Are the holidays stressing you out? From buying and preparing holiday meals, to hosting get-togethers with loved ones, not to mention purchasing the perfect gifts, the holidays can be a stressful time for anyone.
Thankfully, if you take care of your physical and mental well-being, especially as it pertains to what you’re putting into your body, you can be your best holly jolly self this holiday season and keep stress to a minimum.
Get an adequate amount of sleep
Help your body rest and renew itself by getting a good night’s sleep. In addition to grogginess and irritability, a lack of sleep can impair your body’s ability to fight off illness, which is why it’s recommended that adults 55-64 get seven to nine hours of sleep a night, with adults 65+ needing seven to eight hours.1
Not sleeping as well as you used to? We recommend:
- Sticking to a regular sleep schedule and bedtime routine
- Try to avoid napping in the late afternoon/evening
- Avoid artificial lights from devices like cell phone and tablets half an hour before bed
- Keep your bedroom at a comfortable temperature while you sleep (around 65 degrees)
- Stay away from caffeine late in the day, alcohol in the evening and large meals close to bedtime
Plan out your meals
Stay on track and get the balanced nutrition you need by planning out your meals in advance. In addition to helping you stick to a balanced diet, planning each meal ahead of time will help you avoid grabbing quick, unhealthy options and keep you away from those holiday baked goods.
Having trouble getting the nutrition you need? Fill in nutritional gaps you may have with supplemental nutrition to help you stay merry and bright. With protein for muscle health and vitamins and minerals that provide key nutrients you need each and every day, including vitamins C and D, zinc, selenium and iron, key nutrients for immune support, our BOOST® Nutritional Drinks help provide you with the balanced nutrition you need so you can keep up with your holiday to-do list.
Stay hydrated
Nearly every system in your body depends on water in order to work properly, and staying hydrated has a number of health benefits2, including but not limited to:
- Getting rid of waste
- Keeping your temperature regulated
- Lubricating and cushioning joints
- Protecting sensitive tissues
It is recommended that healthy people drink four to six cups of water (30 to 50 ounces) a day, but certain health conditions or being on specific medications can alter this guideline, so be sure to speak to a healthcare professional if you’re concerned about your water intake.
Set aside time to exercise
To help reduce stress and support your immune system, experts recommend getting 150 to 300 minutes (2.5 to five hours) of moderate-intensity physical activity each week.3 For adults 65 and older, activities that combine balance, cardio and strengthening activities – like dancing, yoga, gardening and recreational sports – can help reduce the risk of falls.3
TIP: Do not exercise three hours before bed as this can negatively impact your sleep schedule.
Focus on “me time”
Stress and anxiety can wear down your immune system, so it’s incredibly important to take the time to focus on your mental health and emotional well-being, especially during the holidays. You can treat yourself to a little “me time” by:
- Focusing on hobbies like reading, crafting or golfing
- Setting aside time for meditation or journaling
- Practicing deep breathing or other relaxation techniques
- Pampering/indulging yourself with a candlelit bubble bath, a much-needed facial or a well-deserved massage
No matter what you do to make it through the holiday season, don’t forget to take the time to listen to your body and mind, and most importantly, take care of yourself. Mental and physical health is the gift that keeps on giving all year long.
References/Resources:
1 https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
2 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
3 https://www.health.harvard.edu/staying-healthy/new-exercise-guidelines-suggest-older-adults-try-a-variety-of-activities
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