With the holiday season comes a deviation from everyday routines, including health habits. However, staying healthy during this time is achievable.
Dr. Amanda Velazquez, director of obesity medicine at Cedars-Sinai Center for Weight Management and Metabolic Health, explained to ABC News that it’s challenging to adhere to routines during holidays due to the break from normal patterns. She noted that many social gatherings revolve around food, which is a fundamental aspect of human culture.
To help maintain health and wellness during the holidays, here are five practical tips from experts:
1. Avoid skipping meals before a large feast. People often skip meals in anticipation of eating more later. This can lead to excessive hunger and lack of energy throughout the day. It’s better to eat balanced meals regularly. Eating a healthy snack, especially those rich in fiber and protein, before a big meal can also help control hunger.
2. Pay attention to your beverage intake. Drinks that contain calories, like sodas, juices, and high-calorie cocktails, are less filling than solid foods. Dr. Velazquez suggests avoiding these and being cautious with alcohol consumption, as it can add calories and stimulate appetite.
3. Engage in group fitness activities. Activities done with others can be more enjoyable and motivating. Dr. Velazquez encourages finding family members or friends interested in physical activities to help maintain accountability. Options include yoga, hiking, walking, or sports.
4. Take brief breaks for mental health. The stress of holiday demands can lead to increased appetite and cravings for unhealthy foods. Engaging in self-care practices like meditation, breathing exercises, yoga, and physical exercise can help manage stress. Having a supportive person to talk to can also be beneficial.
5. Prioritize sleep. According to the National Institutes of Health, good sleep enhances brain function, mood, and overall health. Adults should aim for seven to nine hours of sleep per night. Creating a consistent sleep schedule and a conducive sleep environment free from distractions, caffeine, nicotine, and alcohol can aid in better sleep. Reducing screen time before bed is also advisable, as blue light can disrupt sleep patterns.
