For a healthful holiday season (and sanity), less really is more
Holidays are often synonymous to joy and relaxation. But some less known synonyms for holidays are stress and overindulgence. Here in this article I would like to share seven tips I use to guard me and guide me in the holiday season. 1. Less frozen food, more fresh food. If the frozen food aisle has been your favorite section in a grocery store during the busy days, try lingering longer in the fruit and vegetable section in the holiday season. Embrace some novel food concepts like cauliflower “rice” and zucchini “noodles.” Tired of your old recipes and even tired of searching for new recipes? Treat yourself with some meal subscription box in which fresh and healthy ingredients are delivered to your doorstep. Examples include Hello Fresh and Sun Basket. 2. Less coffee, more wine (in moderation). While coffee might be essential to kicking off a hectic workday, it’s less necessary during holidays in which you don’t have a meeting at 8 a.m. Slow down and enjoy the benefits of wine, especially red wine which has been proven to reduce the risk of heart disease. Moderate alcohol consumption is 1 drink a day for women of all ages and men 65 or older and 2 glasses for men younger than 65. Drink 1 glass of water for every alcoholic beverage. Cut back on the caffeine as it dehydrates. If you are simply drawn to the aroma of coffee, go decaf. 3. Less screen time, more
face time. High levels of screen time are associated with several adverse health issues including sedentary behavior, obesity, and diabetes. Most smartphones now
have a screen time daily total that allows you to monitor it, and parents can set limits too. Try to reduce screen time in holidays. Go out and socialize. Socialize to your level of comfort as well as practical with your family situation. Research shows active socializing is associated with a stronger immune system and decreasing risk of depression. 4. Less sitting, more exercising. Studies reveal prolonged sitting is associated with various health problems including high blood sugar and abnormal cholesterol levels. Indulging in a big bowl of popcorn with a good movie is a great idea for the holiday season, but always remember to balance your day with at least 30-60 minutes of active exercise time. It doesn’t have to be gym workout. Kick a soccer ball, throw a touchdown, or just simply walk with friends around the block in the neighborhood could be a great form of exercise. 5. Less late nights, more quality sleep. You don’t have to fill your holiday calendar with every festive event in town. If you feel tired, follow your body signals and get a good sleep. Sleep affects your mental and physical performance, as well as your immune system. The American Academy of Sleep Medicine recommends children 6-12 years should get 9-12 hours’ sleep, teenagers 13-18 years 8-10 hours, and 18+ years 7+ hours. Avoid screen time for at least 30 minutes prior to bed too. 6. Less shopping, more giving. Holidays are not just about shopping for the perfect gifts for those we know, but also about reaching out to those we do not know and giving back to the community. A giving heart is a happy heart. This holiday season, try something you have never tried before. Whether it’s serving meals at a shelter, fulfilling a wish list of a foster home child in DePelchin’s Holiday Project (https:// www.depelchin.org/), or donate pet supplies to Houston SPCA (http://www.houstonspca.org), you have plenty of ways to give. 7. Less negativity, more
positivity. It may sound cliché, but it’s a quick and simple way to transform stress into smile. To borrow from a recent popular post on LinkedIn under #gratitudemovement365, any experience can be interpreted negatively or positively. All it takes is some scrutiny on your complaints and some creativity to view it differently. My favorites: Laundry to do = Clothes to wear, Dishes to wash = Food to eat, Lots of noise = People in my life, Early wakeups = People and places to enjoy today, Crumbs under the table = Family meals.
Hope my tips could help you better enjoy your holidays while avoiding some health and wellness pitfalls. Happy holidays!
Dr. John P. Higgins is Professor of Medicine, The McGovern Medical School at UTHealth and is a sports cardiologist for Rice University Athletics and the Houston Rockets. Reach him at John.P.Higgins@uth.tmc.edu.