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Navigating the Holiday Season: Tips for Staying Healthy and Managing Stress

Navigating the Holiday Season: Tips for Staying Healthy and Managing Stress

By Dr. Jeanna M. Barsamian, PT, DPT, OCS, ATC, CSCS
Clinical Director of Therapy

The holiday season, with its festive cheer and family gatherings, can also bring about a whirlwind of stress and health challenges. From overindulging in holiday treats to dealing with the pressure of gift-giving, it’s easy to feel overwhelmed. However, with a few simple strategies, you can navigate the holiday season while maintaining your health and managing stress effectively.

1. Maintain a Balanced Diet

With an array of tempting holiday treats, it’s easy to stray from a balanced diet. However, maintaining a healthy eating routine is crucial. Try to fill your plate with fruits, vegetables, lean proteins, and whole grains. Allow yourself to enjoy holiday treats, but in moderation.

2. Stay Active

Regular physical activity is a great way to keep your body healthy and manage stress. Whether it’s a brisk walk in the snow, a yoga session, or a dance-off to your favorite holiday tunes, find an activity that you enjoy and make it a part of your daily routine.

3. Get Adequate Sleep

The hustle and bustle of the holiday season can disrupt your sleep schedule. However, adequate sleep is essential for overall health and stress management. Aim for 7-9 hours of sleep per night and establish a regular sleep schedule.

4. Practice Mindfulness

Mindfulness can help you stay grounded amidst the holiday chaos. Whether it’s through meditation, deep breathing exercises, or simply taking a moment to appreciate the holiday decorations, mindfulness can help reduce stress and increase feelings of well-being.

5. Plan Ahead

Last-minute shopping and planning can contribute to holiday stress. Start your holiday preparations early to avoid the rush. Make a list of tasks and spread them out over the weeks leading up to the holidays.

6. Set a Budget

Financial stress can add to the holiday pressure. Set a realistic budget for gifts, food, and other holiday expenses. Remember, the value of a gift is not determined by its price tag but by the thought put into it.

7. Stay Hydrated

Amidst the holiday cheer, don’t forget to drink plenty of water. Staying hydrated can help control your appetite, keep your skin glowing, and even help manage stress levels.

8. Take Time for Yourself

Amidst the holiday festivities, don’t forget to take time for self-care. Whether it’s reading a book, taking a warm bath, or simply enjoying a quiet moment with a cup of tea, taking time for yourself can help recharge your batteries and manage stress.

Remember, the holiday season is a time for joy and celebration. With these tips, you can navigate the holiday season while staying healthy and managing stress effectively. Cheers!

The average American gains 7 pounds every holiday season. Don’t let that be you. For every 10 pounds of weight, it’s an extra 50-60 pounds of force with every step you take. Therefore, weight gain can wreak havoc on your body and joints over the holidays, in addition to increased inflammation from excessive sugar. Don’t skip meals in anticipation of a large holiday meal or family gathering. It is best to stick with eating your 3 regular meals, and take small bites of all your favorite treats, versus overindulging in large quantities because you have starved yourself.

In addition to all the errands, shopping, cooking, decorating and parties, set an alarm each morning to take a 20-minute walk. Research shows that sticking with a morning routine leads to more consistency and less excuses at the end of the day. When out shopping, don’t waste time fighting for a close parking spot, park further away and walk to your destination. Make an appointment with yourself, on your calendar, to perform your exercise routine at least 2 times per week—bands, light weights, body weight exercises and stretches, for a minimum of 30 minutes.  You can even pack your bands in your suitcase if traveling for the holidays. You can pull them out at the airport for that 2-hour layover or flight delay. Walk through the airport instead of using the people mover. Take a walk in the neighborhood after dinner and enjoy the holiday decorations. There are plenty of ways to keep moving throughout the holidays.

Ask for help when you can and perform tasks as a family or with friends. Be cautious of carrying too many items at once up and down the stairs, or up ladders and step stools. More people fall on step stools and stairs over the holidays as they tend to rush and carry too many objects. Better to take that extra trip, than carry too much.

Lastly, keep your physical therapy appointments and if you can’t due to traveling, make sure to set time aside to perform your exercise and movement routines because you are worth it!

Navigating the Holiday Season:

Tips for Staying Healthy and Managing Stress

The holiday season, with its festive cheer and family gatherings, can also bring about a whirlwind of stress and health challenges. From overindulging in holiday treats to dealing with the pressure of gift-giving, it’s easy to feel overwhelmed. However, with a few simple strategies, you can navigate the holiday season while maintaining your health and managing stress effectively.

Our Tips For The Holiday Season

Maintain a Balanced Diet

With an array of tempting holiday treats, it’s easy to stray from a balanced diet. However, maintaining a healthy eating routine is crucial. Try to fill your plate with fruits, vegetables, lean proteins, and whole grains. Allow yourself to enjoy holiday treats, but in moderation.

