The holiday season is a time of joy, celebration, and togetherness. However, it can also be a challenging period for maintaining a healthy lifestyle. Between festive feasts, tempting treats, and the hustle and bustle of the season, it’s easy to let healthy habits slide. ExactMeds has been particularly useful in helping those with anxiety, depression and cardiovascular issues get healthier, and we want to help them stay that way.
What many may not realize is the significant impact the holidays can have on both mental health and cardiovascular well-being. Armed with knowledge and a mindful approach, you can navigate the holidays while prioritizing not just your physical health but your mental well-being too.
The Holiday Impact on Health
According to the American Psychological Association (APA), about 38% of people report increased stress during the holiday season and a survey by the National Alliance on Mental Illness (NAMI) found that 64% of people with mental illness report that holidays make their conditions worse. Research published in the journal Circulation also revealed a 5% increase in heart attack admissions during the holiday season.
But fear not! With a mindful approach, you can navigate the holidays while still prioritizing your well-being. Here’s a comprehensive guide to staying healthy through the holidays, covering nutrition, exercise, and stress management.
Mindful Eating
The holiday season often brings an abundance of delicious but calorie-laden foods. Instead of depriving yourself, focus on mindful eating.
Portion Control: Enjoy your favorite holiday dishes in moderation. Use smaller plates to help control portion sizes and prevent overeating.
Balance is Key: Include a variety of foods on your plate, emphasizing lean proteins, whole grains, and colorful vegetables. This ensures a balance of nutrients.
Hydration: Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger, leading to unnecessary snacking.
Choose Wisely: Prioritize nutrient-dense foods over empty-calorie treats. Opt for roasted vegetables, lean proteins, and whole grains whenever possible.
Maintain an Exercise Routine
Amidst the holiday chaos, it’s crucial to keep moving. Exercise not only helps with weight management but also boosts mood and energy levels.
Schedule Workouts: Plan your exercise routine ahead of time and treat it as a non-negotiable appointment. Whether it’s a brisk walk, a home workout, or a gym session, make time for physical activity.
Involve Others: Turn exercise into a social activity. Invite friends or family members to join you for a walk, hike, or fitness class. It’s a great way to stay connected while staying active.
Be Flexible: If your usual exercise routine is disrupted, be flexible and find alternative ways to stay active. Consider short, high-intensity workouts or quick home exercises to stay on track.
Manage Holiday Stress
The holiday season can be stressful, but it’s essential to prioritize mental well-being.
Set Realistic Expectations: Acknowledge that perfection is not achievable. Set realistic expectations for yourself and others to reduce unnecessary stress.
Practice Self-Care: Make time for self-care activities that bring you joy and relaxation. Whether it’s reading a book, taking a bath, or practicing meditation, prioritize activities that promote mental well-being.
Learn to Say No: It’s okay to decline invitations or commitments that may overwhelm you. Set boundaries and prioritize your mental health.
Seek Support: If stress becomes overwhelming, don’t hesitate to seek support from friends, family, or a mental health professional. Talking about your feelings can be a powerful way to manage stress.
The statistics on mental health and cardiovascular impacts during the holidays underscore the importance of a holistic approach to well-being. By being mindful of your mental and physical health, making informed choices, and seeking support when needed, you can not only survive the holiday season but thrive. Remember, your health is a gift worth cherishing, and with the right strategies, you can enjoy the festivities while safeguarding your well-being. Cheers to a healthy and happy holiday season!
