STRESS
- Celebrations are among the healthiest activities. They create positive feelings and reinforce a sense of self, family, culture and community. The holiday season, however, can become quite hectic and stressful. Most holiday-associated stress is related to unrealistic expectations or family tensions. Remember not to sweat the small stuff.
- Self care is the most important strategy to manage stress. Get the proper amount of sleep you need, especially if you know you have to handle something difficult or complex the next day. Eat a healthy and balanced diet. Get enough physical activity and exercise. Limit use of alcohol and avoid overuse of prescription medications.
- Keep a great sense of humor, let go of the past and do something for someone else. You may be grieving, worried about a loved one far from home or struggling through a financial crisis. Allow yourself to experience pleasure and fun. It may happen unexpectedly.
HEALTHY EATING
- Enjoy treats, but be choosy. For each meal, pick a few favorite items and stick to them rather than trying everything. Portion size is a key. Start with half a portion and wait 15 minutes before you consider going back for seconds.
- Eat regularly during the holidays – don't starve yourself, saving all the calories for that big party. You will be more likely to overeat and ingest more calories than if you had small meals throughout the day.
- Choose nutrient-rich rather than high-calorie foods. These include pistachios, almonds, walnuts, and fresh fruit and vegetables (hold the dip!). The more colorful the vegetable, the more heart-protective antioxidants it contains. If you have eaten several hors d'oeuvres, take smaller portions of the main course. Choose salmon and tuna as protein sources, if available.
- Battle the bulge. Beverages or foods that contain alcohol, chocolate, caffeine, peppermint, spearmint, coffee, carbonation, and acidic fruits and vegetables can trigger heartburn or acid reflux. A large intake of fluid and/or salt can cause fluid retention in people with liver disease. Caffeine, alcohol, dairy products, acidic fruits and vegetables, spicy foods, and foods high in fiber can worsen diarrhea in patients with Crohn's disease, colitis, or irritable bowel syndrome.
- If you have diabetes, discretely carry your glucose meter with you. Check your glucose midway through the holiday party to see if your glucose levels are being maintained in the normal range.
For Full Article: Health Tips for the Holidays University of Maryland Medical Center
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