Many people have trouble maintaining healthy habits during the holidays, according to a survey from the Ohio State University Wexner Medical center.
Two-thirds of respondents said they overindulge in food. More than half said they feel tired and have less time for themselves. One-third said they drink more during the holidays. Nearly 45% said they don’t exercise this time of year.
“While holidays are wonderful and fun, for a lot of people, they’re very stressful. You have family coming into town that maybe for the first time that can be very upsetting and depressing. And people tend to indulge in a lot of poor habits when they’re under stress, when they’re tired, when they’re overworked,” said Dr. Helen Bernie, the director of the male sexual and reproductive medicine program at Indiana University.
“You know, we’re stressed about wrapping presents, and getting gifts for everyone and making the meals if you’re having people over at your house. So, all of those reasons combined can cause people to over indulge in food and alcohol, not sleep well, not eat healthy. And all of these things that can lead to poor habits.”
However, Bernie said there are things you can do to improve unhealthy holiday habits, such as over-eating.
“Sometimes I tell people to go ahead and eat a small healthy snack, or a smaller healthy meal before you actually go to the party. There’s going to be lots of junk food and lots of sweets and other things that you’re going to be more prone to eat, especially if you’re real hungry,” Bernie said.
You can also incorporate exercise into your holiday routine. Finding a physical activity you enjoy, such as dancing, releases endorphins and relieves stress.
“Maybe after dinner is the perfect time to go for a quick walk with family,” Bernie said.
Bernie also suggested remembering to try to keep your routine habits as best you can to be mindful of your health this holiday season.
“If you’re not able to, remember to take some time for yourself every day,” Bernie said. “Have some quiet time away from everyone else, away from all the family, whether that’s first thing in the morning, or in the evening when you can find that free space to just go for a walk, or to go meditate, or just to relax to kind of decompress with that stress level.”
Respiratory health should not be ignored, either. COVID usually upticks around the holidays and RSV is getting increasingly more common. Being sick makes it even more difficult to exercise or eat a well-balanced diet – but Bernie said rest is just as important. And, she said, stay home if you aren’t feeling well.
“Give yourself a little bit of grace. You don’t have to do everything. Things don’t have to be perfect. Give yourself rest. Make sure you’re taking time to care for yourself,” she said.
Staying home might mean missing out on time with family or friends, but Bernie said things like FaceTime and Zoom can help mitigate that feeling of missing out.
The winter blues affect your mental health as well. Seasonal affective disorder affects 5% of adults, according to the American Psychiatric Association.
Bernie said turning on all the lights, exercising, meditation, music, dance, or any activity that releases endorphins can be extremely helpful. But the most important thing is to reach out for help if you need it.
“Remember to ask for help if you need it. Especially with mental health issues, there’s many hotlines, there’s family, there’s friends, there’s people that are always available to support you. So, reach out, especially during the holidays,” Bernie said.
“Remember that even though it’s a holiday and a vacation, you’re still important and your health is still important.”
