Taking care of your health and wellness should never be optional. But we get it – December is busy. There are work parties, social events, school concerts, and endless to do’s that can feel overwhelming.
If you’re feeling rushed and exhausted, maybe it’s time to rethink what brand of holiday magic you’re actually creating. In the spirit of the season, we’ve compiled our top holiday health recommendations so you can enjoy all that the season offers.
What does ‘good health’ even mean?
Your health and wellness depends on many factors: some are obvious (diet, sleep, exercise) but others may not be (screen use, time in nature, water and food quality, etc.). According to the World Health Organization, good health is physical, mental, and social well-being, and not simply the absence of disease or sickness.
So if you don’t ‘feel’ sick, should you be concerned?
Yes! Don’t wait until symptoms show up to take care of yourself. Your level of health impacts everything, including how you look, feel, move, and function. When things are off-balance, your body may be responding in ways that you may not be aware of. Yet.
‘Tis the season for busy
December can be challenging. There’s a lot happening and that can mean that your health takes a back seat. Late nights, disrupted routines, and social commitments can pull us in all sorts of directions. Add to that – travel fatigue, sugar overload, winter weather, and family dynamics – what could possibly go wrong?
The good news is that you may have more control than you think. We’re not talking about radical, sweeping changes but small shifts in multiple areas.
Forget perfection because that’s a waste of time and not realistic. We’re talking about balance and prioritizing a few key elements.
Guilt free self-care
We often hear patients say that they feel guilty taking time for themselves. It’s a trap. Self-care is maintenance, not indulgence. Here are a few practical ways to help ensure you are not over-extending yourself:
- Learn to say no. Be kind but firm. No one can do everything well, all of the time.
- Pick one activity you enjoy and don’t sacrifice it for everything and everyone else. This might be as simple as taking 15 minutes daily to read, walk, or meditate.
- Establish boundaries for your time and energy. We get it, some things are non-negotiable but consider potlucks for shared meals, leaving early, or baking one item instead of three for dessert.
- Involve others in meal prep, gift buying, and hosting. Whether it’s the kids, your partner, or other family or team members, it helps balance the workload and can provide shared experiences and memories.
- Simplify wherever you can. Whether it’s gift-giving or food preparation, consider scaling back. Less can feel like more when you’re not as drained or exhausted, and have more energy to enjoy the moment.
Eating for enjoyment and good health
Holiday dining can be tricky, trying to balance sweet treats, big meals, and eating times that are all over the place. Enjoy whatever you love in moderation and consider the following:
- Eat a mix of proteins, whole grains, and fruits and vegetables whenever possible
- Bring healthy snacks for travelling or activities that make for long days and extended evenings
- Stay hydrated to ensure your body can perform its essential functions
- Plan meals and grocery runs. Research shows you buy more and tend to make unhealthy meal choices when you eat on the run or wait until you’re ‘hangry’ to think about meal prep.
Tip: Good, wholesome food not only fuels energy but can also be an immunity boost. Check out this resource from the Government of Canada for more tips and strategies for healthy eating during the holidays.
Keep moving
Exercise and physical activity provide many health benefits including reducing stress, improving sleep, boosting mental health, and promoting energy. And while it can be challenging to find time to exercise, prioritize movement because your mind and body will thank you.
With a little creativity, there are plenty of ways to keep active during the busy holiday season:
- Take family walks after meals
- Schedule five minute movement bursts during movies and game nights
- Make play time active (think tobogganing and scavenger hunts)
Tip: Participaction Canada has created 24 Hour Movement Guidelines for what a healthy day should look like, integrating sleep and sedentary behaviours. Learn more by accessing their guidelines by age.
Safeguard your sleep routines
Increased social activity, travel, and school holidays can disrupt sleep routines. Consider these tips to help ensure you and your family are getting enough sleep and are well-rested:
- Maintain a predictable sleep-wake schedule whenever possible
- Limit caffeine later in the day
- Respect nap times for younger kids (and older adults!)
- Create calm bedtime routines that include stories and quiet chats (this one is not just for the kids!)
- Create a sleep friendly environment. If your family is travelling, bring familiar items such as sleep toys or night lights.
- Manage screen time before bed. Research shows that digital screens can negatively affect falling and staying asleep. Avoid them at least an hour before bed.
Tip: There is a growing body of evidence showing that prolonged screen time can negatively impact children and adults. The Canadian Pediatric Society’s Centre for Healthy Screen Use is an excellent resource for parents.
For the long and winding road of winter travel
Seeing family and friends is part of the fun of the holiday season. If travel is part of your plans, keep these tips in mind:
- Get your car winter-ready – check tires, wiper blades, and pack a safety kit that includes items such as snacks, blankets, and chargers
- Plan breaks to stretch and hydrate. Consider a five minute stretch break every couple of hours if possible
- Pack games, snacks, and comfort items to help pass the time. Mix a few surprise elements with what’s familiar to kick things up a notch
- Avoid travel fatigue by maintaining good sleep and rest schedules before big travel days.
Tip: If you’re going on a long haul flight this season, refer to our recent blog to learn about the impact of flying on your body and tips on how to stay comfortable. For additional information, the CAA has compiled a list of winter driving tips.
A wrap-up on holiday health
This holiday season, aim for balance to keep your health and wellness in check. Small habits and shifts in perspective can help keep you rested, energized, and ready to enjoy all that the season can offer.
When you prioritize your well-being, everything else falls into place: you feel better, you manage better, you show up better.
While our focus remains your neuromusculoskeletal health (bones, joints, nerves, and muscles), we have a network of health providers we can refer to as needed. Just ask.
Contact us if you have concerns or questions related to this blog or any other health and wellness concern.
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Information for this blog was sourced from the Alliance blog library, Canadian Automobile Association (CAA), the Government of Canada, Participaction, and the World Health Organization.