The holidays can be a great time for our taste buds, but not for our waistlines. Holidays are often associated with stress, anxiety and unsanitary conditions.
We bring a compilation of some simple yet effective health tips you can follow to make the best holiday season you have had.
- The holidays are a time of extreme fun, madness and celebration.
- Do not let this harm your mental and physical health.
- Take care of yourself.
- Save time for you.
- Don't put your needs on the back burner.
- Do things that make you really happy, whether it's reading a book, cooking, taking a walk, meditating or making crafts.
- Take the time to relax between your hectic vacation preparations and clear your mind.
- Take care of yourself with a good massage or a spa, a few moments to recharge your batteries and relax.
Get the recommended 7-9 hours of deep sleep. Not getting enough sleep can alter your hormones, increasing your cravings for less healthy foods and promoting weight gain. In addition, fatigue causes exhaustion, thereby increasing your stress level, leading to weight gain again.
KEEP ON A HEALTHY DIET:
Each of us craves delicious holiday dishes. But not all that is delicious is healthy. Treat yourself, but keep an eye on your health and how certain foods affect you. Count your calories, watch carbohydrates, and drink alcohol in moderation.
AVOID OVER-FEEDING AND BE CAREFUL OF FOOD POISONING
Eat your holiday foods in modest amounts to avoid stomach upset and digestive problems. Eat slowly and look for the brain's full signals. Eat more vegetables and drink plenty of water to aid your digestion.
Follow the basic rules for ensuring food safety, including washing, preparing, cooking and storing food, cleaning utensils and work surfaces.
- Avoid cross-contamination between raw meat and cooked foods.
- Avoid eating leftover food for too long as this can also cause food poisoning.
- Refrigerate all leftovers promptly after eating.
Don't get carried away by the holiday spirit. Take better control of your food choices, demystify the hype about overrated holiday foods, recognize that you can eat them another time around, and you don't have to over-stuff your tummy. There will always be another opportunity to eat more. So, be careful with your food choices, when and how much.
Remember to take time off between shopping and vacation preparations. Plan for downtime. Meditate, listen to quiet music, or find other ways to recreate. Allow time for rest between these activities. If you have health problems, let your family members do the chores
KEEP A DIARY:
Holidays are a wonderful time to make new memories with your family and loved ones. It is also remarkable to remember old memories. Keep a journal, record your moments that you can cherish for the rest of your life.
DEEP BREATHING / EXERCISE:
Staying healthy is an important part of the holiday season. Remember to practice or indulge in breathing exercises. Staying in shape is essential at all times.
With colds, flu and viral infections going into a pandemic this year, washing hands, maintaining hygiene and staying healthy has become very crucial. Use soap and lukewarm water whenever possible, and try to stay germ-free. Follow the health tips mentioned above, stay healthy and enjoy your vacation.
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If you’re having dysfonctionnement beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.
You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise informations and workout partouze are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.
While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are esprit. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your détermination quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.
Whatever your age or sport level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.
Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or intensité yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.
Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.
Check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t accomplish or how far you have to go to reach your sport goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.
Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of séances over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule ? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.
For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo it.
Health issues ? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.
Warm up. Warm up with dynamic stretches—active movements that warm and flex the muscles you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm up by walking. Or if you’re lifting weights, begin with a few light reps.
Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
There’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build vêtements that last. Follow these steps to make exercise one of them.
A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through ? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.
Triggers are one of the confidentiels to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers addict right by the bed and you’re up and course. Find ways to build them into your day to make exercise a no-brainer.
People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new sport goal. Choose something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.
If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.
Activity-based scène games such as those from Wii and Kinect can be a fun way to start moving. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or sport tennistique, for example—can burn at least as many kcal as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone application to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies !