December 2003
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Five steps to a Healthy Holiday
Is
it hard to remember the last time you looked forward to the holidays instead
of dreading them? Before rushing headlong into the hustle and bustle of
the season, consult our Healthy Holiday Guide for five tips to make the
holidays a more enjoyable time for all.
Boost your family’s energy
Weary students may want to head for the couch on winter break, but not exercising could zap their energy level even more.
"Physical activity makes people feel more energetic, not less," said Cheryl Braselton Anderson, PhD, an assistant professor of pediatrics at Baylor College of Medicine in Houston. "Exercise can be a fun activity centered on the holidays -- like taking family walks to look at decorations. Doing moderate intensity activity is a good goal. Walking after meals is a great way to get in some easy and relaxing exercise."
Reach out
The holidays are a great time to reconnect with family and friends, especially if you are spending them alone. Call friends or family before you start feeling a little lonely. Don’t wait for them to call you. "If there has been some distance or strain in the family’s relationship, now may be a good time to try and repair it," said Kristin Kassaw, MD, associate professor of the Menninger Department of Psychiatry at Baylor College of Medicine and associate director of the BCM Psychiatry Clinic.
Avoid holiday heartburn
Turkey and dressing and heartburn, oh my! Unfortunately this holiday season, many people will receive the gift that keeps on giving -- heartburn and stomach upset.
"The holiday foods we love best, like turkey, gravy and pie, are made up almost completely of fat," said Gulchin Ergun, MD medical director of the Reflux Center at Baylor College of Medicine and The Methodist Hospital in Houston. "The same fat that makes our food taste so good also can give us heartburn."
The simple way to prevent heartburn is to avoid the foods and drinks that trigger it, like high fat foods, foods high in acidity like cranberry sauce and alcoholic drinks. But if you just can't give up your favorite treats, eat in moderation, move around after eating a large meal and take an antacid for some immediate relief.
Give the gift of health
Food is always a popular gift at holiday time, but those gifts don’t have to be unhealthy.
"With a little imagination and a trip to the grocery store, you can give a creative food gift that is not overloaded with high-fat, high-calorie foods," said Joan Carter, instructor of pediatrics and a dietitian at Baylor College of Medicine. "The baskets can be personalized to fit individual tastes to make them special, thoughtful gifts."
For example, for a pasta lover, line an inexpensive colander with a red-checked napkin. Fill with whole-wheat pasta, a jar of marinara sauce, an ounce of dried mushrooms, a wedge of Parmesan cheese, Italian herbs, a nice olive oil and perhaps a bottle of red wine.
Cut back on nervous noshing
While pigging out on pumpkin pie may relieve holiday stress temporarily, the extra weight that results is an unwanted gift that keeps on giving.
"Nervous eating only increases the stress," said Carolyn Cochrane, MD director of the Eating Disorders Program at The Menninger Clinic and assistant professor of psychiatry at Baylor College of Medicine in Houston. "You may feel good consuming those chocolates, but eating them will not make the stress disappear."
Stress and overindulging are the key reasons for the rise in heart attacks
during November and December, Cochrane said. Assessing the source of your
stress before the holidays may help forestall binge eating or eating irresponsibly.
Your stress-inspired "blues" may not be about the holidays.
Exercising and taking breaks from the holiday hustle and bustle can help
control stress.
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