Holiday season is a wonderful time of the year, full of family, food, and festivities. But if you aren’t careful, it can wreak havoc on your health! Between Thanksgiving, Christmas, Hanukkah, Kwanzaa, and New Year’s, it’s easy to get overwhelmed with rich foods, lots of family time, and cold-weather bugs. Let’s tackle diet, stress, and illness together – so we can all have healthy holidays, no matter what you celebrate!
Diet
Turkey and pie on Thanksgiving; a ham or roast at Christmas followed by Santa’s cookies; buffets of appetizers on New Year’s Eve: these all certainly sound delicious, but it can be easy to overindulge. Even though most people don’t enjoy holiday meals more than a few times a year, digging into these dishes can still have a negative impact on your diet and overall health. Here are some ways to enjoy the treats of the season in moderation:
- Don’t go back for seconds! Yes, Grandma’s Secret-Recipe Pie is a yummy, rare treat – but extra slices add up quickly. Deliberately select your food, eat slowly, and savor the meal. That way, you’ll feel fuller (and more fulfilled) without needing to get seconds.
- Make sure the food pyramid is well represented on your plate. Eat diverse food groups, though don’t feel like you have to cut out the gravy altogether if you have plenty of veggies too. If you’re cooking, try to choose good-for-you recipes with extra nutrients. Try high-fiber foods like sweet potatoes or pumpkins and stick to lean meats like turkey.
- After a meal, sneak in some exercise. The best way is to make it a fun, family activity! Pause the football game on TV and kick off your own game in the yard, or bundle up and go for a walk around the neighborhood to look at Christmas lights.
“Why wait until the holidays to think about our health? Holidays are time to spend with family, and there is always food at those gatherings. Consistency throughout the year leads to healthy choices during the holiday season. Make healthy choices a lifestyle rather than a chore. If you enjoy your activity, you are more likely to stick with it! And for the holidays, enjoy your time with family and friends.” – Dr. Dobronski, Internal/Lifestyle Medicine
Stress
The holidays are certainly magical, but as an adult, you know just how much work goes into making the magic happen. Family members can overstay their welcome and create tension. Budgeting for food and gifts can lead to financial strain. Navigating travel time and work or school schedules is a logistical headache. Even watching your favorite sports team play on a holiday morning can put you on edge.
All these factors and more can cause your stress levels to skyrocket – and when that happens, your body is impacted in several ways. Your blood pressure rises, your heart rate increases, and your muscles tense. When these symptoms occur for a long period of time, it can be detrimental to your overall health. Here are some tips for reducing holiday stress:
- Set boundaries. By setting boundaries from the start, you have clear guidelines that can be enforced. Whether that is ending a family gathering at a certain time or requesting a spending limit on gifts, implementing boundaries can help keep holidays fun, fair, and easy.
- If you feel your stress levels rising, take time for yourself away from the situation. If you can, remove yourself from the stressful situation for a few minutes or even a few hours and return once you feel calmer.
- Don’t ignore signs it might be more than seasonal stress. Ongoing high-stress circumstances and extreme reactions may indicate an anxiety or panic disorder. If you think you may need professional help, do not hesitate to make a next-day appointment with a member of our team.
Illness
Late fall and winter are prime times for colds and the flu to be passed around. If your diet is skewing unhealthy and your stress levels are impacting your immune system, then you’re more likely to catch a bug. Here are some ways to care for yourself and others when you’re dealing with a seasonal illness:
- Whenever possible, try to stay home from work, school, or other crowded public places. We know this isn’t always doable, but when you are able to, recuperating at home helps your system recover and lessens the risk of you transmitting your illness to others or even catching another bug yourself.
- Over-the-counter cold and flu medicines that you can find at the store help, but don’t delay when your illness becomes severe enough that you need to see a medical professional. When you visit the Anderson or Clemson Foothills Community Health Care locations, you can fill prescriptions you’re given at one of our on-site pharmacies.
- Be sure you’re up to date on your vaccines. The best way to treat an illness is to prevent it altogether, and vaccines are an effective way of stopping and mitigating many diseases. In some cases, you may still end up catching a virus, but if you’re vaccinated, its symptoms will be significantly less severe than if you are not.
When you need a vaccine booster, prescription refill, next-day appointment, or even just a consultation, make an appointment at one of our three locations in Anderson, Clemson, and Easley. Keep yourself and your loved ones safe this holiday season so you can spread joy, not germs.
