With busy schedules, long to-do lists, and holiday shopping staying on top of your health and wellness goals during the holiday season can be challenging. It can be easy to let your wellness goals slide this time of year, but we've pulled together some tips to help you stay on track!
1. Enjoy holiday indulgences in moderation and eat mindfully.
You've heard the saying, "everything in moderation". This is especially important when it comes to food. Food is a cornerstone of the holiday season and is something to be enjoyed. Restricting food intake often has unintended consequences and can often lead to binge eating. Allow yourself to enjoy sensible servings of your favorite holiday dishes without guilt. Eating mindfully during your holiday feasts will also help. When enjoying holiday meals, chew your food slowly and savor the different flavors. Mindful eating can prevent overeating and curb the undesirable consequences of overeating, such as uncomfortable fullness and bloating. It can take approximately 15 minutes for your brain to recognize that you’re full, so take a short break after finishing your meal before getting additional servings.
2. Stay hydrated.
Don’t forget to drink plenty of water and other hydrating fluids such as herbal tea and fruit-infused water, throughout the day to stay hydrated. Adults are recommended to consume 2.5 to 3.5 liters of water per day. Keep a reusable water bottle near you throughout the holidays to ensure your sipping throughout the day. Drinking water before meals will also help with overeating as well. Lastly, be cognizant of how much alcohol you are consuming as alcohol has diuretic effects. When enjoying alcoholic beverages this holiday season, ensure you’re drinking plenty of water and consuming hydrating foods, such as fruits and vegetables.
3. Enjoy time outside.
Weather permitting, try to spend some time outdoors, whether that involves sitting on a park bench, going for a hike, or taking a walk around your neighborhood. Experiencing the sights, sounds, and smells of nature has been linked to numerous health benefits, including improved mood and alertness, as well as reduced anxiety and stress.
5. Prioritize your “you time”.
If you’re feeling overwhelmed by work or family responsibilities, don’t forget to set aside some time for self-care practices. Occasional solitude can help offer relief from daily pressures and will help to recharge your social battery. Find a self-care activity that you enjoy most, such as taking a bath, going on a solo walk, journaling, working out, baking, or reading.
6. Spend time with a pet.
Many people adopted pets this year! And it's no secret why. Pet ownership is associated with improved mental and physical health. Pets can be a source of comfort and companionship and may decrease depression and loneliness. Interacting with a pet may also contribute to improved pain management and immune function. Furthermore, several studies have found that petting or playing with a pet can lower blood pressure and temporarily boost oxytocin levels, a hormone secreted by the pituitary gland that promotes calmness, connection, and feelings of love. Don't have a pet? Offer to dog or cat sit your friends pets or volunteer at an animal shelter! Volunteering your time or money, such as volunteering or donating supplies to an animal shelter, may can also improve your health.
7. Eat a nutritious diet.
Certain micronutrient deficiencies, including deficiencies in vitamins A, B, C, D, and E, as well as in the minerals copper, iron, selenium, and zinc, are associated with a poor immune system. This year especially, give your immune system a fighting chance by eating various nutrient-dense foods, including vegetables, fruits, whole grains, nuts, seeds, beans, legumes, and lean animal proteins. If you aren't getting enough of these vitamins in your diet, take a multivitamin. A multivitamin is a daily guarantee to ensure your body gets the vitamins and minerals it needs. It can make up for the shortfalls in your diet. Not sure what to take? Talk to your doctor about what is appropriate for you based on your age and diet. Our personal trainers can also help you figure out a nutrition plan that works for you! Ask the front desk at your local Edge to speak to a trainer today!
8. Create a weekly meal plan and meal prep.
Creating a meal plan for the week & actually prepping those meals ahead of time will set you up for success and help keep you on track with your health goals. Research has shown that individuals who plan their meals are more likely to eat a wider variety of fruits and vegetables, generally consume healthier meals, and are at a lower risk of obesity than those who don’t regularly plan their meals.
9. Stay active!
We get it, with busy schedules and the cooler temperatures that tempt you to stay on the couch this winter, it can be hard to get up and move. However, staying active is essential for your health and well-being all year round. Find an activity you enjoy, such as biking, running, yoga, pilates, dancing, or weight lifting and stick with it! Create a weekly workout schedule that you can stick to. Utilize Edge classes, our live classes, and the gym to help create a workout routine that will work for your schedule. Not sure where to start? At The Edge we offer all members a FREE fitness assessment to help get you started! Our personal training program is well rounded approach to fitness led by Edge trainers, designed to motivate, guide, and get you results. Our Edge Personal Trainers create personalized workouts and meal plans and guide you in the right direction to create an overall healthier lifestyle.
10. Be sure to get some zzz's.
Not getting enough sleep can have harmful effects on your health and may increase your risk of numerous health conditions, such as cardiovascular disease, hypertension, and obesity. Adequate sleep is also essential for proper immune function. The National Sleep Foundation recommends that adults between the ages of 18 and 64 should get seven to nine hours of sleep per night, and adults over the age of 65 need seven to eight hours per night. A good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating healthy and exercising. Make sure you are getting a proper night's sleep to keep you & your fitness goals on track!
