- Some habits that we adapt during the holidays might not even be that good
- The holiday season is seen as the most wonderful time of the year, but for many, it’s also the most stressful
- Myth: Stress is Unavoidable During the Holidays
- Myth: Skipping Meals Saves Calories
- Myth: Watching Sodium Intake Isn’t Necessary
- Myth: Skipping Exercise During the Holidays is No Big Deal
- Myth: Extra Alcohol is Fine During the Holidays
- Myth: You Can Catch Up on Sleep After the Holidays
Some habits that we adapt during the holidays might not even be that good
During the holiday season, many believe in the wife's tales and stories from grandmas. Those come in various tips and habits that people use every year. Like drinking more water when you overeat or going for a walk in between meals or even not eating until the Christmas dinner.
Maintaining a healthy lifestyle during the holidays is possible, and you do not need to believe any tips from older relatives. Of course, it is easy to overeat or overdrink, and these things break havoc on your health, but your determination is key.
Parties, long hours out, dinners, brunches, and lunches can be packed with fun, but all the outings also cause stress, especially if you try to maintain a healthy lifestyle while enjoying the festivities. This is a special time of the year, but it is also chaotic and stressful.
Our choices are not so good, and we spend less time on physical activity during such times. A 2023 survey from the American Heart Association revealed that the holidays are more stressful than even doing taxes. That takes a toll on your mental and physical health. On top of that, over 75% of the people surveyed admitted they tend to ignore their health during this busy time[1].
The holiday season is seen as the most wonderful time of the year, but for many, it’s also the most stressful
Dr. Laxmi Mehta, a cardiologist from The Ohio State University Wexner Medical Center, explains why this happens: "It’s tough to stay heart-healthy during the holidays because we’re surrounded by high-calorie, salty, and fatty foods. Social gatherings also mean more alcohol, and when you add travel and disrupted routines, regular exercise often falls by the wayside."
The holidays also bring pressure to attend social events, buy gifts, and meet everyone’s expectations. With so much going on, taking care of your health often gets pushed to the bottom of the list. But it doesn’t have to be this way. You can take care of your mental and physical health. Researchers and experts analyzed these habits to develop the best tips and debunk some old myths[2].
Myth: Stress is Unavoidable During the Holidays
While the holidays often feel rushed and overwhelming, relaxing and recharging is possible.
Start by prioritizing sleep—aim for 7 to 9 hours a night to help your body recover from busy days. Then, make time for activities that bring you peace, like walking, reading, or watching your favorite holiday movie. Relaxing techniques like deep breathing, yoga, or meditation can also work wonders for your mental well-being.
Don’t forget to set boundaries! You don’t have to say “yes” to every invitation or task. Focus on what you can realistically manage without feeling overwhelmed.
Myth: Skipping Meals Saves Calories
It might seem like a good idea to skip a meal to "save calories" for a big holiday feast, but this approach often backfires.
Some studies suggest that skipping meals might temporarily lower blood sugar or bad cholesterol, but others show it can leave you feeling ravenous, leading to overeating later. Research has linked meal skipping to higher risks of overeating and even increased mortality rates.
The best approach? Stick to a balanced, heart-healthy diet. Enjoy meals and snacks at regular intervals to maintain your energy and prevent overindulging. Fad diets and extreme eating habits are rarely sustainable, so focus on creating habits you can maintain in the long term[3].
Myth: Watching Sodium Intake Isn’t Necessary
During the holidays, it’s easy to overindulge in foods loaded with salt, but too much sodium can have serious consequences. You do not need to stress about that during the holidays, but remember that these foods are not good for you.
High sodium intake is linked to high blood pressure, heart failure, and even heart attacks. It can also cause fluid retention, increase blood pressure, and stress your heart and other organs.
Try swapping processed foods for fresh fruits and vegetables to reduce sodium intake. Read food labels to spot hidden sodium, and put the salt shaker aside.
Myth: Skipping Exercise During the Holidays is No Big Deal
With busy schedules and endless celebrations, finding time to exercise can feel impossible. Nearly half of people admit they take a break from working out during the holidays, and many report feeling too tired or stretched for time.
It is fine to prioritize spending time with loved ones. However, staying active is crucial—not just for burning off those extra holiday treats but also for reducing stress and improving your mood. As Dr. Mehta explains, "Exercise can take your mind off food, help manage excess calories, and relieve holiday stress."
You don’t need a rigid workout schedule to stay active. Be flexible! If a party disrupts your gym plans, consider alternatives like walking to the event or suggesting an active gathering, such as a group hike or bike ride. Even short bursts of movement, like dancing at a holiday party or taking a brisk evening walk, can make a difference.
While exercise is great for your heart, it can’t fully counterbalance unhealthy eating. So, aim for both movement and mindful choices.
Myth: Extra Alcohol is Fine During the Holidays
Alcohol sales spike in December, with many celebrations featuring many festive drinks. While enjoying a drink or two may feel like part of the holiday spirit, it’s essential to understand the risks. Extra alcohol drinks can be avoided.
Alcohol is high in calories, sugar, and salt, and the World Health Organization warns that there’s no completely safe level of consumption. Dr. Hermann notes that while moderate amounts might have some cardiovascular benefits, excessive drinking is linked to heart disease, high blood pressure, and obesity.
To strike a balance, limit yourself to one drink at parties, then switch to sparkling water or a non-alcoholic option. You’ll still enjoy the festivities without overloading your system.
Myth: You Can Catch Up on Sleep After the Holidays
Sleep often gets overlooked during the holidays, but it’s one of the most vital parts of staying healthy. Sleep allows your body to reset and repair itself, and skipping it can lead to serious health problems over time, including heart disease, stroke, and weight gain.
"Not getting enough sleep raises stress levels, impairs decision-making, and makes it harder to stick to healthy habits,: says Dr. Mehta. Long-term sleep deprivation can lead to high blood pressure, diabetes, and other risks for heart disease.
The key is prioritizing consistent, quality sleep—even during the busy holiday season. Try to stick to a regular sleep schedule, even on weekends and holidays.
Plenty of situations can be avoided during the Holidays with the right mindset and attitude. You can create boundaries for those unpleasant family members, so create some foods or drinks that are not good for you. Social gatherings and celebrations can be stressful enough on their own, so try to keep yourself healthy and at your best during the festive time of the year too.
