What are Some Wellness Tips for the Holidays?

What are Some Wellness Tips for the Holidays?

It’s dubbed the most wonderful time of the year, but the holiday season can be pure chaos. There is nothing that can derail our weight loss goals more than a holiday that truly lasts an entire month.

While writing this, I tried to come up with a list of general tips to help people navigate this complex season. I realized that every tip I had boiled down to a single principle—prioritize yourself.

It’s almost unspeakable, isn’t it? In a season of giving, how can we put ourselves above everyone else? I am here to tell you that this not only can be done but also MUST be done.

The holiday season oftentimes does nothing but take.

How many parties do you have this week? How many gifts do you have to buy and wrap? How many tasks at work do you need to complete before the end of the year?

How many family events are you cramming into this month so you don’t leave anyone feeling slighted? How many different Elf on the Shelf displays do you need to create? How many ways are you left feeling overwhelmed, disappointed or frankly grief-stricken this holiday season?

There are many reasons to feel completely empty this time of year. We cannot give to others if we have nothing to give.

My advice is this—fill your own cup. Here’s how to do it:

Protect Your Routine

Stick to meal planning, so you’re not left with office party brownies as your easiest option for lunch.

If you’re going to a party, bring a dish you know you can enjoy without guilt. If your plans include dining out, be vocal about choosing a location that fits your needs.

View the menu in advance to decide what you are getting. Skip the leftovers so you aren’t tempted later. It’s OK to waste food.

Don’t skip meals. This will lead to overeating and blood sugar swings.

Keep your bedtime. Lack of sleep affects our cravings, willpower and blood sugar. This may mean asking for the party or dinner to start a little earlier, leaving early or skipping an event.

Schedule time for yourself. Use this however you need to use it; if that means scheduling 20 minutes to go on a walk every day, do this. Stick to it religiously, like it’s a meeting you cannot cancel.

Learn to say no. This is a hard one.

You are one person. You cannot do everything, and that should never be an expectation. You are the only person who will set boundaries for your life, and you MUST learn to be an advocate for yourself when you have reached your limit.

It can be very helpful to create and rehearse a polite way to decline invitations, food offerings, requests for help, extra work tasks, etc., so you are not caught off guard.

Seek Balance, Not Perfection

Ditch the all-or-nothing attitude. If you simply cannot pass up the potato chips at lunch, fine. Don’t let that ruin your day, but go back to your principles at the next meal.

Can’t do a full 30 minutes of exercise? That’s OK too. Do 10 minutes on your break time and be proud that you managed to do something.

Save your splurges. If your work Christmas party is serving up dry cake, don’t eat it. Only break your rules for things you really love.

Give yourself grace. You’re not going to have a perfect month in any aspect of your life and that’s OK. Find small victories and be really proud of those.

Be Vocal About Your Needs

Tell your close friends and family what your goals and struggles are. They can help you navigate so many aspects of the holiday season if they are aware of your needs.

Ask for help. This can mean asking your spouse to help you buy and wrap gifts; asking your family to skip gift giving entirely this year; delegating tasks to friends, family or co-workers; or seeking therapy for sadness, grief or depression. Understand that you cannot do it alone and that there are many outlets to get help.

I wish you nothing but joy, connection and happy memories this holiday season, and look forward to seeing you in the new year!

UofL Health Can Help

If you have any diet or wellness questions, your primary care provider can be a valuable resource. Don’t have a primary care provider? Call the UofL Physicians – Primary Care hotline at 502-588-4343.

If you are interested in bariatric surgery or medical weight loss, UofL Health has multiple locations so you can find one close to you.

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Article by: Elizabeth Bruenderman, M.D.

As a native of Louisville, Elizabeth Bruenderman, M.D., feels incredibly fortunate to practice in her hometown and give back to her community. She looks forward to helping people achieve better health through advanced minimally invasive surgical techniques designed to improve outcomes and minimize pain.

All posts by Elizabeth Bruenderman, M.D.
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