Maintaining healthy habits during the holidays can be challenging.
Rest assured, there’s plenty of room for holiday cheer without compromising your routine — or health!
Follow the quick tips below for a healthier holiday season.
Maintain Healthy Habits This Holiday Season
In the video below, Physical Therapist Katie Wolfley, PT DPT, shares simple tips for having a happy and healthy holiday season.
Incorporate Light Movement
Did you know performing light exercises helps with digestion? With so many shared meals, the holidays are a great time to get moving with family and friends.
If you’re striving for healthy habits, try incorporating a post-dinner walk into your routine.
Eat mindfully. Don’t snack due to boredom!
Pre-dinner snacks should include veggies, fruits, nuts, and seeds.
When you indulge in such appetizers, sit back and truly enjoy those favorite holiday flavors. Pay attention to the taste, aroma, and texture of the foods — which will help you better understand your hunger and fullness cues.
Have a goal for daily water intake.
The rule of thumb is to drink half of your body weight in ounces per day.
If this amount seems impossible, start with a reasonable goal for you and increase your intake week by week.
Be sure to always have water before, during, and after any alcohol consumption.
Practice Portion Control
Meals are usually the center of the holiday season. Be sure to control what you put on your plate!
One change you can make for healthier habits is to use a smaller plate.
Fill your plate with greens and veggies first, then add lean proteins. From there, survey the rest of the food and pick a few of your favorite indulgent dishes.
Limit Liquid Calories
Limit sugary drinks, and opt for water instead of soda. Or, try flavored sparkling water to be festive!
Try to limit alcohol consumption and be careful with your choice of mixers.
Get Enough Sleep
Not nearly enough people get adequate sleep — which means eight uninterrupted hours per night.
Not getting enough sleep can lead to long-term effects on your health, including the risk of diabetes, heart disease, obesity, and depression.
This holiday season, try to avoid staying up late to watch TV or mindlessly scrolling on your phone.
Control Stress Levels
With so much going on, it’s easy to get stressed out.
Try practicing gratitude. Every day when you wake up, think of one thing you are grateful for. Whether it’s your dog, house, or kids, there is always something to be grateful for!
Remember, control what you can and let go of what is out of your control.
You can also try yoga or meditation to help with stress; tons of free videos are available online.
Keep a Routine
Be sure to continue daily exercise and eat at regular times.
Most people think it’s better to skip breakfast if they are going to indulge later in the day. This is actually counterproductive and can cause you to eat more than you usually would if you started your day with breakfast.
Give yourself a little grace this holiday season!
Stress runs high this time of the year and, remember, you don’t need to be perfect.
Making small, manageable improvements will have a big impact over time — while still allowing you to enjoy the happiest of holidays!
Feel your best this holiday season.
If you’re struggling with pain or injury and want a personalized plan to feel and move your best, our Physical and Occupational Therapists can help.
Treatment is covered by insurance, no referral is required to start, and with flexible appointments, you can find a time that works with your busy holiday schedule.
Click the button below to get started.