Health & wellness for the holidays

One of my first jobs out of college was as a fitness coach and lifestyle expert at the Santa Barbara YMCA. My boss asked me to create a display about weight loss and mental wellness during the holidays. The two facts that stuck with me even 16 years later are:

The average American gains 0.8 to 2 pounds during the holiday season that they never get rid of, and 38 percent of people say their stress rates increase during the holidays.

I would like to tell you up front that this article is not about weight loss. I don’t think it’s fair or realistic to say “don’t eat this” or “stay away from that.” This article is to talk about all the opportunities during this season to stay mentally and physically healthy.

• Get enough sleep

It is tempting to stay up late cleaning, baking, prepping, wrapping, and decorating, but the more you can stay consistent with your typical sleep schedule, the smoother your day will feel. There are obviously things beyond our control (i.e. excited children who wake up before Santa has even arrived), but routine is important for NREM and REM sleep. To help you feel more balanced and to prevent overeating and overspending, aim to get plenty of sleep when you can. Aim to go to sleep and wake up at the same time every day, even on weekends or holidays. It might be tempting to sleep in, but it disrupts your circadian rhythm. The more you can stick to your sleep schedule, the better. When sleeping in an environment we are not used to, our brains are on constant alert during the night. Don’t be surprised to feel groggy when you are sleeping in a new place. If you do get a poor night’s sleep, be kind to yourself the next day. Drink more water, practice deep breathing and meditation, and spend some time outdoors in the morning sun.

Pro tip: Avoid napping, caffeine, alcohol consumption, and large meals right before bed. All these habits can contribute to a poor night’s sleep if you do them too close to bedtime.

• Set boundaries

When visiting relatives or having friends in your home, it is easy to sacrifice your needs and desires for others. Remember that you have permission to say no. Take time for yourself and try to stick to your normal schedule as much as possible. Especially for individuals with ADHD and other mental health conditions, sticking with a routine is important. Amid traveling, invitations to social events, and people coming into and out of your home, it’s very easy to detract from your normal routine. If you feel pressured to commit to too much or obligated to attend an event that will stretch your day out, find ways where you can take time for yourself. Be intentional when you do make plans or say yes to things. Consider what is most important to you during the holiday season. So that you can have the most meaningful holiday experience, be intentional with whom you want to spend your time and how you want to feel. Stay focused on what matters most to you.

Pro tip: Even if your afternoon schedule is committed to social events, and company, stick to your normal morning routine or take a walk in the middle of the day to be in nature and reconnect to your own thoughts and needs. A study done by Harvard shows that nature can boost your mood.

• Just breathe

Deep breathing activates your body’s “rest and digest” response, which signals the brain to relax. Chemicals like noradrenaline, which affects your focus, distractibility, and sense of control, can be helped through deep nasal breath work. Controlled breathing can lower your blood pressure and heart rate. Wow. Breathing is important, right? We breathe all the time though, so why is this worth mentioning? Most people breathe with the top one third of their lungs, but they fail to utilize the bottom two thirds, which is where nitric oxide is stored. If we are breathing in through our mouths or taking short, shallow breaths, we are not getting any of the benefits listed previously. Learn how to slow down and focus on full breaths. Try box breathing, where you inhale for a count of four seconds, hold four seconds, exhale for a count of four and hold for four seconds. If you are having trouble relaxing or falling asleep, inhale for a count of four and exhale for a count of eight several times. This helps calm the mind and bring our bodies into a parasympathetic state (rest and digest).

Pro tip: Take five (deep breaths). Take five slow, deep breaths in and out through the nose. Studies have shown that this simple act can increase positivity, decrease emotional reactivity, improve brain health, and promote feelings of calmness. If you are feeling overwhelmed, trace each of your fingers as you breathe. Trace up to the tip of the finger with each inhale and down to the base of the palm with each exhale. Slow down your breathing and notice how it affects the tension in your shoulders and jaw.

• Maintain your fitness values

If you typically exercise five days a week, try to make time to continue your routine. If you are staying at a hotel, see if the facility has a gym. If you don’t have access to weights, try an online Pilates or yoga routine. If you like to run and it is too icy outside, do an indoor plyometric circuit. Be kind to yourself if you do miss a day of staying active or if you’re not able to push yourself as hard as normal. Sometimes what our nervous system needs is a day of rest or active recovery. I personally struggle with deep sleep when I miss a day of working out, so if you are the same, to stay sane and boost your mental health, get creative with your exercise.

Pro tip: Get your family and friends involved. Take your grandfather for a walk around the block. Toss a football with your nephews. Stack wood for your neighbors. Go for a hike with a couple of friends. Have a dance party in the kitchen with your spouse while you make stuffing and pie. There are so many ways to keep your fitness and still engage with the people around you.

• Hydrate

Not only do water and minerals help your joints and body feel and function better, they also help with digestion and they make you feel more satiated so you are less likely to splurge on sugary treats. When we are busy, we sometimes forget to drink water. With the cold, dry weather on top of the extra amount of caffeinated and alcoholic beverages we may partake in, dehydration can often take a toll on the body and make us feel moody and unbalanced. Aim to drink half your body weight in ounces a day. Water helps boost energy and flushes toxins from the body.

Pro tip: Stop drinking water and other beverages an hour before bed, so you don’t have to wake up multiple times in the evening to empty your bladder.

• Make healthy choices, but don’t restrict yourself

If you want a second slice of pie, have the second slice of pie! The holidays are a time to make small allowances and treat yourself. If you are stressed about weight gain, watch your portion sizes and make healthy choices in other areas, such as taking a walk instead of watching television, or hydrating and sleeping well to boost your digestion. Too much sugar and salt can have a negative impact on your mood, motivation, sleep, and energy. Indulge, but do so in moderation and don’t allow yourself to feel guilty about it afterward.

Pro tip: Be intentional about what you choose to indulge in and be proud of yourself for making the conscious decision to do something that is bringing you joy.

As we navigate the holiday season, it’s essential to prioritize our mental and physical wellness amidst the hustle and bustle. By focusing on meeting our individual needs, we can cultivate a healthier and more fulfilling holiday experience. This time of the year is not just about the festivities, but also about nourishing ourselves and creating meaningful connections with those we love. Embrace the season with intention so you can show up more fully for the activities and people you cherish. Let this season be an opportunity for joy and well-being.