Healthy Holidays

Can You Have a “Healthy Holiday”?

With the whirlwind of work responsibilities, family gatherings, and festive events, maintaining a healthy holiday can feel like an overwhelming task. For many adults, holiday to-do lists often seem longer than Santa Claus’s famous list. It can be easy to put physical and mental health on the back burner as the season’s demands pile up.

A survey by the National Alliance on Mental Illness (NAMI) found that 63% of people feel excessive pressure during the holiday season (National Alliance on Mental Illness, 2022). So, if you’re feeling stressed or overwhelmed, know that you are not alone.

Finding Balance During the Holidays

Prioritizing mental health can be a challenge, especially when holiday stress intensifies. Many factors, such as daily responsibilities, income, financial stability, and time constraints, can contribute to an individual’s stress levels. While the holidays are meant to be a joyful time, it’s common for people to feel heightened tension during this season.

Mental and physical health are closely connected, and neglecting mental well-being can lead to chronic health conditions or increase the risk of medical issues. When the pressure of the holidays feels like it’s piling on, take a step back to refocus on your priorities. Ask yourself, “What tasks are essential for me to handle personally? Who around me can provide support?”

One way to ease the burden is by delegating tasks whenever possible, whether at home or at work. Relying on others allows you to create a more balanced holiday season. Most importantly, prioritize your health and safety so you and your loved ones can fully enjoy the festivities.

Make Time for Mindfulness

Incorporating mindfulness practices into your holiday routine can help you stay grounded and manage your mental health. Here are a few ways to practice mindfulness during the holiday season:

• Practice Gratitude: Take a moment each day to reflect on something you’re grateful for. Whether it’s big or small, acknowledging these blessings can help you start your day with a positive mindset (Langer, 1989).
• Focus on Your Values: Identify your top three values and consider how your daily actions align with them. Connecting with your values encourages intentional living, even during a busy season, and helps you stay focused on what truly matters (Shapiro & Carlson, 2009).

Mindfulness practices like these can serve as mental anchors, helping you navigate the holiday chaos with a sense of peace and purpose.

Common Holiday Health Concerns

The winter season often brings with it a higher likelihood of colds and other health issues. The combination of colder temperatures, disrupted sleep schedules, unhealthy eating habits, and an abundance of social gatherings can weaken your immune system, making you more susceptible to illness (Centers for Disease Control and Prevention, 2020).

In addition to the common cold, other health concerns such as elevated blood pressure can become more prominent during the holidays. To prevent the spread of germs, it’s important to wash your hands frequently.

Tips for a Healthy Holiday Season

Maintaining health during the holidays doesn’t have to be complicated. Here are some tips to help you navigate the season with wellness in mind:

• Don’t Drink and Drive: If you’re celebrating with alcohol, plan for alternative transportation. Driving under the influence puts you and others in serious danger (National Highway Traffic Safety Administration, 2019).
• Get Regular Exams and Screenings: Consult with your healthcare provider about any exams or screenings you may need, ensuring that you stay on top of your health (U.S. Department of Health and Human Services, 2021).
• Get Vaccinated: Vaccinations are vital in preventing illnesses and saving lives. Everyone over six months old should receive a flu vaccine annually, and you may need to consider other vaccines based on your risk level (Centers for Disease Control and Prevention, 2020).
• Monitor Children: Keep harmful toys, foods, drinks, and household items out of children’s reach to avoid accidents during holiday gatherings (American Academy of Pediatrics, 2020).
• Eat Healthy and Stay Active: Incorporate fruits and vegetables into your diet, limit portion sizes, and avoid foods high in fat, salt, and sugar. Aim for at least 150 minutes of moderate physical activity per week for adults, while children and teens should get an hour or more of moderate-to-vigorous activity daily (World Health Organization, 2020).

By following these guidelines, you can create a healthier, more balanced holiday season, allowing you to enjoy the celebrations without sacrificing your well-being.

References:

American Academy of Pediatrics. (2020). Holiday safety tips. https://www.aap.org

Centers for Disease Control and Prevention. (2020). Handwashing: Clean hands save lives. https://www.cdc.gov/handwashing

Langer, E. J. (1989). Mindfulness. Addison-Wesley. https://psycnet.apa.org/record/1989-97542-000

National Alliance on Mental Illness. (2022). Managing mental health during the holidays. https://www.nami.org

National Highway Traffic Safety Administration. (2019). The risks of drinking and driving. https://www.nhtsa.gov

Shapiro, S. L., & Carlson, L. E. (2009). The art and science of mindfulness: Integrating mindfulness into psychology and the helping professions. American Psychological Association. https://psycnet.apa.org/record/2009-08118-000

U.S. Department of Health and Human Services. (2021). Health screenings. https://www.hhs.gov

World Health Organization. (2020). Physical activity guidelines. https://www.who.int