Wellness is the art of pursuing an excellent lifestyle encompassing body, mind and spirit. You can have an excellent lifestyle during the most hectic time of year – even if you haven’t had a wellness lifestyle up to this point.
The holiday season is stressful. We all have so much to do – cooking, baking, shopping, attending school programs, parties and receptions, and finishing work-related projects that are due by year end. We need strategies to prevent the inevitable: fatigue, low-back pain, colds, and the flu.
Rest and exercise give you the energy you need to feel good about yourself and enjoy the activities of the season. Waiting until Jan. 1 never works. Today is the first day of the rest of your life, so make it a good one. Here are some strategies to place your health and wellness plan in action.
Strategy: Stop and think what is most important to you.
Running at 100 mph with your nose to the grindstone won’t help you focus on or enjoy what is most important – yourself, your health, or your family. Relax and enjoy this special time.
Strategy: Schedule special time alone with family and friends.
Spend time with each family member and close friend during the season so you can tell them how much you love and appreciate them.
Strategy: Nourish yourself with the proper foods.
Eat several small meals throughout the day to keep your metabolism active and to give yourself extra energy. Eat meals that are high-carbohydrate, low-to-moderate protein and low fat. Concentrate on fruits, vegetables, and whole grains. Fatty foods make you feel sluggish, run down, and heavy.
Don’t eat late at night. When you get up the next day you feel full -- not a pleasant feeling.
Never eat so much at a party or at a restaurant that you have to unbutton your clothes on the drive home.
Most Americans gain seven pounds in the month of December. Visualize carrying a seven pound bowling ball in your hand, when you’re ready to drop it, it’s stuck there. Who wants to start the new year like that?
Strategy: Drink lots of water to relieve physical stress.
It’s recommended you drink eight glasses of water per day. During the holidays I recommend 10-12 glasses – you are under stress, tend to be in heated rooms and eat salty, rich foods that increase your need for water. Remember, when your throat tells you you’re thirsty, your body is becoming dehydrated. Also, drink less caffeine and alcohol.
Strategy: Participate in some form of aerobic exercise.
Walking, swimming, jogging, rowing, stepping, or bicycling are all great forms of aerobic exercise and important for your heart. If you haven’t been exercising at all, take brisk walks a couple times a week for 15-30 minutes.
If you already do some form of cardio-vascular work, just keep it up – don’t give it up during the holidays. Don’t try to increase it either, unless you are an athlete in specific training. Aerobic exercise will help you unwind, clear your mind, increase your metabolism and give you the energy you need.
You shouldn’t start an exercise program without your doctor’s approval, but walking is usually safe for everyone.
Strategy: Get enough rest.
Taking 10-15 minute naps during the day has great restorative powers.
Strategy: Improve your mental health by sharing with others.
Have a great holiday.