Five Ways to Have Healthier Holidays - Sanoviv Medical Institute

The holiday season is upon us again, and if you’re looking for healthier holidays, here are some excellent tips.

1. Include Vegetable-based Recipes for Parties and Meals

During the holidays, consuming many nutrient-dense vegetables can lead you to healthier holidays.

• Make crostini using gluten-free (or regular) French bread, goat feta cheese, and pomegranate or cranberry sauce.
• Use holiday colors, such as red and green bell pepper slices, with hummus for a healthy appetizer.
• Jicama is a sweet and crunchy root vegetable that can make a perfect base (instead of a cracker) for holiday dips or appetizers.
• Radishes, especially the beautiful watermelon radish, make an excellent substitution for bread to make mini sandwiches.
• Search for vegetable-based side dishes and have many choices available for holiday meals. Here are some suggested search terms: ‘holiday vegetable side dishes’ or ‘creative Christmas veggie appetizers.’ Look for images and recipes.

2. Reduce or Eliminate Alcohol for Healthier Holidays

The headlines have told us that moderate drinking is healthy for your heart, brain, and longevity. However, the message has changed. The World Health Organization declared in 2023 that no amount of alcohol is safe. Recent studies now reveal the dangers of drinking, especially as we age.

Alcohol is recognized as a carcinogen that’s been linked to cancers of the breast, mouth, throat, esophagus, liver, and colon. Also, recent research suggests that women who have more than one drink daily are more likely to develop heart disease than those who drink less. Another study in Europe found that having 1.2 drinks daily, which is considered “moderate,” is linked to an increased risk of heart arrhythmia, leading to stroke or heart failure.

There has recently been a cultural shift as a result of the “sober curious” or “gray area drinking” movement. This is described as people examining their alcohol intake and the benefits of eliminating it or cutting back. This movement includes monthly challenges such as “Dry January” and “Sober October.” Here are some health improvements that may occur as a result of a one-month elimination:

• Better glucose control
• Lower blood pressure
• Weight loss
• Better mood and energy
• Reduced menopausal symptoms (night sweats, insomnia)
• Improved physical appearance
• Better hydration

This holiday season, take steps to reduce alcohol consumption. Consider non-alcoholic beer or wine instead. Make creative mocktails or club soda spritzers using a splash of fresh juice.

3. Consider Taking Regular Baths

Consider taking regular baths, an under-appreciated stress solution. Bathing has been practiced for centuries using both hot and cold water. Baths have beneficial effects on the body:

• promotes better sleep
• warm water opens pores and flushes toxins
• creates an environment for meditation, contemplation, or prayer
• makes blood flow easier and oxygenates it, allowing for deeper breathing, especially when inhaling steam
• cleanses the skin, hair, and eyes
• relaxes muscles and may help reduce pain
• calms the nervous system, reducing stress and anxiety

In winter, take a bath twice weekly (try this for December). Use warm (not hot) water and limit bath time to no more than 15 minutes; longer can dry out your skin. Taking a bath is the ultimate in self-care and can be the perfect solution to the hustle and bustle of the holidays.

4. Track Steps During December for Healthier Holidays

Consider tracking steps during the month if you have trouble maintaining regular workouts. Instead of focusing on a certain number of steps daily, set a goal for the month of 250,000 – 310,000 steps. This is an average of 8,000-10,000 per day. Think of how exciting it will be to check your steps on December 31^st and see that large number! This will help keep you in shape when your typical workouts may be irregular. Invite family members to do this challenge. Here are a few ways to increase your daily steps:

• Mall walking. Take the stairs whenever possible, park further from the main entrance, and take the long way to the parking garage.
• Dancing. Put on some fun holiday music and dance. This is a fun, stress-relieving way to add steps.
• Gift wrapping. Instead of sitting to do the gift wrapping, stand at a table and walk two laps around it after each gift you wrap.
• Walking meetings. If you have a safe space indoors or outdoors at work, suggest walking meetings. Take meeting notes with a voice recorder.
• Walk around your neighborhood and wish your neighbors a happy holiday. Bring some healthy cookies or leave tiny notecards with a holiday greeting in a festive bag tied to the front door. This helps spread holiday cheer.

5. Create Food Art

Go online and do an image search for “holiday food art.” Consider making some creative, healthy treats for a party or gathering. Food art makes everyone happy and is usually a fun discussion topic. Making holiday food creations enhances the festive atmosphere, making meals more exciting and memorable. Here are some other benefits:

• it encourages creativity and expression, making a fun way to experiment with ingredients, textures, and colors
• beautifully arranged dishes are more appealing, increasing the likelihood of trying new foods
• it improves food presentation and elevates the dining experience by emphasizing aesthetics
• collaborating on food art projects promotes teamwork and can strengthen family connections
• it’s an excellent activity for involving kids in cooking and holiday traditions

Sanoviv wishes you a magical and peaceful holiday season.