The holiday season is a time of joy, gatherings (some years more than others…), celebration, and moments with our loved ones. However, it is also a period during which our healthy habits tend to "fall by the wayside," slip, or even disappear. Very often, we lose our routine landmarks, travel from one end of the province to the other, or attend event after event. It is for these reasons that I have put together a little survival guide to stay healthy during these festivities.
Rule #1: Don't panic: breathe!
Whether it's the race for gifts, the marathon of travel preparations, culinary preparations, or the mountain of things to do at work before leaving for vacation, all reasons seem good to be stressed during the holiday season.
Here are some signs to watch for that indicate you might need to take a few minutes to breathe:
- Clenching at the teeth or jaw level;
- Accelerated breathing or high heart rate during a sedentary moment (sitting, lying down);
- Feeling like you don't know where to turn (or being a "headless chicken");
- Feeling of alarm or panic for a trivial reason.
In these cases, it is better to stop what you are doing and practice either: 4-4-8 breathing (inhale for 4 seconds, hold the breath for 4 seconds, and exhale for 8 seconds) or heart coherence for 1 to 2 minutes. If you have more time, you could do a Jacobson relaxation or a 5 to 10 minute mindfulness meditation session.
Rule #2: Maintain the base
With a bit of luck, the routine can be maintained during a few days off. Here, I’m not saying to act as if you’re going to work, but rather to stick to the main outlines of a normal day.
Here are some examples:
- Keep a relatively stable wake-up and bedtime. For example, if you go to bed 2-3 hours later, try to get up 1-2 hours later the next day. The principle here is to have at least 7 hours of sleep per night and sufficiently restorative sleep.
- Eat at least 1 to 2 meals at the usual time, especially for children.
- Prepare healthy snacks (raw vegetables, date energy balls, easy-to-carry fruits, fruit purees, etc.).
- Take a minimum number of steps per day (5000 to 6000), and if you have the chance to take longer walks, aim for 7000 to 10,000.
- Carry a water bottle with you to get an idea of how many liters you have drunk in a day.
Rule #3: Have fun 😊 actively
It's time for festivities and letting loose, so why not take advantage of it to have as much fun as possible?
Let your imagination run wild by building a slide, a fort, or snow sculptures. Ask the children around you to introduce you to their favorite active game on a console. Frolic in the snow with an angel-making contest or have a snowball fight (but remember, war is no reason to get hurt... hehe). Do some exercises between each round during a board game. Organize an obstacle course outside or with cushions in the basement (while keeping an eye on everyone's safety!) The possibilities are endless, so let your ideas flow!
Rule #4: Choose non-alcoholic drinks
We all know that the holiday season is also a time when alcohol consumption is at its peak! However, alcohol tends to accelerate our dehydration and has a negative effect on the quality of our sleep. It is therefore important to limit consumption to avoid all its negative effects.
I suggest a few tips to reduce your consumption:
- Drink a glass of water between each consumption. This will keep you hydrated and reduce the chances of a headache the next day.
- Alternate with a drink with a festive flair
- Kombucha ;
- "mocktails" prepared or non-alcoholic cocktails;
- non-alcoholic beers (there is now a wide range, from stout to IPA);
- non-alcoholic spirits (e.g., rum or gin);
- sparkling water with frozen fruits (cranberries, raspberries, blueberries), mint leaves, and a hint of lime or lemon.
Rule #5: Discover new horizons
In everyday life, it is sometimes difficult to explore new sports activities or new places. The holiday season, with its travel and time off, allows us this flexibility.
Here are some of my suggested winter activities to discover:
- Rent a "fat bike" and ride on snowy trails.
- Get started with Nordic walking.
- Go for a skate route in the forest or on a canal.
- Try snowshoes (or "hok" skis) or cross-country skiing.
- Go for a mountain hike with snowshoes.
- Follow a dog sledding course.
If you’re not in the mood to try something new, instead opt to explore the neighborhoods or regions you’re visiting. Go for a long walk in your in-laws’ neighborhood (or in a new place near you), visit your grandparents, or go skiing on a new mountain. Sometimes, a little change of scenery can make all the difference in rekindling your passion for a sport!
In conclusion, make choices that will make returning to normal easier and more enjoyable. There’s no need to feel drunk, tired, and stressed during this period; you have the option to maintain a minimum of good habits while having maximum fun. Take care of yourself and have a wonderful holiday season filled with good things, loved ones, and sprinkled with good habits!
Claudia Labrosse
Certified kinesiologist by the Fédération des kinésiologues du Québec (FKQ)
Link to the CHANGERensemble community
https://www.facebook.com/groups/changerensemble/