7 Tips For A Healthy Holiday Season

By : Jessica Starnes, Coastal Rebel Wellness

The holidays are magical but also come with a lot of stress. Task lists are long but factoring in some healthy habits and self-care can help ease the load and keep you enjoying the holidays vs becoming a frazzled and burned out mess.

1. First things first, don't skip meals. With all the feasts and treats it can seem like you should "save up" calories or macros for the big meals.

Please don't fall into this trap.

Starving yourself in order to gorge later is a recipe for blood sugar dysregulation and digestive distress. Our bodies like routine and we do best (especially women) with regular fuel throughout each day.

Eating a solid breakfast and possibly a snack before a big holiday lunch will keep your mood in check and ward off over-eating because you're so super hungry. Get that breakfast and lunch in before a holiday dinner too!

Realizing this time is about celebrating with food and allowing treats without shame or guilt is going to go a long way in keeping you less stressed and enjoying the season than if you guilted yourself about how much you ate and assigned morality to food as if it could be "good" or "bad". Or worse, if you think YOU are good or bad based on what you ate.

Be intentional, conscious, and mindful of your indulgences and enjoy your food and experiences.

A few days spread throughout the holiday season of eating special treats or indulging a bit more than you normally would is NOT going to cause excessive weight gain nor is it going to undo your progress. Stressing about it is going to do MUCH more harm to your nutrient levels, hormones, and nervous system than mindfully enjoying the holiday foods.

2. If you are eating more sweets and rich foods, support your digestion with bitters either in tincture form or having a side of arugula or other bitter greens before your heavy meal. I'm not normally a fan of digestive enzymes or hydrochloric acid supplements but if your digestion is already compromised, these can be helpful with heavy protein and fat meals.

Remember to eat regularly and not rush or eat on the go. Chewing food and slowing down supports the digestive process from brain to tummy.

3. Go easy on the alcohol. Keep in mind alcohol is depleting so you may want to up your B vitamins, minerals, and liver support. Fruit juice (fructose) helps support the liver with mixed drinks so choose those over beer (very estrogenic) and wine when possible. Digestive bitters support the liver as well.

4. Rest. Schedule downtime in if you don't think you'll get it otherwise and don't cancel! It is important to give your mind + body a break. 15 minutes to yourself to just be, breathe, lay down, nap, pamper yourself, read some fiction, do some art - whatever soothes your soul. It matters during this time too.

Try to keep to your sleep schedule. You're gonna need more sleep when your stressors are increased.

5. Walk. If you want to keep on top of your workout regimen or training, please do. If you want to take a break, do that too, but just remember to move. Walking is a great way to keep moving and reduce stress. It's also great for blood sugar regulation especially after a heavy meal.

If you can get fully immersed in nature for a hike, even better. This can really help you reset from all the activities, travel, and socializing.

6. Hydrate. No, I don't mean loads of plain water. Herbal teas, mineral drops or a pinch of sea salt added to water, fruit juices, milk, coconut water are all very hydrating because of the mineral content (specifically potassium and magnesium). Mineral intake is crucial for hydration and metabolic health. Don't skimp on this! Your mood and energy will thank you.

7. Keep your therapy appointment! Your mental health is just as important during this time as any other time. This can help keep you grounded and able to navigate the season with balance. If you're not in therapy, tap into your mental health toolbox to find ways to calm your thoughts, regulate your nervous system, and soothe your soul.

I hope these healthy foundations will help you enjoy this holiday season to its fullest!