It is still only November but the holiday stress is fast approaching and the time to make sure you have a healthy holiday season starts now! The stores are of full of Santa hats and wrapping paper and the list of what to buy and dates on the December calendar are filling up fast!
Decorating trees, buying presents, baking cookies, turkey dinners, family parties, Santa pictures, snowsuits, snow! It is beginning to feel like the holiday rush is rushing in and all the best intentions to get to the gym or eat healthier and take care of yourself is screeching to a halt.
The ever popular “I’ll start in January” is heard around the water cooler this time of year . . . and not the one at the gym! So how can you take care of yourself when so much is going on during the weeks leading up to the holidays and make sure your holiday season is a healthy one?
Tips for Staying Healthy This Holiday Season
Eating Right
Eating on the run or while looking for that ‘must have’ gift on your kids’ wish lists often means processed, packaged food or unhealthy options from the food court. A steady diet of whole grains, calcium, fruit, vegetables and protein will fuel you and provide nutrition to keep your immune system healthy. Eating breakfast kick starts your metabolism and gives you energy so you are not running on empty.
If you have a busy day ahead, start with plenty of protein and carbohydrates to give you energy, such as an egg on a whole grain bagel or steel cut oats and fruit from the slow cooker, then tuck a yogurt and banana in your bag as you head out.
If you are eating on-the run-over mealtime, try some of these fast meals on the go that can be prepared in minutes and are still healthy!
Get Enough Sleep
I know, I know . . so much to do, so little time. As the holidays get closer and time ticks away, we often give up precious minutes of sleep in lieu of wrapping one more gift or baking one more batch of cookies. This can lead to a depleted energy store, a compromised immune system and a few days of nursing a cold on the couch!!
Sleep allows time for muscles to repair and energy to be restored. Consistently getting your 7 to 9 hours of sleep helps your immune system to stay strong to fight off viruses. Make sure you get enough quality sleep by avoiding caffeine, large meals or strenuous exercise a few hours before bedtime and include healthy foods as well as fresh air during the day so you sleep easier at night.
Regular Exercise
Not the ‘running-through-the-mall’ kind, the increased heart rate, starting to sweat kind!
Exercising everyday will put you in a better mood, boost your immune system, reduce stress, help you sleep better, improve muscle strength, energy and endurance levels and all round make you a healthier and happier person! Fit in 30 minutes everyday whether it is as simple as taking the stairs multiple times at your office building, walking the dog or chasing the kids at the park. A few minutes a day can boost your health in so many ways.
Take Your Vitamins!
It’s cold and flu season and if you want to avoid catching all the viruses the kids bring home from school, you need your immune defenses up! A multi-vitamin will help, but ensuring you have enough of these immune boosting supplements can mean the difference between running out to a Christmas party or running out of tissues!
Vitamin D
A growing body of research is showing that Vitamin D is important in reducing risk of cancers, autoimmune diseases, cardiovascular disease and improving immune function which fights off viruses to keep you healthy. Many multivitamins do contain Vitamin D but may not contain enough. Read your labels and maybe consider a Vitamin D supplement to ensure you are getting enough of this important immune boosting vitamin.
Omega 3s
Research shows Omega 3’s play an important role in cardiovascular, eye and brain health, inflammation, depression, age related macular degeneration and dementia. Recently, new studies have shown that supplementing with Omega 3 can greatly increase the activation and number of cells responsible for fighting off disease and therefore can help strengthen your immune system.
The Omega 3 essential fats are known as alpha linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is found only in plants and flax, flax seed and chia. DHA and EPA come from fish sources like small cold-water fish (anchovies, sardines, and mackerel) and most seafood. To get enough Omega 3 DHA + EPA, taking Omega 3 supplements should be considered if fish is not a staple at your house.
And For Energy – B Vitamins
The family of 8 water soluble B Vitamins convert the food you eat into energy for movement, basic body functions and making red blood cells, which transport oxygen throughout the body. They are key when it comes to energy and helping you keep up with a busy holiday schedule! Look for B-Complex and B12 supplements to keep you going.
Eat, sleep, get active and take your vitamins for a healthy holiday season!