Let’s be real. The holidays aren’t exactly a stay at a health spa.
You’re going to eat fattening stuff. You might skip a gym visit or two. You’ll probably spend time in close quarters with your relatives and their germs.
It’s just the nature of the season.
But that doesn’t mean you have to abandon all your good intentions. Bring some smart strategies to your celebrations, and you can find yourself feeling fit even as the last strains of Auld Lang Syne are fading.
Here’s how.
Exercise caution
Even the most faithful of exercisers is apt to backslide a little during the holidays. With so many activities vying for our time, carving out an hour for a walk or a spinning class can seem like an impossible commitment.
That’s why Derek Kingsley recommends sneaking a little exercise into what you’re already doing.
Kingsley, an exercise physiologist at Kent State University, said even intermittent physical activity burns calories and can lower cholesterol and blood sugar levels. While you won’t get the benefits on your blood pressure and resting heart rate that more sustained activity provides, it’s better than doing nothing.
When you’re Christmas shopping, park far from the store or the mall entrance, Kingsley suggested. Wander around the stores or do a lap around the mall. Take the stairs instead of the escalator.
It’s also a good idea to work activity into your holiday gatherings, he said. If you make it fun, it doesn’t seem like exercise.
Organize a family game of flag football, perhaps. Play broom hockey or tag with the kids. Get everyone to take a walk, and maybe turn it into an outdoor scavenger hunt where the participants have to spot things like candy-cane decorations or blue icicle lights.
And you can practically guarantee an active Christmas by giving your kids toys that encourage physical activity, such as a sled or a soccer ball, Kingsley said. They’ll almost certainly beg you to play with them.
Say yes.
Just one more
What would Christmas be without cookies? And eggnog? And an extra helping of cheesy potatoes?
The holidays bring treats we don’t usually get at other times of the year, and it’s OK to enjoy them, said Rachel Edwards, a senior dietetic intern at the University of Akron Nutrition Center. Just keep your indulgence within reason so you can make it through the holidays in the same size pants.
Edwards recommended eating a small, healthful snack and drinking a big glass of water before a party, so you don’t arrive famished and start wolfing down the first goodies in sight. Maybe offer to bring something nutritious and low-cal that you like to eat, so you’re sure there will be a smart option to enjoy.
Of course, you’re probably going to want to try some of the sinful stuff, too, but choose only what you really want, she said. If you scope out all the offerings on the buffet before you start loading your plate, you’re more likely to be selective. And eat mindfully, so you savor your food instead of just swallowing it.
It also helps to position yourself wisely at a gathering. Edwards said. Sit or stand more than arm’s length away from treats, so you’re less apt to keep snacking. If you can, stick close to someone who’s also trying to eat healthfully so you can inspire each other and maybe split that gooey dessert.
Go easy on sugary and alcoholic drinks, which are full of calories but have little or no nutritional value, she said. And remember that the reason for a holiday gathering is to socialize, not stuff yourself silly. If you focus on the fun, the food assumes less importance.
Spreading bad germs
This isn’t just the holiday season. It’s also cold and flu season.
So give yourself and your loved ones an early Christmas present by getting the recommended vaccinations and brushing up on good hand-washing habits, said Dr. Thomas File, who chairs the Division of Infectious Disease at Summa Health System. They’ll help you stay healthy and keep you from spreading illness to others.
A flu shot isn’t foolproof, but it greatly reduces your chances of contracting influenza, File said. Even if you do get the flu, he said, the inoculation will make your case less severe.
File said it’s also a good idea to get a pneumococcal vaccination, if you haven’t already. It helps prevent against a number of infections, including the most common type of bacterial pneumonia. Pneumococcal pneumonia can be a complication of influenza, he said, so the vaccine in combination with a flu shot is a good one-two punch against serious illness.
It’s also important to wash your hands frequently, using plain soap and water and rubbing your hands together for at least 20 seconds. Antibacterial soap isn’t necessary, File said, but liquid soap is best because soap bars can harbor bacteria.
If you can’t wash your hands, use an alcohol-based hand sanitizer, he said.
Cooking with care
Food-borne illnesses are also a risk this type of year, often from food that’s prepared improperly or left out too long.
Take care not to cross-contaminate raw meat with other foods, and wash foods properly before preparing or serving them, File said. Of course, wash your hands before you handle food.
After a meal, get those leftovers into the refrigerator or freezer promptly. Perishable food shouldn’t be left sitting out for more than two hours, File said.
Mental stress
Physical health isn’t the only thing that needs safeguarding during the holidays. Mental health can also take a hit when we’re off our routines and missing out on the sleep, relaxation and exercise that normally keep stress in check, said Phil Scozzaro, a psychologist at Portage Path Behavioral Health.
One of the biggest causes of stress is overblown expectations, so try to keep them realistic, Scozzaro said. Just because it’s the holidays doesn’t mean we’re going to magically have a wonderful time and get along with everyone, he said.
Instead of expecting a perfect holiday, be mindful to enjoy the moment you’re in and appreciate the people around you, he said.
But what about the one or two who just get on your last nerve?
Realize that long-term grudges and issues aren’t going to get resolved in a couple of hours, and try to set them aside and be cordial for now — especially for the sake of children and others who have to witness your interactions, Scozzaro said. You can deal with your differences or seek counseling later, in a more appropriate time and setting.
If tensions start to mount, defuse the situation with a distraction such as a game or activity, he said. Or just put some space between you and the other person. Ask the host if he needs some help. Volunteer to run out for ice.
Scozzaro said focusing on gratitude can help keep your emotions on the right track, even if you’re grateful just for the gift of life. Volunteering or giving of yourself can help, because it makes you realize all you have to be thankful for.
That’s the best gift of all.
Mary Beth Breckenridge can be reached at 330-996-3756 or mbrecken@thebeaconjournal.com. You can also become a fan on Facebook at www.facebook.com/MBBreckABJ, follow her on Twitter @MBBreckABJ and read her blog at www.ohio.com/blogs/mary-beth.