Heart Health: Volume 9 – Holidays
This time we will be discussing the Holiday trifecta of food, drinks, and stress.
The Holidays are meant for us to be together with family and eat some delicious food. Sometimes (most of the time), that involves days of laying around, having a few drinks, eating more than we should, and spending time with family and friends.
Some things to consider: Are you on a salt or water restricted diet? For some, one day of indulgence, such as eating foods high in salt (ham) or drinking too much, could make your blood pressure rise and increase swelling and other problems. For others, one day probably won’t impact your overall health, but repetitively indulging in rich food and drinks can lead to the formation of bad habits.
Can I make some healthy swaps for my meals? This could mean making turkey instead of ham, using low sodium seasoning options in your side dishes, and including more fruit desserts instead of baked goods. Replacing butter with margarine or cooking oil and using low or no-fat dairy options are ways to help limit our fat and sodium intake as well.
When are my get togethers? Late night get togethers leave us feeling stuffed and sedentary. This doesn’t allow much time afterwards for exercise to help our metabolism process excess calories we may have indulged in.
How many parties/get togethers am I going to have? If you have multiple in a day, or multiple weekends filled with get togethers, try and eat smaller portions or make good decisions at at least one of the meals. If you are having a large Christmas meal, be sure to put the food away afterwards (this is good for preventing food bourne illness too) so snacking is minimized. Also, be sure to eat a full, healthy breakfast so you aren’t ravenous by the time lunch or supper roll around.
For some, the overindulgence we experience around the holidays is heightened by stress felt around the season. Yes, the holiday can be stressful for some, whether it be due to tight finances, busy schedules, or hosting your in-laws. We may cope with stress by eating or having too many alcoholic beverages. Make sure this holiday season, you cope with stress in a healthy way. Be sure to do things this holiday season that make you happy - listen to Christmas music, and spend time with family and friends, and try to get outside as much as possible. The best gift you can give yourself is the gift of health, mind, body, and spirit.
If you or your family is facing financial hardship this winter, reach out to your county’s Social Services, or find a food pantry in your area.
