Expert tips to help avoid holiday stress and stay healthy

The months of November and December often involve welcoming family, attending festive gatherings and the potential for excessive eating and drinking. When combined with year-end work obligations and other stresses, it can lead to increased anxiety and potential health issues. But this doesn't have to be the case.

According to Dr. Frank Hu, chairman of the nutrition department at Harvard University's T.H. Chan School of Public Health, making healthy choices may lower your risk for illnesses and even prolong your life. Research shows that following a healthy eating pattern, avoiding nicotine exposure, being physically active, getting healthy sleep, maintaining a healthy body weight, and managing your cholesterol, blood sugar and blood pressure levels can help keep you healthy and possibly even extend your life. The American Heart Association calls these factors Life’s Essential 8™ — the eight key measures for improving and maintaining cardiovascular health.

Incremental change for big success

Many people tend to gain a pound or two each year as they approach middle age. According to Hu, once people put on weight, it can be challenging for them to shed those extra pounds and maintain a healthy weight. If left unchecked that can mean a weight gain of 30 to 40 pounds in the long run, contributing to the obesity epidemic, he said.

Taking healthy measures, such as increasing physical activity, following a healthy diet pattern and managing your weight, can lower the risk of health issues including heart disease, cancer and diabetes.

According to Hu, even moderate changes can add up to long-term benefits. "We're not talking about running a marathon or going to the gym every day," he said.

It’s important to move more and sit less. Any activity is better than none. Even light-intensity activity can offset the serious health risks of being sedentary.

The AHA recommends aiming for at least 150 minutes per week of moderate-intensity aerobic activity, preferably spread throughout the week. Examples of moderate-intensity activities you could enjoy include brisk walking, dancing, gardening and biking.

Tips for getting through the season

During the holidays, it's typical to indulge in high-calorie foods and be less active, which Hu calls a “double whammy.” Still, it's essential to keep your weight from increasing significantly. Counting calories can be a tricky task, so Hu suggests a simpler way: stepping on the scale regularly and checking your weight.

Other helpful tips include:

• Incorporating more fruits and vegetables into your holiday meals.
• Using less sugar and adding oatmeal, fruit and nuts when baking cookies and treats.
• Replacing saturated fats in your holiday dishes with more healthy fats. To choose healthier fats, use liquid non-tropical plant oils.
• Staying active. Try taking a brisk walk. If it’s cold outside, try walking the mall and doing some window shopping.
• Not drinking too much alcohol. For men, that means no more than one or two drinks a day. For women, it's just one.

Also, be mindful of the stress from committing to too many social events. Try:

• Not saying “yes” to all that is asked of you.
• Making realistic holiday plans and to-do lists and learning what you can “let go.”
• Setting aside time for a book you’ve been meaning to read or show you’ve wanted to watch.

And take time to replenish your body and mind. Try:

• Sticking to a regular sleep schedule of seven to nine hours per night.
• Closing your eyes for a few minutes at work.
• Scheduling “me” time to relax with a hot bath or cup of tea.

As we enter the festive holiday months remember that maintaining a healthy lifestyle is essential for your physical and mental well-being. By embracing these expert tips, you can ensure that this season of joy and togetherness is also a season of health and well-being.