During the holiday season, taking care of your health is just as important as celebrating. It can be an exciting time of year, but it can also be a time of overeating, of overindulgence in alcohol, of unhealthy lifestyle and of stress. Our health professionals share 20 practical tips to help you maintain a healthy balance during the holidays.
Balanced diet: enjoy without excess
During the holiday season, it can be hard to resist the temptation of rich, hearty meals. But beware: these feasts can sometimes be the cause of digestive disorders such as indigestion or gastro-oesophageal reflux. Here are a few simple tips to avoid this:
Plan your meals: By planning your menus in advance, you’ll have more control over the foods and portions you eat.
Add healthy options: Choose balanced recipes and consider lighter alternatives for some traditionally rich dishes.
Control your portions: Serve yourself reasonable portions and avoid refilling immediately to give your body time to feel full.
Take time to eat: Savour every bite and enjoy the flavours without guilt.
If you have any concerns about your diet during this period, consider consulting an ELNA nutritionist for personalized advice. Obesity and weight management programs can also provide valuable support in finding a healthy balance.
Need to get back to a healthy weight?
Consult our services for overweight and obesity.Alcohol consumption: moderation first
Alcohol is often associated with celebrations, but that despite earlier studies linking the consumption of red wine to heart protection, it has been determined that there is no safe amount of alcohol that one can consume1.
If you are not quite at the complete abstinence level, be aware that excessive consumption can have a negative impact on your body and your sleep. Despite the Canadian Guidelines, if you choose to drink alcohol, follow these simple rules to preserve your health:
Limit the number of drinks: Respect the recommended limits for your health. Less is best!
Alternate with water: It’s advisable to drink a glass of water between each glass of alcohol. You should also stay hydrated throughout the day, drinking between 1.5 and 3 liters of water.
Do not drive if you have been drinking.
Don’t mix alcohol and medication: Mixing alcohol and medication can have many side effects. Follow the instructions given by your doctor or pharmacist.
If you think you may have an addiction problem, please contact a healthcare professional.
Physical activity: get moving and stay active!
People tend to be less active during holiday season. You spend a long time at the table, follow it up with a nap, and the cold doesn’t make you want to get out and stretch your legs. Despite the festivities, try to maintain an exercise routine. Physical activity helps to balance out overeating and maintain your energy. Here are a few ideas on how to stay motivated and get active:
Fix an exercise routine: Set an exercise routine, a frequency and a duration. This could be a session at your regular gym or a daily stroll around your neighborhood.
Be flexible: If you can’t stick to your usual routine, try at-home workouts like yoga, online workout videos or activities that combine sport and festivity.
Choose convivial activities: Suggest a trip to the ice rink, a snowball fight or a dance after a festive meal with friends and family.
Balance activity and rest: Give yourself a rest when you need it. Listen to your body and don’t push yourself too hard.
Sleep: rest is essential
Despite a busy schedule and the desire to make the most of every moment, it’s vital to maintain a good quality of sleep, which is essential for good health. A good night’s rest helps to manage stress and strengthen the immune system.
Keep a sleep routine: Try to go to bed and get up at regular times, even on festive days, to maintain your body clock.
Avoid over-stimulation before bedtime: Stay away from screens (phone, tablet, computer) for at least an hour before bedtime to prepare your body for sleep.
Control your naps: Have a short nap if necessary, but avoid excessively long naps that could disrupt your nightly sleep schedule.
Maintain a healthy lifestyle: Alcohol, caffeine, heavy meals and lack of exercise can all have an impact on your sleep!
If you experience persistent sleep disorders, consult a healthcare professional for appropriate advice.
Mental health: take care of yourself!
Intense family gatherings, the quest for perfection, increased spending… The holiday season can also be stressful. Mental health is just as important as physical health. Here’s a list of tips for preserving your mental health during this busy period:
Accept imperfections: Be realistic about your expectations and accept that not everything will turn out perfectly as you imagined.
Plan time for yourself: Give yourself moments of calm and relaxation to recharge your batteries. Do things you enjoy to relax.
Set limits: Learn to say no if you feel overwhelmed by requests or invitations. Respect your own limits and don’t overload yourself with obligations.
Keep social connections: Stay in touch with friends and family, whether in person, by phone or online, and don’t hesitate to ask for help.
Remember to listen to your emotions, be indulgent with yourself and find a balance between festivities and emotional well-being. Don’t hesitate to contact a mental health specialist if necessary.
Fore more health tips during holiday season, contact an ELNA healthcare professional.
Sources | 1: Canada’s Guidance on Alcohol and Health
