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NAVIGATE THE HOLIDAYS WITHOUT SABOTAGING YOUR HEALTH: A Lifestyle Medicine Physician's Guide

Updated: Nov 22, 2023


As the holiday season approaches, many of us eagerly anticipate festive gatherings, delicious meals, and sweet treats. While it's a time for joy and celebration, it can also be challenging to maintain healthy habits amid the temptations that come with the season. As a lifestyle medicine physician, I'm here to offer you some practical tips to help you navigate the holidays while prioritizing your health and well-being.


  1. Limit Sugar-Sweetened Beverages:

One of the simplest yet most impactful changes you can make during the holidays is to be mindful of your beverage choices. Opt for water, herbal teas, or sparkling water instead of sugary sodas and high-calorie holiday drinks. Not only will this help you stay hydrated, but it will also reduce your overall sugar intake, which is crucial for maintaining optimal health.


2. Monitor Portions and Prioritize Veggies and Fruits:

The holiday season often brings indulgent feasts, and it's easy to lose track of portion sizes. As you enjoy your meals, be mindful of the quantity on your plate. Fill up on nutrient-dense foods like vegetables and fruits before reaching for heavier, calorie-dense options. This not only helps control your calorie intake but also ensures you get essential vitamins and minerals vital for your well-being.


3. Avoid Going for Seconds:

While it's tempting to go back for seconds, especially when faced with a table full of delicious holiday dishes, try to resist the urge. Savoring your first serving mindfully allows your body to register satisfaction, reducing the likelihood of overeating. If you're still hungry, reach for extra servings of vegetables or lean proteins rather than high-calorie, low-nutrient options.


4. Maintain Physical Activity:

Amidst the holiday hustle and bustle, don't forget to prioritize physical activity. Regular exercise is a cornerstone of a healthy lifestyle and can help offset the extra calories consumed during festive gatherings. Consider incorporating family walks, group workouts, or fun outdoor activities into your holiday plans. Aim for at least 150 minutes of moderate-intensity exercise per week, even if it means breaking it up into shorter sessions.


5. Limit Sugary Treats to Special Occasions:

Sweet treats are synonymous with the holidays, but indulging in moderation is key. Rather than allowing yourself free rein over the dessert table, reserve sweet treats for special occasions. Choose your favorites mindfully and savor each bite. This approach not only helps control your sugar intake but also enhances your appreciation for the flavors and textures of holiday treats.


Conclusion:

The holiday season should be a time of joy, connection, and celebration. By incorporating these practical tips into your lifestyle, you can strike a balance between enjoying the festivities and maintaining your health. Remember, small, sustainable changes can have a significant impact on your well-being. Wishing you a happy and healthy holiday season!


Dr Kim



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