Staying Health Over the Holidays

The holiday season is a time for celebration, but it can also be a challenge for maintaining healthy habits. Research shows that most annual weight gain occurs between mid-November and early January, often due to increased food intake and reduced physical activity. Here are some practical, evidence-based tips to help you stay well and enjoy the season:

1. Keep Moving

- Aim for Consistency: Try to get at least 150 minutes of moderate physical activity per week. Even short walks, dancing, or active games with family count.

- Make it Social: Invite friends or family for a walk after meals or try a holiday-themed workout together.

- Break it Up: If you’re busy, fit in 10-15 minute activity breaks throughout the day.

2. Mindful Eating

- Enjoy, Don’t Overindulge: Savor your favorite holiday foods, but be mindful of portion sizes and avoid eating out of habit.

- Fill Your Plate with Color: Include fruits, vegetables, and whole grains alongside traditional dishes.

- Pause Before Seconds: Give yourself 10-15 minutes after your first plate to check if you’re truly still hungry. 

3. Take Care of Your Wellbeing

- Prioritize Sleep: Aim for 7-8 hours per night, even during busy times.

- Manage Stress: Take time for yourself—read, meditate, or simply enjoy a quiet moment.

- Stay Connected: Reach out to friends and family, especially if you’re feeling isolated.