit and bite of this holiday season.
