PHW Newsletter - Edition 11

A Word from Evan Monahan, APRN

Healthy Holiday Habits

The holiday season is a time of joy, celebration, and connection with loved ones. It is also a time when our healthy routines can get thrown off track! With the abundance of food, busy schedules, and long to-do lists, keeping our healthy habits in check can feel challenging. Here are some tips to keep our Pillars of Health balanced during this holiday season.

1. Prioritize nutrition

Balance holiday treats and indulgences with nutrient-dense foods and plenty of protein throughout the day. Maintaining adequate hydration can also help with cravings. Focus on grabbing pieces of turkey, ham, or an extra deviled egg to keep your intake protein-focused. This will help keep your blood sugar levels stable and make you less likely to crave sugary desserts.

2. Be mindful of carbs and calories

According to research from the Calorie Control Council, a typical holiday dinner can carry a load of 3,000 calories!! Most Americans don’t need more than 1800-2000, so downing 3000 calories in one meal is WAY more than people need. Remember, a large intake of carbohydrate-rich foods sets us up for a ride on the blood sugar rollercoaster. Consider swapping refined sugars for natural ones, like honey or maple syrup.

3. Stay active

With busy schedules around the holidays, finding time to exercise can be difficult. Consider taking a family walk after meals, setting aside time for a free YouTube workout, or doing hand weight & resistance band exercises. Staying active will help to lower stress levels and boost your mood. Studies have also shown even brief after-meal walks can have a significant impact on blood sugar levels.

4. Prioritize sleep

In the excitement of the holidays, sleep can often suffer. Lack of sleep or poor quality sleep affects our energy, mood, and immune system. Make sleep a priority by sticking with a regular sleep schedule. Also, keep in mind that alcohol consumption and stress often have a negative impact on the quantity and quality of sleep.

5. Stay connected

Sometimes, the holidays can bring up feelings of loneliness, stress, or grief. Staying connected to friends and family that bring positivity or lift you up can help with these difficult feelings.

6. Manage stress

The holiday season can be stressful with packed social calendars, travel, and more. To help manage stress, carve out time for relaxation and self-care. This can be done through meditation, prayer, going outside for fresh air and vitamin D, or sitting down to cozy up with a good book.

By adopting these healthy habits, you can enjoy the holiday season to the fullest while staying on track with your health goals. Happy Holidays!