While it’s a joyous time of year, the holidays can make it a challenge to maintain our healthy lifestyle habits. Thanksgiving feasts often lack lower-calorie options, and Christmas gatherings tend to feature indulgent cocktails and desserts.
But these holidays also offer an opportunity to prioritize the wellness of our families, gratitude for what we have, and connections within our communities. So let’s explore seven holiday health and safety tips to help you and your family thrive all season long.
7 Holiday health and safety tips
Make superfood switches.
If you’re wondering how to have a healthy holiday, start with enhancing the nutritiousness of your meals. This can be as simple as incorporating superfoods.
Superfoods are natural, nutrient-packed foods that are typically low in calories. Incorporating them into your festive dishes adds delicious flavor as well as essential vitamins and minerals often lacking in traditional holiday fare.
Here are some ways to infuse your holiday cooking with superfoods:Upgrade stuffing or casseroles by adding sweet potatoesReplace creamy green bean casserole with a leafy green salad, topped with chia seeds and chopped cashews.Use probiotic-rich, unsweetened Greek yogurt instead of cream cheese, sour cream, or mayo in recipes.Make yogurt parfaits with antioxidant-packed blueberries and blackberries as a delicious, light breakfast or dessert after a holiday feast.
Stick to your regular sleep schedule.
Getting enough sleep can be a challenge–especially during the holiday season. But sticking to your regular schedule is crucial for having a healthy holiday and new year.
Research has consistently shown that irregular sleep patterns can result in:
Poor sleep qualityIncreased fatigueUnhealthy eating habitsDaytime drowsiness
Higher risk of developing serious health problems, such as atherosclerosis (plaque buildup inside the arteries), high blood pressure, and heart disease
These symptoms can take some time to reverse. So make an effort to go to bed and wake up at the same times you usually do.
Incorporate group fitness activities.
Regular exercise is vital for our health and well-being. It offers a multitude of benefits, including:
Better brain healthHealthy weight maintenanceReduced risk of chronic diseases, including certain types of cancerStrong bones and musclesGreater ability to perform everyday activities
While maintaining a consistent exercise routine during the hectic holiday season can be challenging, involving your family makes it more doable and enjoyable. Find a Thanksgiving turkey trot, organize group walks, or practice yoga together in the backyard.
These activities can help offset some of the extra calories consumed during the holidays, as well as inspire your whole family to commit to healthy habits throughout the new year.
Handle, prepare, and serve food safely.
Foodborne illnesses affect roughly 1 in 6 Americans each year. And what better way to spoil a holiday than by getting or exposing your family to food poisoning?
To ensure the safety of your loved ones, follow these important precautions:
Wash your hands thoroughly before handling food.Use clean utensils and dishware when preparing and serving food.Keep raw meats separate from other prepared foods.Make sure foods–especially poultry–reach safe internal temperatures (turkey should be at least 165°F).Avoid leaving prepared foods out for more than two hours, and promptly refrigerate any leftovers.
Spread joy, not germs.
Because 3-11% of Americans contract the flu annually, it’s crucial to safeguard yourself and your loved ones.
Boost your immune system by eating lots of fruits, vegetables, and other antioxidant-packed foods. And consider taking supplements like vitamin C to reinforce your immunity.
Here are some additional tips to ensure the safety and well-being of your family this season:
Wash your hands often with soap and warm water.If you experience symptoms, cover your mouth when coughing, and sneeze into your elbow or a tissue.If you’re traveling this season, use disinfecting wipes to thoroughly clean airplane, train, or bus seat armrests, tray tables, seat belt buckles, and air vents.
These steps will help protect you from germs and support a healthy holiday.
Incorporate gratitude.
We often talk about being thankful at Thanksgiving–but do you incorporate it into your celebration?
Studies show that regularly expressing gratitude can have tangible benefits for both your mental and physical well-being. In fact, dedicating just 15 minutes a day, five days a week for at least six weeks to practicing gratitude can boost mental health and potentially lead to significant changes, such as:
Reduced risk of depressionLower stress and anxiety levelsA lasting change in perspectiveHealthier sleep patternsEnhanced heart health
This practice is particularly valuable if you tend to experience stress and anxiety during the holiday season. Gratitude helps counter negative thinking patterns by keeping your focus on the present, while inducing physiological changes that activate the parasympathetic nervous system (the part of your nervous system that helps you “rest and digest”).
So, instead of immediately diving into your holiday meals this year, go around the table and share something you’re each grateful for. This simple act can foster good cheer and boost your overall health.
Consider getting CPR training.
Did you know that more people die from heart attacks during the last week of December than at any other time of the year? This may be because of the busy, often stress-filled nature of the holiday season, which disrupts our routines.
Not to mention, during this time, many of us consume more food and alcohol, exercise less, and get inadequate sleep. Additionally, we may ignore warning signs and put off seeking medical attention until the new year.
One way to be prepared is by dedicating part of the holiday season to CPR training. Organizations like Newcastle Training and American Red Cross offer CPR courses that can equip you to intervene during emergency situations, promoting safer and healthier family get-togethers.
The holiday season doesn’t have to be synonymous with stress, anxiety, or unpleasant physical symptoms. Use these health and safety tips to protect the well-being of yourself and your family, enabling everyone to create cherished memories that’ll last a lifetime.
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