As a primary care physician at HealthyU Clinics, I’ve seen firsthand how the holiday season can be both joyous and stressful. While we cherish time with loved ones and festive traditions, the season often brings increased pressure and anxiety. This year, I am urging everyone I meet to prioritize their mental health alongside their physical well-being.
While Valley residents may not have to contend with snow and ice, the holiday hustle can still take its toll, so I urge all my patients to manage their stress and set realistic expectations. It starts with five key areas — sleep, exercise, focus, nutrition and hydration.
Regular sleep, mealtimes cuts down on holiday chaos
You’re probably busier than ever, but it’s important to keep your routine.
Regular sleep patterns and mealtimes provide a sense of normalcy during the holiday chaos. Set an alarm for when you want to go to bed, with the goal of getting seven to nine hours of sleep each night.
You’ll feel better in the morning and avoid late night shopping binges.
Exercise promotes physical and mental well-being
You’ll also want to stay active. A brisk walk around the block or a hike in our beautiful mountain preserves can boost your mood and reduce stress.
Physical activity is a powerful tool for mental well-being.
When creating your routine, aim for 30 minutes of exercise five days a week to raise your serotonin levels and boost your mood and energy.
Focusing on what you can control saves time, energy
Focus on what you can control. It’s easy to lose sight of what is important so try to not let things out of your control take up all your time and energy.
I recommend my patients practice some form of mindfulness. Whether it’s meditation, deep breathing or yoga, these techniques can help you stay grounded and even a few minutes of quiet reflection can make a significant difference in managing stress.
Eating healthy and controlling portions can be done
Try to pack as many nutrient dense foods into your day as possible like fruits, vegetables, and lean protein.
Eating healthy during the holidays can be challenging, but it’s not impossible.
Practice portion control using small plates and bring healthy dishes to family gatherings and potlucks. This ensures at least one healthy option is available and everyone will thank you for it.
Hydrate for immunity, energy and great skin
Finally, remember to hydrate. Even though our Arizona winters are mild, it’s easy to overlook water intake.
Carry a water bottle, drink warm herbal teas and add more water-rich foods like fruit to your diet.
Proper hydration supports your immune system and maintains energy levels. It also helps your skin look its best. You’ll also want to sunscreen daily, moisturize regularly to combat dryness, and opt for gentle cleansers to preserve your skin’s natural oils and have glowing skin in your holiday photos.
Remember, it’s OK to set boundaries and say “no” to activities that feel overwhelming. Take breaks when needed, limit alcohol and caffeine intake, and focus on gratitude for the positive aspects of your life.
Most importantly, don’t hesitate to seek support if you’re feeling overwhelmed. By following these tips and setting boundaries, you can give yourself the gift of good health this holiday season.
Editor’s note: Dr. Lauren Havard is a primary care physician and associate chief medical officer with HealthyU Clinics, a Valley-based primary and specialty care services provider. Reader reactions, pro or con, are welcomed at AzOpinions@iniusa.org.
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