Keeping up with healthy habits through the holiday season and winter can be challenging. Our physical and mental health relies on keeping a regular schedule of sleep and exercise and consistently eating healthy food. Whether you are managing a chronic condition or just don’t want to lose the progress you made during the year, don’t let short days and sometimes uncooperative weather interfere with regular exercise, or holiday treats derail your healthy eating habits.
Since habits are often harder to make than to break, what can we do to maintain healthy ones through the season and avoid having to make them all over again as New Year’s “resolutions?”
REST – Sleep is vital to daily functions and staying well, especially when weather and demands of the season are taking their toll on our energy. Research shows that getting up and going to bed at the same time each day promotes healthy sleep, and that most adults ages 18-65 need 7-9 hours regularly. Getting enough good quality sleep supports a healthy immune system, helps manage stress, and may contribute to better emotional regulation and resilience. If you have trouble falling or staying asleep, there are a variety of relaxation practices and resources that can help you. Keep your bedroom free from distractions, reduce light – especially blue light from devices – and noise, and avoid caffeine and alcohol for several hours before bedtime. If you have trouble waking up when it is dark outside, a sunrise alarm clock or light therapy device could be helpful.
HYDRATE – Low humidity outside and heaters running inside are drying and when we are cold we might not feel thirsty, so can end up dehydrated. Dehydration contributes to increased risk for urinary and kidney problems, premature aging, can affect blood pressure, cognitive function, and reduce our immune system’s ability to fight infection. Whether you drink water plain, or prefer it with some flavor, it is best to avoid drinks with sugar and caffeine. Drinking hot herbal teas offer both hydration and promote relaxation. Some herbal teas are naturally energizing and could replace a caffeinated drink, especially during the afternoon lull. Foods can also be hydrating; replace a salty or sweet snack with apples, pears, lettuce, bell peppers, or Greek yogurt and hydrate as you get the benefits of vitamins, minerals, protein, and fiber.
HEALTHY DIET – As the temperature drops we naturally tend to crave heavier foods than in warmer weather and holiday festivities mean indulging in more foods high in fat, sodium, and sugar than are good for us. Vitamin-rich leafy greens like kale and spinach can be added to soups, hearty root vegetables like beets and parsnips are great roasted, and mushrooms are a flavorful source of vitamin D when there are fewer hours of sunshine. When holiday pies and cookies are calling your name, enjoy those in moderation and balance them with sweet alternatives like citrus fruit and melons. Barley is high in fiber and protein, keeping you feeling full longer, and is a good alternative to traditional starches like potatoes and rice. Barley also helps lower blood sugar and cholesterol levels, and is a great source of magnesium (good for muscles and digestion), iron, and B6 (good for brain, nerves, and immune system). For a hearty boost on a cold day, try this 3-mushroom barley soup recipe.
EXERCISE – Walking is an underrated form of exercise. The standard goal for most adults is to get 150 minutes of moderate intensity activity a week, which means taking a moderately paced walk for 30 minutes, 5 days a week will help maintain overall health and mental wellbeing. If weather, work, or chronic pain prevent you from doing a full 30 minutes all at once, remember that all exercise done during the day adds up to the total. You can also vary the exercise you do throughout the day, with 10 minutes of moderate stretching and isometric exercises in the morning, a 10 minute outdoor walk during the warmest part of the day, and 10 minutes of calisthenics or dancing before dinner. If motivation is lacking, try an app or enlist a friend and commit to support each other in your exercise goals.
MENTAL WELLNESS – Take time for connection and gratitude. Winding down the year with a rush of end-of-year work deadlines and holiday expectations at the same time that the weather turns cold and the days are shortest might result in less joy and more stress. Take just a moment every day to check in with yourself and pay attention to when you might feel overextended, overtired, or overwhelmed. Engage in the activities and gatherings that create joy and connection and don’t be afraid to say no to activities, travel, spending, or even topics of conversation that may be detrimental to your physical, financial, or mental wellbeing.
If you find yourself struggling with “winter blues,” seasonal affective disorder (SAD), or worsening symptoms of depression or anxiety, support is available. If you can use some wellness practices to help you stay on track, check out nchd.crediblemind.com. If you are in crisis, please CALL Colorado Crisis Services at 844-493-TALK (8255), TEXT TALK to 38255, ONLINE at www.coloradocrisisservices.org
The national Suicide and Crisis Lifeline number is 988.
Please note: Calling, texting, or chatting 988 from any cellphone will connect you to the closest crisis center based on where your area code originates; this may mean that the crisis counselor is not local to where you are currently.
Ultimately, we owe it to ourselves and people who love us to take the best care of ourselves so we can be present for a long time. If that means backing off a little bit from some expectations now, it may mean we have more to give later.
