Along with laughter and good cheer, the holidays often bring busier schedules, an abundance of indulgent food and drink and increased financial stress, all of which can have a negative effect on our physical and mental health. The good news is looking at the holidays through the six pillars of Lifestyle Medicine gives us the opportunity to rethink those holiday traditions that don’t contribute to our whole-health and focus instead on prioritizing self-care so that we can truly thrive this holiday season.
Mange Stress Better
- Stress can play a part in headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression and anxiety.
- Chronic stress coupled with acute stressors that we may experience during the holidays leave the body overstimulated with high levels of basal cortisol which in turn increases inflammation and causes or worsens disease.
- Tools such as regulated breathing, positive thinking, meditation, gratitude, and exercise can become daily ways to help manage stress and fight inflammation.
- Food truly is medicine. Beyond the physical benefits that a healthy diet affords us, food also effects our mood.
- It can be especially challenging to make healthy food choices during the holidays. Remind yourself to eat slowly and savor each bite, especially when it comes to calorie dense foods.
- Be truly present when sharing a meal with those you care about by disconnecting from electronics.
Sleep More Soundly
- Getting a good night’s sleep is one of the most important things we can do for our overall health and well-being. Sleep deprivation leaves the brain exhausted, and chronic sleep deprivation is strongly correlated with behavioral health issues, such as depression, anxiety and substance use.
- Setting ourselves up for a restorative night of sleep takes preparation, so let’s strive to set and stick to a sleep routine that allows for 7-8 hours of sleep per night in a cool, dark place and try to disconnect from screens two hours before bedtime.
Connect with Others
- Social connections and relationships affect our physical, mental and emotional health, and research shows that the single most important predictor of human happiness and long life is having strong social connections.
- There is evidence that health related measures like blood pressure and heart rate improve even with short, positive social interactions. So, let’s try something as simple as chatting with the person in line next to us while doing our holiday shopping, or smiling as we pass each other in the hallway- these positive micro interactions scattered throughout our day can have a big impact.
- While technology can improve social connectedness in some cases, research finds that those who use social media the most are at a higher risk for depression, so let’s be mindful of how we use technology to support social connections in our life.
- Consistent regular exercise benefits us both mentally and physically.
- Moving our bodies, especially in nature, can do wonders for our whole health. In fact, studies show that being active for as little as 10 minutes per day can positively impact our mood.
- So even as the days get shorter and colder, make it a priority to move naturally throughout the day doing things you love; walk with friends, ride a bike, dance, or play with the children and pets in your life.
Avoid Risky Substances
- We know that reducing the intake of items like alcohol, vaping and smoking improve our physical health, but they can also have an impact on our mental health and
happiness. When we are not using substances, we are more able to be present in the moment and notice the positive things around us.
- Let’s aim to be aware of when we might be using these substances to alter our reality and focus instead on working to identify positive strategies to cope with life’s daily stressors.