What a year, what a year. I was interviewed recently to find out what I think were the health highlights (and lowlights) of 2021 and what I think we can expect for 2022. One thing that the last two years has emphasized for me to work on is to try to go with the flow. There are some things over which we at least some level of control over, like what we choose to eat and drink and who we choose to spend most of our time with. There are other things over which we have no control, such as how other people behave and the weather. So, here are my top tips for making healthy choices for the holiday season of 2021 and for the upcoming year(s) ahead.
- Make healthy food enjoyable.
I know that this time of year brings many food and drink temptations. My personal favourite holiday treats are egg nog, hot chocolate, and cookies (any kind!)–yes, I have a sweet tooth. And you can bet I’m going to say “yes” to enjoying those this season.
I have a really good appetite. I think I was a Golden Retriever in a past lifetime. So, what I’ve learned is to be mindful when I’m eating or drinking these treats. While I could just wolf them back, there is no reward for speed or quantity and I know I won’t feel great afterward, so I now only have these treats when I have the time to slow down and fully enjoy them. That means that I can recognize whether that cookie is truly as delicious as I had built it up in my mind. Sometimes it just isn’t (too sweet, too crunchy, too gooey, too salty, etc.), so I can stop at that one bite. If it’s really good, I will pay extra attention to each morsel or sip.
In addition, in advance of this, I decide how many or how much I’m going to have so that I keep the quantity in moderation. And, I might modify the foods so that I know it’s least likely to cause me problems. For example, for the egg nog and hot chocolate, I choose non-dairy versions. If I get to, I also choose options I can have a bit of healthy stuff included, like opting for dark chocolate and opening a reishi mushroom capsule into the hot chocolate.
Since I know these treats are just that, treats, I don’t choose them all the time, even if it is the holidays. I know I feel best if I still eat healthy foods as my focus, so I choose those first. If I’m hungry for something sweet, a mandarin orange often fits the bill perfectly. Roasted veggies are also sweet and comforting. Comfort food might be a bowl of chili (like this black bean chili recipe), a bowl of ice cream (here’s a healthier alternative), or something fried (check out these zucchini carrot patties).
2. Schedule in rest time.
I used to actually dislike sleep. Not because I had a hard time sleeping, but because I have so many things I want to do! So, I would sometimes set an alarm to GO TO bed. Scheduling in enough rest time is essential to your health. Even if you have sleep problems, just resting in bed, practicing some deep breathing, stretching, meditating, or visualizing is beneficial.
Doing your best to keep a regular sleep/wake schedule, whether it’s a workday or not, is helpful, as is creating a wind-down routine before bedtime. For this you are best to avoid screen time for at least an hour before bed and reduce activities that are over stimulating, including watching the news, scrolling social media, and playing video games.
3. Move your body.
When I was in university, one of my part-time jobs was working at a gym. There I heard many reasons why exercising was not possible–too busy, too much pain, too tired, too unfit, too expensive–and that was from people actually interested in a gym membership because they came into the gym for that very consideration.
I’m not going to sell you into a gym membership now because maybe the gym isn’t the right place for you. Personally, I have had on and off relationships with going to the gym and I hate “working out.” But I love being active because I love the things that it allows me to do, including basic things like keep up with my young nephew, run instead of walk to work when I’m in a hurry (!), and take the stairs to my clinic when the elevator is busy.
Moving your body doesn’t mean you need to run a marathon (I can’t). It means move what you can, how you can, and do so regularly. It means you should do things that challenge you enough to help you build your strength, endurance, flexibility, and balance, but not so much that you injure yourself.
4. Create something.
Perhaps you’ve seen me in clinic before and I’ve mentioned what I consider to be the four pillars of good health. If so, then you’ll recognize that I’ve already mentioned three of them above. The fourth, for me, is regularly doing something that brings you joy. But sometimes my patients can’t easily think of something for this category, so here I’ll try a different tactic. What can you create?
I think that creativity is an essential part of health, and research has shown this to be true. When you create something, you get a boost of dopamine, a feel-good hormone that increases motivation. Creating improves mental health and has been compared to meditation for its calming effects. Studies have also indicated that it can reduce the risk for dementia, make you smarter, support a healthy immune system response, and increase happiness.
Creativity can be practiced in many ways, including crafting, cooking, baking, gardening, playing music, singing, writing, dancing, designing, photographing, filming, and the list goes on.
5. Say thanks.
Gratitude has long been recognized as important to our well-being. Recognizing the things for which we are grateful helps us focus on the positive things in our lives, even when things are difficult. Gratitude has been shown to improve physical and psychological health, including reduced sensations of pain, better sleep, and less feelings of stress.
Saying thank you to someone also helps garnish feelings of goodwill, community, and connection. Plus, if you’ve ever given a gift to someone who is very appreciative, you know you’re more likely to want to give them another gift!
6. Give.
Just like showing gratitude, giving also has many health benefits, including lessening depression, lowering stress, increasing feelings of happiness and satisfaction, improving self-esteem, and even lowering elevated blood pressure!
Giving doesn’t even have to cost much or anything at all. Your time is one of the best things you can give. You might volunteer for an organization, offer to run an errand for someone you care about, or call a friend who could use a pick-me-up. If you think you don’t have time to give, then think about this study that showed that people who give more tend to live longer than those who don’t! So, giving may buy you more time.
7. Receive.
While it’s important to give, it’s also important to be able to receive graciously. Learning to ask for and accept help is vital to our wellness. While you might be able to go it alone, you’re likely much better off if you can ask for and accept assistance.
What actions have you found help you to stay healthy over the holidays and throughout the year?
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