What Is Lifestyle Medicine and How Can It Improve Your Health?
What Is Lifestyle Medicine and How Can It Improve Your Health? Chronic conditions like diabetes, high blood pressure, obesity, and
The holiday season is often described as the most wonderful time of the year, but it can also be one of the most stressful. Between social gatherings, travel, and endless to-do lists, it’s easy for your wellness goals to take a backseat. The good news is that you can enjoy the festivities without sacrificing your health.
Establishing simple, healthy routines before the season kicks into high gear makes it much easier to stay balanced, energized, and well. Here are ten practical wellness tips to help you feel your best and start the new year strong.
Think of sleep as your body’s nightly reset button. Aiming for a solid 7–9 hours per night is one of the best things you can do for your health. Quality sleep supports your immune system (keeping those holiday colds away), regulates your mood, and helps control your appetite.
To get into a better rhythm, try setting a consistent bedtime and waking up around the same time each day. A simple trick to improve sleep quality is to put away phones, tablets, and computers at least an hour before bed. The blue light can interfere with your body’s natural sleep signals.
Staying active doesn’t require long, complicated workouts. The goal is consistency. Aim for about 150 minutes of moderate intensity activity each week to boost your energy, reduce stress, and support weight maintenance. “Moderate intensity” simply means you can talk but probably couldn’t sing during the activity.
You might be surprised by what counts:
Choose activities you genuinely enjoy. When you schedule your movement like any other important appointment, you’re much more likely to stick with it.
Photo by Annushka Ahuja.
Holiday meals are meant to be enjoyed, and you can savor them without overdoing it. A couple of easy tricks can make a big difference. Try using a smaller plate, which naturally helps control portion sizes. Before you build your plate, fill half of it with vegetables first.
Another great technique is “fiber-first.” Start your meal with non-starchy vegetables like a side salad, leafy greens, or sliced peppers. The fiber helps you feel full faster, slows down digestion, and prevents sharp spikes in blood sugar. It’s a simple way to practice mindful eating.
Before the holiday season gets too busy, focus on structuring your daily meals around whole foods. A balanced plate includes:
Eating a balanced, nutrient-rich meal before you head to a holiday gathering is one of the best strategies for staying healthy during the holidays. You won’t arrive starving, which makes it easier to make thoughtful choices instead of grabbing the first thing you see. For more tips, visit www.myplate.gov.
Festive cocktails and celebratory toasts are a big part of the season, but alcohol can disrupt sleep, add empty calories, and lower your inhibitions around food.
Consider setting a personal limit, like one drink per event. You can also alternate alcoholic beverages with water or a seltzer with lime. Many people find they feel much better by choosing festive, alcohol-free options, especially during busy weeks.
The demands of the holidays can quickly elevate stress. The key is to start practicing stress-reduction techniques now, so they feel like second nature when you really need them.
Simple activities like taking short walks, journaling your thoughts, or practicing deep breathing can have a powerful calming effect. One easy method to try is the 4-7-8 Breathing Technique:
Repeat this cycle four times. It’s a simple, discreet way to reduce anxiety and ease tension, no matter where you are.
Did you know that dehydration can often feel like hunger? It can also make you feel tired and sluggish. Aim to drink about 6–8 cups of water throughout the day. An easy way to stay on track is to carry a reusable water bottle with you. Consistent sips throughout the day are more effective than chugging a large amount at once.
Your urine can be good indicator for your hydration status:
Holiday stress can sometimes trigger cravings or the urge to use substances as a coping mechanism. Choosing to avoid alcohol or other substances can significantly improve your physical and mental health, enhance sleep quality, and lead to better decision-making. If you feel overwhelmed or notice heightened urges, it’s a sign to reach out for support from a healthcare provider, a counselor, or a support group.
One of the most overlooked healthy holiday habits is learning to protect your schedule. A calendar packed with back-to-back commitments is a recipe for burnout and stress eating.
Practice building downtime into your schedule. It’s perfectly okay to say “no” to some invitations so you can say “yes” to rest. Prioritizing downtime is not selfish; it’s essential for your well-being, especially during busy seasons.
Meaningful social connections are a powerful tool for building resilience and improving your mood. Having someone to check in with can also help you stay accountable to your wellness goals.
Sharing your intentions with a friend, partner, or family member provides encouragement and makes it easier to keep your healthy holiday habits on track. You’re not in this alone, and leaning on your support system can make all the difference.
By adopting these small habits now, you can navigate the holiday season with more energy, less stress, and a greater sense of well-being.
This post was written by Dr. Thuy Vo, a board-certified primary care physician specializing in family medicine and primary care at Prince William Family Medicine – Manassas.
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