Stay Active

Regular physical activity is a great way to keep your body healthy and manage stress. Whether it’s a brisk walk in the snow, a yoga session, or a dance-off to your favorite holiday tunes, find an activity that you enjoy and make it a part of your daily routine.

Get Adequate Sleep

The hustle and bustle of the holiday season can disrupt your sleep schedule. However, adequate sleep is essential for overall health and stress management. Aim for 7-9 hours of sleep per night and establish a regular sleep schedule.

Practice Mindfulness

Mindfulness can help you stay grounded amidst the holiday chaos. Whether it’s through meditation, deep breathing exercises, or simply taking a moment to appreciate the holiday decorations, mindfulness can help reduce stress and increase feelings of well-being.

Plan Ahead

Last-minute shopping and planning can contribute to holiday stress. Start your holiday preparations early to avoid the rush. Make a list of tasks and spread them out over the weeks leading up to the holidays.

Set a Budget

Financial stress can add to the holiday pressure. Set a realistic budget for gifts, food, and other holiday expenses. Remember, the value of a gift is not determined by its price tag but by the thought put into it.

Stay Hydrated

Amidst the holiday cheer, don’t forget to drink plenty of water. Staying hydrated can help control your appetite, keep your skin glowing, and even help manage stress levels.

Take Time for Yourself

Amidst the holiday festivities, don’t forget to take time for self-care. Whether it’s reading a book, taking a warm bath, or simply enjoying a quiet moment with a cup of tea, taking time for yourself can help recharge your batteries and manage stress.

Make the Most of Your Health Benefits Before Year’s End

As the year winds down, many insurance plans reset their deductibles on January 1. If you’ve already met your deductible or still have remaining visits, now is a great time to complete any care you’ve been planning. Whether it’s a follow-up session, finishing a therapy program, or addressing something you’ve been putting off, taking action now can help you maximize your benefits before the new plan year begins. 

Recipe of the Month: Cinnamon Rolls

Ingredients:

DOUGH

  • ¾ cup milk
  • 2 ¼ teaspoons active dry yeast
  • ¼ cup granulated sugar
  • 4 tablespoons salted butter, melted and cooled
  • 1 large egg plus 1 large egg yolk, at room temperature
  • 3 cups bread flour, plus more as needed
  • ¾ teaspoon kosher salt
  • Extra-virgin olive oil, for greasing the bowl

FILLING

  • 4 tablespoons salted butter, softened
  • ⅔ cup packed dark brown sugar
  • 1 ½ tablespoons ground cinnamon

CREAM CHEESE FROSTING

  • 4 oz cream cheese, softened
  • ¾ cup powdered sugar
  • 3 tablespoons salted butter, softened
  • ½ teaspoon vanilla extract

Instructions:

  1. Warm milk in a microwave-safe bowl for 45–60 seconds, until 115°F. Pour into a stand mixer bowl fitted with the paddle attachment and sprinkle yeast on top. Add sugar and let sit until foamy, about 5 minutes. Add melted butter, egg, and egg yolk; mix on medium speed until combined, about 30 seconds. Stir in flour and salt with a wooden spoon until a dough begins to form.
  2. Attach the dough hook and knead on medium speed until soft and slightly sticky, 8–10 minutes. Add up to 3 tablespoons more flour if needed. (Alternatively, knead by hand on a floured surface for 8–10 minutes.) Warm a clean dish towel in the dryer during this step. Lightly grease a large bowl with olive oil. Transfer dough to the bowl, cover with plastic wrap and the warm towel, and let rise until doubled, 1–1½ hours. Dough is ready when an indentation from a finger does not spring back immediately.
  3. Dust a surface with flour and roll dough into a 10×14-inch rectangle. Spread softened butter evenly, leaving a ¼-inch margin on one short edge. Mix brown sugar and cinnamon; sprinkle over butter and gently press into it. Roll tightly from the opposite short side, pinch to seal, and place seam-side down. Trim ½ inch off each end. Compact the roll slightly by pressing inward from both ends. Cut into nine 1-inch slices using dental floss or a serrated knife.
  4. Line a 9-inch round or square pan with parchment. Arrange rolls in the pan, cover with plastic wrap and towel, and let rise until doubled and touching, 45–60 minutes. Preheat oven to 350°F. Bake rolls for 20–25 minutes, until golden on the edges but soft in the center. Cool for 10 minutes.
  5. In a mixer with the whisk attachment, beat cream cheese, powdered sugar, butter, and vanilla on low for 30 seconds, then on medium-high until smooth and fluffy, 1–2 minutes. Spread over warm rolls. Cover pan tightly or place rolls in airtight containers. Refrigerate up to 5 days. Reheat individual rolls in the microwave in 15-second intervals until warm.

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