During the holidays, all the rich meals, social events, and seasonal stress can derail the healthy habits you’ve worked hard to build — especially if you have a chronic condition like diabetes or hypertension. But you don’t have to wait until the New Year to get back on track.
By making small, strategic adjustments now, you can mitigate common holiday risks without sacrificing any of the fun. Here, the expert team at Shah Medical Center shares five simple ways to prepare for a healthy, happy, and stress-free festive season.
A packed social calendar often means cutting corners on sleep, but adequate rest is essential for your physical and mental health. A lack of quality sleep weakens your immune system, making colds and flu more likely, and increases your risk of heart disease, hypertension, diabetes, and depression.
Make sure you’re getting at least seven hours of quality sleep each night, even when travelling or hosting guests. Try to keep your sleep schedule consistent and limit your consumption of caffeine and alcohol, particularly before bed.
On average, Americans gain about three-quarters of a pound during the holiday season. Although that might not sound like much, it adds up over time. Even a small amount of weight gain increases the stress on your joints and raises the risk of serious health problems.
You don’t need to cut out all of your favorite seasonal dishes; instead, plan your meals mindfully. Fill at least half your plate with non-starchy vegetables, such as leafy greens, broccoli, or green beans, as the fiber in these foods helps stabilize your blood sugar and keeps you from filling up on less-healthy options.
Between the whirlwind of activities and financial pressures, the stress of the season can sometimes outweigh the joy. It doesn’t only affect your mood — chronic stress leads to high levels of cortisol in the body, which can negatively impact your blood pressure, sleep quality, and even your digestive health.
To avoid unnecessary stress and overwhelm, set boundaries around your time and energy, and communicate your needs to family and friends. Take time each day to cultivate relaxation by practicing deep breathing, doing yoga, or going for nature walks.
It’s easy to put your exercise regimen on the back burner when life gets busy. But consistent physical activity is more important than ever during the holidays, as it helps you manage stress, boosts your energy levels, and burns those extra calories.
When you don’t have time for a full workout session, try to incorporate shorter bursts of activity throughout the day. For example, start your morning with a quick bodyweight routine, power-walk your shopping trip, or go for an after-dinner stroll with your family.
Cold and flu season, along with crowded indoor gatherings, mean germs are everywhere. Getting your annual flu shot and checking your eligibility for a COVID-19 booster protects your health and minimizes the risk of spreading illness to vulnerable loved ones.
If you’re due for your annual physical exam, don’t put it off until the New Year. Routine screenings, such as blood pressure and cholesterol tests, provide the insights you need to take a proactive approach to your health over the holiday season.
Our team is here to help with personalized guidance and expert care. Contact Shah Medical Center online or by phone today to make an appointment.
