7 Tips for Staying Healthy Over the Holidays
The holidays are often a time where people indulge a little too much, “forget” to exercise and simply don’t prioritize their health. Here are 7 practical, easy tips on how you can support your health throughout the Christmas season!
Get Enough Sleep
The importance of sleep for health cannot be emphasized enough. Getting a good night’s sleep has been linked to better cognitive function, including memory and focus, improved productivity and mood, increased metabolism and weight-loss and of course more energy! It’s also critical for immunity and detoxification. Try to aim for 8 hours a night, ideally falling asleep around 10 pm.
Keep Your Meals Balanced
Do your best to keep your meals balanced throughout the holidays, minimize snacking, and aim to fill half your plate with vegetables. A balanced meal may look similar to this:
A large serving of vegetables, especially non-starchy veggies like dark leafy greens, broccoli, cabbage or cauliflower.
Healthy fats such as avocado, coconut oil, olives, nuts or seeds.
A serving of protein, such as organic chicken, grass-fed beef, wild salmon or lentils.
A serving of unrefined grains, such as quinoa or brown rice, or starchy veggies like sweet potatoes, if desired.
Pay Attention to Portions & Hunger Cues
As a society, we significantly overeat on a regular basis. It’s time to start paying attention to something called “hunger”! Re-train your body recognize hunger cues with these steps:
Ask yourself if you’re actually hungry, or eating for another reason, such as boredom or stress.
If you think you’re hungry, drink water first, as dehydration is often mistaken for hunger.
Take smaller portions than you think you’ll need. You’re more likely to overeat if the food is already on your plate.
Eat slowly! It takes 20 minutes for your brain to receive the signal that you are full.
Chew WELL. This improves digestion, increases nutrient absorption and decreases the potential for allergies and bloating. Additionally, taking digestive enzymes before a meal will provide extra support.
Stay Hydrated & Limit Alcohol and Sugary Drinks
Did you know that when you’re thirsty, your body is already dehydrated? It’s crucial to stay hydrated throughout day with pure, filtered water (NOT tap water). After all, our bodies are 60% water and we require it for all bodily functions. Aim for half your body weight in ounces, or more if you’re active or drink coffee. Additionally, try limiting alcohol, caffeine and sugary drinks as much as possible, or swap them for herbal teas and naturally sweetened drinks.
Get Active
Trouble staying active during the Christmas season? You don’t need to go to the gym for an hour everyday to get healthy. Go for a walk with your family after dinner, go skating, or take a HIIT class at the clinic! Whatever you do, just get moving!
Keep Up Your Routine
When we get busy, one of the first things to go is a healthy routine. Staying consistent will not only make a difference throughout December, it will start your new year on the right foot. As much as possible, keep up with your chiropractic visits and exercises, and any other regular health practices you normally participate in.
Enjoy and Don’t Stress About Your Health!
Start incorporating some of these tips this month, but don’t stress about it! Pick one thing this week and set small, attainable goals. Change does not happen overnight, and over time you will develop healthy habits if you consistently do your best to better your health!
Let me know which tips you started incorporating into your life this month!
Asher Kleiber
Registered Holistic Nutritionist™