By Curtis Thill, M.D.

 

It’s that wonderful time of the year, and holiday festivities make lasting memories for all of us – how can we boost our health to help these memories become good ones? 

Many of us look forward to the Christmas holiday season with great anticipation. We gather together with family and friends. Presents get wrapped and admired. The aroma of special foods from special family recipes fills the air. Laughter, good times, and sports in the yard make for memorable times and photos.

The challenge? Seasonal change in the weather, rich and indulgent foods, and stress from trying to plan and get everything done can all quickly add up to mute the holiday spirit. 

The good news is that we can have a memorable holiday season and boost our health at the same time. Here are seven tips to make your festivities merry and glad this season.

1) Enjoy treats with balance and moderation

Special pies, cakes and foods all elevate special times. But the truth is that they also typically elevate the amount of sugar and fat that we would typically consume. On Christmas Day alone many people eat more than five times the amount of refined sugar that they normally would!

Most people don’t eat mounds of cranberry sauce and big slices of mince pie every day of the year, so indulging in a once-in-a-season special dish on a holiday can add to the good times (unless of course you have diabetes, hypertension, or other condition that requires a more restricted diet). The important key here is to balance what you eat. Sample different things and make deliberate choices of smaller portions – you’ll probably enjoy the experience more, especially if you remember to drink plenty of water and leave room for vegetables.

2) Ramp up the exercise

Many people enjoy the season because they prepare with little extra things like regular moderate exercise in the weeks before the festival gatherings. Taking brisk walks or other moderate exercise will also help you tune up for that holiday touch football game in the yard.

3) Get good rest

Planning a family gathering can soak up extra time, including getting to bed late because of planning and preparation. Good quality sleep is essential for good health, and the holiday season is no exception. 

4) Manage stress before it manages you

Holiday preparations can be very stressful, and some family gatherings can add up to unhappy tense conditions. In the weeks ahead of a holiday gathering, try out some mindfulness techniques to learn how to positively manage and relieve stress through breathing exercises and focus. The SICHC YouTube channel has more than 60 short videos that demonstrate ways to positively manage stress. 

5) Tis the season to be connected

While the year-end holidays are times of fun and joy for many, for others it can be a time of reinforced loneliness. It’s no secret that social connectedness is vital for good health, both physical and mental. Reach out to others, even if it’s through your phone. And if you find yourself in a mental crisis, don’t be afraid to call 988 for immediate help.

6) Weather brings changes

You probably noticed that at the same time families get together, the annual cold and flu season starts ramping up. Cold and wet weather brings people indoors, so stay hydrated, keep tissues handy for sneezes and coughs, and get plenty of vitamin C and D.

7) Take a timeout

Ironically, good times of joy can also elevate stress. If you find yourself getting overwhelmed with planning, cooking, cleaning, entertaining, or eating, do yourself a favor and call a timeout. When you’ve caught your breath, jump back in.

Tis the season to be joyful – and healthy, so here’s to your good holiday health!

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A board-certified family physician, Dr. Curtis Thill has practiced medicine and enjoyed southern Indiana holidays for more than 30 years.