During the busy holiday season, it is important to protect your overall health by making sure your body gets the support it needs to function at its best. From getting more sleep and regular exercise to following a nutritiousÂ diet and taking dietaryÂ supplements, here are some ways to enjoyÂ healthy holidays!
On your journey to a healthier you, remember to treat your body well and take time for yourself amidst the hustle and bustle of the holiday season.
Good Nutrition is Key
According to ChooseMyPlate.gov, an online nutrition resource by the United States Department of Agriculture (USDA), everything you eat and drink matters. Thatâ€™s why it is vital to choose the right foods and beverages and make small positive changes in your diet to support your health now and in the future.
â€œThink of each change as a â€˜winâ€™ as you build positive habits and find solutions that reflect your healthy eating style. Find little victories that work for you.â€ (Source)
Start by making these small changes in your diet:
- Make half of your plate whole fruits and fresh vegetables. Choose organic seasonal options, and vary your choices by color to get a full spectrum of nutrition.
- Make half of your grains whole grains, such as high-fiber oatmeal or whole-wheat flour.
- Move to low-fat and fat-free dairy.
- Vary your protein routine. Include beans or peas, unsalted nuts and seeds, soy, eggs, seafood, lean meats, and poultry.
- Read the Nutrition Facts labels to find products with less saturated fat, sodium and sugars.
In addition, the USDAâ€™s SuperTracker online tool offers tips and support to help you and your family make healthier choices. Get your personalized nutrition and physical activity plan, track your foods and score your physical activities to see how they stack up. Start by creating a profile here.
Supplement Your Healthy Holidays
Not only is it crucial to get proper nutrition through a well-balanced diet, but taking nutritional supplements to provide extra support may also help make a difference to your health!
Protect your immune system. A healthy body requires a strong immune system to maintain wellness during seasonal health challenges and to help fight off microorganisms and oxidative stress that may damage cells and strain the bodyâ€™s ability to function optimally. Try taking nutritional supplements to support a healthy, balanced immune response. In addition, try stress support products, such as Lauricidin from Med-Chem Laboratories, a natural monolaurin supplement derived from lauric acid, which is considered to be a healthy saturated fat.
Get enough essential fatty acids. There are many potential benefits to taking fish oil supplements, especially if youâ€™re not getting enough from your diet. Since the body does not produce essential fatty acids on its own, fish oils provide omega-3s and other EFAs, delivering EPA and DHA, which can help support the endocrine, immune and cardiovascular systems. Try Ultimate Omega Concentrated EPA & DHA from Nordic Naturals, for a highly concentrated source of natural fatty acids from purified deep sea fish oil.
Take a multivitamin. There are many ways to nourish your body with the right nutrients. Taking a quality multivitamin provides essential vitamins and minerals that may help fill any nutritional gaps in your diet. We recommend Vita Min Herb Multi for Women and Vita Min Herb Multi for Men from Pure Synergy. These all-in-one, certified organic, whole-food multivitamins formulated for men and women support energy production, the heart, brain, digestive and immune systems. The daily supplements include more than 25 vitamins, minerals, fruits, vegetables and herbal extracts containing amino acids, proteins, antioxidants and phytonutrients to provide the nutrients essential to optimal health and wellness.
Regulate your digestive system. A healthy digestive tract has been known to support overall wellness. By taking a daily probiotic supplement, youâ€™re providing your intestines with the â€œgood bacteriaâ€ needed to balance your microflora, aid in digestive processes, and help rid your body of toxins. For example, Prescript-Assist Broad Spectrum Probiotic Prebiotic from LL Magnetic Clay combines 29 probiotic microorganisms with a prebiotic (which feeds those â€œgood bacteriaâ€) to support a healthy gastrointestinal (GI) tract and support normal absorption and assimilation of nutrients in the gut.
Get Enough Sleep
According to a new study by the Centers for Disease Control and Prevention (CDC), one in three American adults are not getting enough sleep on a regular basis.
The American Academy of Sleep Medicine and the Sleep Research Society recommends at least 7 hours of sleep each night for adults aged 18â€“60 years, and up to 9 or 10 hours for children. Lack of sleep may contribute to obesity, mental distress, heart issues and other negative health effects.
â€œAs a nation we are not getting enough sleep,â€ says Wayne Giles, M.D., director of CDCâ€™s Division of Population Health. â€œLifestyle changes such as going to bed at the same time each night; rising at the same time each morning; and turning off or removing televisions, computers, mobile devices from the bedroom, can help people get the healthy sleep they need.â€
Here are some reasons the holiday season may be making it harder for you to sleep, as well as some tips to promote a healthy sleep cycle.
Move Your Body
According to the President’s Council on Fitness, Sports & Nutrition, â€œby incorporating physical activity into your daily lifeâ€”30 minutes for adults and 60 minutes for childrenâ€”as well as healthy eating, you will experience positive health benefits and be on the path for a better future.â€
This is especially important during times of stress, such as the holidays. Find ways to get active every day. Not only will you burn calories and support weight management, but youâ€™ll feel more energetic as well. From walking the dog to signing up to run a holiday-themed 5k marathon, it’s never too late to jumpstart a healthy lifestyle.
Here are some family-friendly holiday fitness tips to incorporate into your schedule this holiday season.
How will you discover a healthier you this holiday season? Share your story in the comments below!