HEALTH AND FITNESS: Give yourself a break

The holidays are often a time of joy, togetherness and indulgence. Family gatherings, festive meals, and busy schedules can disrupt even the most disciplined routines. While some may worry about straying from their healthy eating or exercise plans during the holiday season, it’s important to remember that giving yourself a break can be a vital part of overall well-being.

Stress during the holidays is a common challenge for almost everyone. Elevated stress levels can lead to increased production of cortisol, a hormone that can negatively affect health when chronically elevated. Allowing yourself to relax and enjoy the holiday experience – even if it means skipping a workout or indulging in rich foods – can help mitigate stress and create a more positive outlook.

Healthy eating during the holidays doesn’t have to mean strict dieting or completely avoiding favorite foods. Instead, focus on moderation. Studies suggest that flexible dietary approaches are more effective for long-term weight maintenance compared to restrictive diets, which often lead to feelings of deprivation and eventual overeating. Applying this principle during the holidays means enjoying your favorite treats in reasonable portions while prioritizing nutrient-dense foods when possible. For example, adding a colorful salad to your plate at a holiday dinner or choosing roasted vegetables as a side dish can provide essential vitamins and fiber without detracting from the festive spirit.

Likewise, staying active during the holidays doesn’t have to involve sticking to your usual gym routine. Physical activity can be woven into holiday traditions, like going for a walk after a big meal, engaging in a family game of touch football, or dancing to your favorite holiday tunes. Even small bouts of activity can contribute to better overall health. Research shows that accumulating short, 10-minute sessions of moderate activity can still yield significant cardiovascular and metabolic benefits.

Another critical aspect of taking a holiday break is recognizing the importance of rest. Exercise places stress on the body, and recovery is when the body adapts and grows stronger. Overtraining, or insufficient recovery, can lead to fatigue, decreased performance, and even injury. Scheduled breaks, whether due to holiday travel or simply a desire to relax, can allow your body the time it needs to fully recover

The foundation of a healthy lifestyle is consistency, not perfection. Health behaviors should be viewed over a longer time frame rather than as isolated actions. Missing a workout or enjoying an extra dessert during the holidays does not negate the months of effort you’ve put into maintaining a healthy routine.

In addition to physical rest, mental recovery is equally important. Being overly critical of yourself for not maintaining your usual routine can create unnecessary guilt and stress. Instead, acknowledge that it’s okay to pause, enjoy the moment, and prioritize your relationships and emotional well-being. These aspects of health are just as important as diet and exercise.

While it’s important to allow yourself some leniency, setting realistic goals during the holidays can help you maintain a sense of control without overloading yourself. Focus on small, manageable habits, like drinking plenty of water, limiting sugary beverages, or aiming for 7-8 hours of sleep each night. Celebrate the small wins – like eating an extra serving of vegetables or finding 15 minutes for a brisk walk – and don’t dwell on perceived setbacks. This mindset helps build resilience and fosters a positive relationship with health-related behaviors.

Ultimately, the holidays are just a few weeks out of the year. What truly matters is your overall pattern of choices throughout the year, not the occasional deviations. Allow yourself the grace to savor the season and focus on the joy it brings.