Holidays are fun, but beware health risks

For some, the holidays are a time for joy and happiness. But for others, the season can leave people stressed out to the max!

The stress that comes with this season can also put your health at risk. In our efforts to make the most of the season, we tend to run ourselves ragged with all the holiday festivities. This holiday season, give the best gift of all -- Give yourself the gift of health.

It is very easy to get out of a routine and become overwhelmed with extra stress that goes into our "barrel." Mental and emotional stresses of family and finances; and physical stresses of a poor diet with more refined sugar and carbohydrates, decreased exercise, and increased alcohol consumption all get put into your barrel. Combine this with your regular everyday level of stress, and no wonder things get a tad out of hand!

The more stress we encounter, the more our body stays in its "fight or fight" mode -- the one where we’re "on guard" for any problems that might come our way. We release a higher amount of stress hormones, including the hormone cortisol.

One of roles of cortisol is to store and guard fat in the body (so we have stored energy for all those stressful times that keep coming our way). When cortisol is being released, we cannot burn excess fat and we end up storing refined carbohydrates as more fat. These, along with the excess eating and drinking that occurs during the holidays, are reasons it’s very common to gain a few pounds over the season.

Besides extra weight, higher amounts of stress also lead to or show themselves as:

• cardiovascular disease, including strokes, heart attacks, high blood pressure, etc.
• ulcers and gastrointestinal disorders
• depression and anxiety
• diabetes (type 2)
• sexual dysfunction
• cancer and depressed immune function

These illnesses are not presents anyone wants from Santa. Being prepared for the onslaught of festivities, family, and frolicking ahead of time is the best way to keep healthy and sane this month.

A few easy, yet effective habits to make part of your holiday routine include:

• Schedule in exercise, meditation, and down time. Just because every person you know wants to see you in a span of three weeks, doesn’t mean you can’t make time for stress-relieving activities. Why not spend your visiting time with Cousin Kim on a power walk or hike? Take Grandma to a yoga class. Make errands more enjoyable by combining it with visits to family and friends.

• Be mindful of your diet. Not just for the potential extra weight and extra stress, but when we eat outside of our regular routine, our body notices a difference. You will feel the changes through symptoms such as gas, bloating, fatigue, and fogginess. Bring healthy options to potlucks. Don’t go to events hungry, and make sure you get in your fruits and veggies. Be mindful of drinking too many calories. Alcoholic drinks are not only empty calories, but they cause blood sugars to drop, therefore increasing appetite. Remember to drink a glass of water with every alcoholic drink. Journaling your food intake over the holidays is a great way to remind yourself just how far you are outside your 80/20 balance.

• Spend the holidays setting your New Year's goals. Start on your goals early. If your goal is to lose 10 pounds in January, a good start would be not to gain 10 because of holiday treats. Your healthy weight and balance habits are a year-round thing. The year doesn’t need to end with a big sugar and alcohol party.

Do remember it is the season to be grateful. Enjoy what you have, enjoy your company, but also enjoy how far you have already come and the path you are going down.

Make conscious decisions. Choose to enjoy food, but make sure it’s actually all enjoyable and not just being eaten because it’s there. If you implement these health holiday suggestions, who knows, perhaps you’ll have to give yourself a smaller wardrobe next year!