Tips for a Healthy Holiday

Sleep is Key for the Holiday Season

The holidays are upon us. Your to-do list is most likely longer than usual, which means that your stress level may be higher than usual, too. You may be tempted to change some of your everyday routines in order to cross things off of that lengthy list. Before you push your bedtime later, though, know this: Getting good sleep during the holidays can be the difference between enjoying the season and enduring it. Do your best to stick to a consistent bedtime that allows for a minimum of 7 hours of sleep. Fit in a brisk walk, even if it’s a short one. Beware of the open bar at holiday parties. Drinking alcohol after dinner or at night can disrupt your sleep. And if your mind is still whirling when you put on your PJs, try this calming exercise from Judi Bar, yoga program manager at Cleveland Clinic:

Seated ragdoll pose:This pose helps your body access its relaxation response. Sitting in a chair, place your legs and feet about shoulder-width apart. Slowly bend forward at the waist until your torso is relaxed and hanging down. Allow your head to hang, completely relaxed, and keep your neck and face soft. If you suffer from back pain, start gently, keeping your hands on your thighs for support. If it feels okay, let your arms dangle, take hold of your elbows with your hands to gently increase the stretch, or gently sway from side to side. Hold the pose for at least 10 breaths. Slowly roll up.

From Cleveland Clinic Wellness

Take 60 Minutes to Counteract All That Sitting!

Talk about the power of an hour. Treadmill desks, biking to work, and walking meetings are fantastic ways to counteract our national sitting habit, but there’s more! A new study shows that one hour of moderate-intensity physical activity a day can help counteract the scary side effects of sitting for more than eight hours (gulp). A ratio of 1:8 for exercise-to-sitting gives fantastic bang for your buck! If an hour sounds daunting, keep in mind that an hour is the amount required to combat eight hours of sitting, so if you sit for less of your day, you can also reduce the amount of time dedicated to activity. That hour doesn’t have to be continuous, either — feel free to spread it out across your day, and remember that physical activity can be almost anything that involves moving your body enough to get your heart rate up: walking your dog, climbing the stairs, biking, dancing, Zumba class, swimming, hiking…you name it. And sitting doesn’t have to mean stillness. In fact, research suggests that tapping your feet while sitting may help protect your arteries.

From Cleveland Clinic Wellness and University of Cambridge Research

Tips for a Healthy Holiday

Holiday festivities don’t have to derail the smart strategies you use during the rest of the year! Try these four tips at all of your holiday parties and gatherings:

1. Use a smaller plate. This visual trick really works. Even if you fill and finish your plate of food, you’ll end up eating much less than if you’d used a dinner plate. Just limit yourself to one!
2. Mingle in the middle of the room. The closer you stand to the buffet table, the more likely you are to consume extra calories. Instead of being a hovercraft, fill that small plate and fly away to the middle of the room.
3. Eat regular meals. Skipping meals so you can splurge at the party will only result in overeating. Start the day with a nutritious breakfast.
4. Be careful with the alcohol. Drinks like eggnog pack in the extra calories, so don’t over indulge.
5. Keep sweets to a minimum. A cookie here, a piece of pie there can add up, especially when co-workers bring in leftover cookies. Be mindful of the amount of sweets you take, or split something with a colleague.

Lastly and very importantly—stay hydrated. Think you’re hungry? You may actually be thirsty. Drink two glasses of water before every meal to help you consume fewer calories.