Summer holidays are all about adventure, chilling out, and exploring new places. It's a great break from the daily grind, letting us unwind and soak up the sun and sea.
But it can also be tricky to keep up a healthy lifestyle, since it's easy to overdo it with food and drinks and fall out of our fitness and exercise habits.
This year, let's work on building some healthy habits for the summer holidays. These easy tips will help you have fun while staying on track with your health goals.
Feeding Your Body Right: The Basics of a Balanced Diet
Holidays are packed with delicious treats, making it tough to stick to a balanced diet. But with a little planning and smart choices, you can have fun and still keep your body happy and healthy.
Here are some essential tips for balanced eating during the holidays:
1. Watch Your Portions
Use smaller plates to help manage portion sizes.
Be mindful of serving sizes, especially with rich or calorie-dense foods.
Listen to your body's hunger and fullness cues.
2. Balance Indulgences with Nutrient-Dense Choices
Enjoy holiday treats in moderation, savoring each bite.
Pair indulgent foods with healthier options, such as salads or roasted vegetables.
Plan meals that include a balance of macronutrients: carbohydrates, proteins, and fats.
3. Mindful Eating
Take time to enjoy your meals without distractions.
Chew slowly and appreciate the flavors and textures of your food.
Avoid eating out of boredom or stress; find healthier coping mechanisms.
4. Stay Hydrated
Drink plenty of water throughout the day.
Limit sugary drinks and high-calorie beverages.
Consider herbal teas or infused water for variety.
Make Sleep your BFF.
The holiday season can be a busy and stressful time, often leading to disrupted sleep patterns. Prioritizing sleep during this period is essential for maintaining overall well-being. Here are some strategies to help you support your sleep during the holidays:
1. Establish a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
2. Create a Relaxing Bedtime Routine
Engage in calming activities before bed, such as reading, meditating, or taking a warm bath, to signal to your body that it’s time to wind down.
3. Limit Caffeine and Alcohol Intake
Be mindful of your consumption of caffeine and alcohol, especially in the hours leading up to bedtime, as both can disrupt your sleep quality.
4. Optimize Your Sleep Environment
Ensure your sleeping area is conducive to rest. This includes a comfortable mattress, appropriate bedding, and a cool, dark, and quiet room.
5. Be Mindful of Naps
If you need to nap, limit it to 20-30 minutes and avoid napping late in the day to prevent interference with nighttime sleep.
Keeping Your Liver Happy During Holiday Shenanigans
Sun, sea & salt often comes with beers, wine & cocktails. Here are some tips to support your liver while enjoying your summer activities:
1. Stay Hydrated
Drinking plenty of water is crucial for liver function. Aim to consume at least 8-10 glasses of water daily, especially in the heat.
2. Moderate Alcohol Consumption
If you choose to drink alcohol, do so in moderation. Consider alternating alcoholic beverages with water or non-alcoholic drinks to reduce overall intake. Stick to 1 standard drink per hour - this is the exact amount the liver can process without becoming burdened.
3. Limit Fatty and Processed Foods
Try to minimize the intake of fried foods, sugary snacks, and processed meals. These can put extra strain on the liver.
4. Incorporate Liver-loving Foods
Include foods that support liver health, such as:
Garlic
Turmeric
Beetroot
Green tea
Avocados
Drink Herbal Teas
In between your fun alcohol drinks, sipping on some herbal teas, such as dandelion, peppermint or milk thistle as these herbs are specific for promoting better liver health. Enjoy these soothing beverages during or after holiday meals to support digestion.
Stay active
Staying active during the holiday season is essential for maintaining physical and mental health. Here are some effective ways to incorporate movement into your holiday routine:
1. Schedule Regular Workouts
Plan your workouts just like any other holiday activity. Setting aside specific times for exercise can help you stay committed. Incorporate short workout sessions into your daily routine.
2. Take Advantage of Outdoor Activities
Engage in outdoor activities during the day like hiking, biking, or swimming.
3. Host Active Gatherings
Instead of traditional gatherings centered around food, consider hosting events that include physical activities, like a group hike or a dance party.
4. Incorporate Movement into Family Traditions
Plan family games such as soccer, frisbee, or beach volleyball. Spend time with your family doing games like charades, scavenger hunts, or backyard sports.
Armed with these healthy habits for the holiday season, cherish meaningful moments with your loved ones while feeling great about your body. Embrace the joy this time of year brings, and remember to treat yourself with kindness and consideration. The ultimate goal is to enjoy the celebration while also nurturing your well-being throughout the festive period.
In Health & Happiness
Sarah Emily Herbalist
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