The festive season is a time of joy, connection, and celebration. But it can also present unique challenges to our health and wellness. From tempting indulgences to packed schedules and elevated stress, staying healthy during Christmas and New Year can feel daunting. However, with principles of lifestyle medicine and positive psychology, you can enjoy the season while safeguarding your well-being.
Common Health and Wellness Challenges
- Overindulgence in Food and Alcohol
Endless buffets, rich desserts, and free-flowing drinks are staples of holiday gatherings. While they bring joy, excessive indulgence can lead to bloating, weight gain, and fatigue. - Disrupted Routines
Holiday parties, late-night gatherings, and hectic schedules can upend regular habits like exercise, balanced eating, and sleep. - Increased Stress
Financial strain from gift-giving, pressure to host, and family dynamics can create heightened stress. For some, the season may bring feelings of loneliness or grief. - Neglected Self-Care
The busyness of the season often means self-care practices like mindfulness, exercise, and relaxation take a back seat. - Weakened Immunity
With colder weather, indoor gatherings, and fluctuating sleep patterns, your immune system may become more vulnerable.
How Lifestyle Medicine Can Help
Lifestyle medicine emphasizes sustainable habits to improve overall health. Here’s how it can guide you through the festive season:
1. Stay Active, Even in Small Ways
- Incorporate movement into holiday traditions, such as ice skating, brisk family walks, or a festive dance-off.
- Short on time? Try a 15-minute workout to get your heart rate up. Apps and online videos can provide quick, guided routines.
Why It Works: Physical activity regulates appetite, reduces stress, and boosts energy levels, helping you feel your best.
2. Plan Balanced Meals
- Before a big feast, eat a light, nutrient-rich meal to prevent overeating later.
- At parties, aim to fill half your plate with vegetables, one-quarter with lean protein, and the rest with whole grains or festive treats.
Why It Works: Balanced meals help you enjoy the season’s flavors without derailing your health goals.
3. Stay Hydrated
- Keep water nearby during gatherings and alternate alcoholic drinks with water or sparkling water.
- Add festive touches like sliced citrus or berries to make hydration feel celebratory.
Why It Works: Staying hydrated aids digestion, reduces bloating, and keeps energy levels stable.
4. Commit to Restorative Sleep
- Maintain a consistent bedtime and create a relaxing pre-sleep routine, like reading or meditating.
- Avoid excessive caffeine or alcohol in the evenings, as they can disrupt sleep quality.
Why It Works: Quality sleep supports immune function, mood regulation, and appetite control.
5. Keep Stress in Check
- Practice deep breathing, yoga, or mindfulness techniques to stay grounded.
- Simplify your holiday plans by focusing on meaningful activities instead of trying to do it all.
Why It Works: Managing stress helps you stay present, reducing the risk of burnout or emotional overeating.
6. Strengthen Your Immunity
- Boost your immune system by eating a variety of fruits and vegetables, especially those rich in Vitamin C (e.g., oranges, peppers, broccoli).
- Stay active, wash your hands regularly, and consider supplements like Vitamin D if recommended by your doctor.
Harnessing Positive Psychology for Festive Joy
Positive psychology focuses on enhancing well-being and resilience. Its principles can make your holiday experience more fulfilling.
1. Practice Gratitude
- Write down three things you’re grateful for each day. They can be as simple as a smile from a stranger or a delicious meal.
- Share your gratitude with others through thoughtful notes or verbal appreciation.
Why It Helps: Gratitude fosters positivity and shifts focus from stress to abundance.
2. Cultivate Optimism
- Reframe challenges like last-minute changes or a hectic schedule as opportunities to practice flexibility and creativity.
- Visualize positive outcomes for the holiday season, such as meaningful conversations or joyful gatherings.
Why It Helps: Optimism boosts emotional resilience, reducing the impact of seasonal stressors.
3. Engage in Acts of Kindness
- Volunteer at a local charity, donate gifts, or help a neighbor with errands.
- Surprise loved ones with small gestures, like baking their favorite treat or offering a helping hand.
Why It Helps: Acts of kindness enhance connection and elevate your mood.
4. Savor the Moment
- Take time to pause and appreciate the season’s small joys, whether it’s the sparkle of holiday lights or the warmth of a family hug.
- Use mindfulness techniques to stay present during meals, gatherings, and quiet moments.
Why It Helps: Mindfulness amplifies joy and reduces feelings of overwhelm.
Additional Healthy Practices to Consider
- Set Boundaries: Politely decline commitments that feel overwhelming or stressful.
- Incorporate Relaxation: Dedicate 10-15 minutes daily to unwind, whether through meditation, stretching, or simply listening to calming music.
- Limit Screen Time: Take breaks from devices to focus on in-person connections and restful activities.
- Plan Post-Holiday Recovery: Schedule downtime or a mini wellness reset after the season to restore balance.
Your Personalized Holiday Wellness Plan
To make the most of this festive season, follow these steps:
- Set Intentions: Decide on one or two health priorities, such as maintaining your weight or reducing stress.
- Track Habits: Use a journal or app to track simple goals, like daily hydration or gratitude reflections.
- Stay Flexible: Allow yourself grace for occasional indulgences or missed routines, but aim to get back on track.
- Seek Support: Share your wellness goals with family or friends for encouragement and accountability.
Closing Thoughts
The festive season is a time to celebrate, but it doesn’t have to come at the expense of your health. By adopting lifestyle medicine strategies and embracing positive psychology, you can navigate the season with joy, balance, and vitality. Small, intentional actions can make a big difference, helping you start the new year feeling refreshed and empowered.
Here’s to a happy, healthy holiday season!
Dr Ike Nnene
BEST Health and Wellness / Norwich Private GP
