The Challenge of Seasonal Habits: Americans and Holiday Health Setbacks
A recent survey shows that a fall from healthy lifestyle habits is prevalent at this time of year.
The holiday season often prompts deviations from regular health routines. A survey by The Ohio State University Wexner Medical Center highlights the widespread struggle to maintain healthy habits during this festive period.
Two-thirds of those surveyed said they overindulge in food, nearly 45 percent said they take a break from exercise, and more than half report feeling tired and have less time for themselves. Plus, a third admit they drink more alcohol during the holidays.
“The change in a person’s routine, the stress of the holidays, and availability of decadent meals are triggers for people to abandon their healthy routines during the holidays,” Barbara Bawer, M.D., a family medicine physician at Ohio State Wexner Medical Center, told The Epoch Times. She warns that neglecting one health aspect can rapidly impact others.
4 Key Strategies to Adopt for the Holidays
Diet: Navigate the Seasonal Temptations
Holiday festivities are marked by plentiful food, prompting us to stray from our typical—often healthier—eating habits. Dr. Bawer points to “creeping waistlines” from overindulgence by two-thirds of Americans, a trend with potential long-term health impacts.
“The typical American can gain on average 5–10 lbs. over the holiday season. While this isn’t the sole reason for increasing waistlines, it’s certainly a contributing factor. It’s the consistent indulgences throughout the year, coupled with skipped exercise, disrupted sleep patterns, and stress that accumulate,” Dr. Bawer told The Epoch Times.
She advises strategic eating, “Have a high-protein, low-carb meal before evening events to curb overeating.” Dr. Bawer recommends snacking on nuts or fruit and drinking water beforehand to feel full and reduce excessive eating at the meal.
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“Allow yourself some grace and eat a few items you normally would not, but keep portion sizes small,” she says. Mindful eating, particularly when attending numerous events, is critical. She suggests selective indulgence, like enjoying dessert at one gathering but not another, for a balanced approach.
Exercise: Stay Active Amidst Holiday Cheer
Despite the festive atmosphere, the holidays can disrupt exercise routines. The survey reveals that 44 percent of people surveyed pause their exercise, and struggle to resume it after after the holidays.
Experts agree that consistent exercise is important. “Make sure to keep your normal regimen if you already exercise daily. If you typically wake up early to work out, continue doing that even during the holidays. This helps keep your exercise on track and also maintains consistent sleep patterns, which our body needs since it thrives on routines,” shares Dr. Bawer.
To ease back into exercise after the holiday, she recommends physical holiday activities. “Consider doing an activity with friends and family that is active, like a game of flag football, a hike outside to catch up, making snow angels with the little ones, or having a snowball fight. Be creative.”
Alcohol: The Fine Line of Festive Indulgence
Holiday festivities commonly involve drinking more alcohol, as indicated by a third of survey respondents. Awareness of alcohol’s health impacts amidst social and celebratory influences is essential.
“Increase in alcohol in the short term can throw off your sleep because you do not get restful sleep when you consume alcohol, and it can cause disruption from having to get up and urinate more as well,” Dr. Bawer explained.
Alcohol also heightens appetite, causing overeating and diet imbalance, and leads to dehydration, headaches, and electrolyte issues. Excessive drinking may result in hangovers, disrupting sleep and exercise routines.
Long-term risks are substantial, Dr. Bawer cautioned.
“In the long term, higher alcohol use may continue even after the holiday season. This can lead to a range of health issues, including depression, anxiety, memory and attention impairment, high blood pressure, and a higher risk of stroke and heart failure.”
Further, she notes risks of liver cirrhosis, liver cancer, pancreatitis, digestive issues, gastritis, ulcers, and skin conditions like hives, rosacea, or psoriasis.
“It’s okay to say ‘no’ to excessive drinking,” says Dr. Bawer. She recommends moderation for those who choose to drink, suggesting adherence to the guideline of up to two drinks for men and one for women. Additionally, she stresses the importance of not consuming alcohol on an empty stomach and the need to stay hydrated by drinking plenty of water.
Sleep: Preserving Rest Amid Holiday Hustle
The holiday season often disrupts regular sleep patterns, a challenge acknowledged by 55 percent of respondents who reported feeling constantly tired and having less personal time during this period.
Dr. Bawer underscores the importance of maintaining a regular sleep schedule.
“Go to sleep and wake up at your normal times, even when traveling,” she advises. This consistency is key in preserving the body’s natural sleep-wake cycle, which can be easily disrupted during the hectic holiday period. She also advises against the habitual use of sleep aids like melatonin, warning that long-term use may interfere with natural sleep rhythms.
Finding Balance and Setting Boundaries
Dr. Bawer offers advice for balancing health and holiday cheer. She emphasizes the importance of managing holiday stress by being selective with social commitments. Say ‘no’ to some invitations and alternate attendance yearly to avoid the stress and exhaustion of trying to attend every event. This approach, she says, allows for enjoyment without the overwhelming pressure to participate in all festivities.
She also highlights the need to set boundaries to prevent overindulgence during the holidays. Dr. Bawer’s recommendation to decline some festivities may help to avoid repeated indulgence, stress from multiple commitments, financial burdens, and disruptions to regular exercise and sleep routines. This moderation is crucial, especially when late nights, excessive alcohol consumption, and overeating are typical.
These strategies aim to guide individuals through the holiday season with a focus on mindfulness and health. By balancing celebration with self-care, you can have a more enjoyable and healthier start to the new year, mitigating the common pitfalls of the festive season.
