by Dr. Christina Miller
The holidays can be one of the happiest times of the year, but sometimes it can feel like survival just getting through. According to the CDC, there are more deaths from heart attacks and strokes on Christmas Day and through New Year’s Day than any other time of year. This is likely from the excessive pro-inflammatory food and drinks, overconsumption, the increased holiday stress or blues, loneliness and isolation, reduced exercise, and/or inadequate sleep. Therefore, it’s really important we make a plan for the holidays to keep ourselves as healthy as possible. The little bit of unwanted weight gain may be sign of inflammation going on inside.
However, sticking to a healthy plan may seem near impossible with all the food and temptation at every corner.
These days, I see it differently. The greatest gift to my loved ones and myself has become good health. It’s no longer an option to let eating and living well go to the wayside during the holidays, and then try to catch up in the New Year. With a few basic tips, the gift of great health can be achievable and fun.
- Plan ahead:
- Have a set plan of what you are going to eat and when you are going to eat it. This can make the difference between success and failure. I find planning the meals a few days in advance is the most helpful. Make a plan and stick to it.
- Make your home a clean-eating zone. Stock the fridge and pantry with real whole foods and make them visible and easy to reach. Wash and chop fresh veggies and fruit and have them front and center. Batch cook food and have it ready to go in a pinch. Keep the freezer full. Make it easier on yourself – remove the temptation.
- Pre-eat– Try not to show up at holiday parties or dinners hungry. I like to eat an apple or some raw veggies before I go out. It’s so much easier to resist rich, indulgent foods when you’re not starving.
- Be prepared – Pack healthful snacks and back–up food, so you don’t find yourself starving and grab something unhealthy as a result. A piece of fruit or vegetable is a great option.
- Get support – Let others know your health goals. This will help hold you accountable, as well as offer much-needed support. You can swap recipes, have dinner parties, enjoy exercise or yoga buddies, and it will help keep you motivated. Studies show that people have more long-term success when they do it in groups.
- Know your purpose– ask yourself why this matters to you. What are your true goals and dreams? And make sure they are so big, that you can’t fail. Write them down. Look at them every day.
- Eat greens and sprouts every day – They help reduce inflammation, while the antioxidants and phytonutrients protect your body. They support your immune system, which is needed more than ever this time of year. They also supply much-needed nutrients and help your body detoxify – extra important if taking in indulgent food. Every bite counts so make these good ones!
- Exercise/move/get outdoors– A little exercise goes a long way during the holidays. A good sweat will help you take pride in yourself and keep you on track. Don’t give up on your exercise routine – try to keep moving every day. Bonus points if you can get outside and spend time in nature.
- Handle stress– Holiday stress is real so don’t ignore it. Between spending time with family, crazy schedules, and trying to provide the “perfect” holiday for everyone, this can really add up. Take time each day for slow deep breaths (extra time to exhale), meditation, prayer, yoga, music, outdoor time, and something just for you. Even a few minutes will be helpful. It may seem self-indulgent, but it can make all the difference. I think of it as essential!
- Laugh every day– Laughter is a huge stress reliever and can stimulate the parasympathetic nervous system (rest and repair – opposite of the sympathetic nervous system), lower stress hormones, and lower inflammation. It’s a powerful tool that can be triggered anytime. While it’s a great opportunity to connect with others and bond over laughter, you can also think of something that makes you laugh and have a good giggle on your own.
- Prioritize sleep– I can’t overemphasize this. It will keep you feeling grounded and help you stay on track with your holiday goals. Set the time aside and create the time and space to get quality sleep. Studies have shown that 20-30 minute naps are also an option if you don’t sleep well at night, and in fact, can be quite helpful.
- Be kind – This starts with yourself, and we should all nourish our inner selves. Accept that you’re human and you’re doing the best you can. Let go of perfection. Remember all the good things you are doing and celebrate those every day. Then reach out to others with kindness, as they may be struggling, too. This is an important time to feel connected and valued.
Wishing you all a happy and healthy holiday season. May the New Year start off with your healthiest selves, with each day being healthier than the day before. These are small victories worth celebrating, and perhaps, the best holiday gift ever.