As joy-filled and spirit-lifting as the holidays are made out to be, they can be a very troubling time for many. Lost loved ones are missed, family drama arises, expectations are let down, and we run ourselves dry trying to buy other people's love with material gifts.
According to the American Psychological Association, 38% of people surveyed said their stress increased during the holiday season, which can lead to physical illness, depression, anxiety, and substance misuse. The reasons given: lack of time, financial pressure, gift-giving, and family gatherings.
The National Alliance on Mental illness noted that 64% of individuals living with a mental illness felt that their conditions worsened around the holidays.
With that being said, now is not the time to try any fancy new diets, routines, or workout programs. Focus on your priorities, simplify your routine and stick to the basics this holiday season. #KeepItSimple
Your Priorities
Just like that, we're about to enter a brand new year...
What do you still need to get done before 2022 is over?
What's on your holiday to-do list?
What are some challenges you might face this season?
How will you overcome them?
How are you going to enjoy yourself?
Give yourself the grace to let go of some of your strict diet and lifestyle rules. Consistency is the key to success, not perfectionism. It's okay to give yourself some days off to enjoy Christmas traditions and family time.
Slow down and make time for peace
Find space for laughter and fun
Protect your boundaries and say no to draining activities/people
Cherish what's left of this year
Appreciate what you have accomplished in 2022
Start preparing your mind and body for 2023
Simplify your routine
Wake up early
Rushing around first thing in the morning increases cortisol levels which can disrupt hunger and satiety hormones. You will function your best with a good night's rest and starting the day early.
Enjoy your morning
Example:
Make your bed!
Put the phone down
Sip your favorite cup of coffee
10 minutes of spiritual reflection
10 minutes of personal reading
10 minutes of goal planning/day mapping
Rest in the evening
Reward your long days with activities that bring you joy and rest. What helps you wind down?
The Basics
Get 6-9 hours of sleep a day
Especially between 10 pm - 2 am, this is prime time for your hormones to re-balance. Less than 6 hours of sleep is shown to increase hunger hormones throughout the day.
Drink 17oz of salt water as soon as you wake up
Give yourself an inner bath by flushing out all the expired cells and toxins your body filtered out while you were sleeping. This can help reduce brain fog during the day.
Move your body for 30 minutes every day
Walk, hike, stretch, whatever it is that makes you move!
Follow the 80/20 rule
80% whole foods (vegetables, fruits, grains, seeds, nuts, legumes, and HIGH-QUALITY meats/fish) and healthy lifestyle practices, 20% food/lifestyle indulgence.
Progress > perfection. Balance > neuroticism.
Limit social media and screen times
Prioritize protein
Curbs hunger and fuels cell production.
Get sun exposure when you can
I know sunlight is scarce this time of year, but when that sun's out, sit by the window or stand outside for a little bit! Vitamin D is vital for immunity, mood, and sleep.
Be involved in your community
Volunteer at a soup kitchen, donate to a non-profit, go to church!!
Strengthen your relationships
Prioritize time with family and friends, overcome unmet expectations, be the bigger person.
Blood Sugar Balancing Tips
Struggle with the holiday binge?
Holiday meals are unavoidable but your choices are in your control. Be mindful of your emotional connection to foods and avoid restricting 'bad' foods, instead eat them in moderation.
Before a large delicious meal:
Eat breakfast! Protein + Fiber + Fat
1 Tbsp of Apple Cider Vinegar with warm water before the meal
Eat in order- vegetables FIRST
Prioritize protein on your plate
Enjoy desert + be present
Go for a brisk walk after, even better with loved ones!
Now, excuse me while I try to take my own advice !!!
Merry Christmas and Happy New Year,
The Organic Nurse RN :)
Kommentarer