Well hey there Christmas– how did you get here so quickly? Here at Key Chiropractic we love the jolly season, however it’s also the time where it is common for people to indulge in a beverage or two (or three or four) as well as feasting on some delicious Christmas ham and all the party snacks we inevitably consume (because let’s face it, they’re there and hey – we’re on holidays!). It’s great to relax and unwind, but it’s also important that we continue to look after ourselves. There are many ways you can still enjoy Aunt Carol’s Christmas pudding and keep healthy. Here are our top six tips to keep you feeling fit over Christmas.
1.A balanced diet
A balanced diet means including a variety of food in your day-to-day eating. While you can treat yourself with a Christmas Pavlova or Trifle, it is important to balance those treats with good wholesome foods that include vegetables, legumes, grains and fruit. Keeping a balanced diet helps maintain weight as well as reducing the risk of type 2 diabetes.
There’s a stigma that eating healthy foods means they’re flavour-less, however that’s not the case! There are many ways to create meals that taste delicious and have nutritional value. Two examples could be substituting white rice with quinoa or use dark chocolate instead of milk chocolate. If you want to make some healthy treats, check out these yummy healthy recipes from The HealthyFoodie.
2. Stay active
Doing physical activity is not at the top of everyone’s list over Christmas, however staying active is so important. It is recommended that we do a minimum of 30 minutes per day of physical activity. Try playing fun active games with the family, such as a game of backyard cricket or pool volleyball! Also try to avoid sitting for long periods – research shows that sitting for long periods can have a negative effect on your body and can lead to lower back pain, as well as the onset of chronic diseases such as obesity, diabetes and cardiovascular disease. Avoid sitting for longer than 30 minutes at a time, and when sitting, change positions regularly.
3. Stay hydrated
We love H2O! Water helps maintain the function of multiple systems in the body, including your brain and heart. Fluids also help spread and carry nutrients throughout the body and assist in maximizing physical performance. If you don’t drink much, it can lead to dehydration symptoms such as dizziness, low blood pressure, confusion, and digestive issues such as constipation.
To help reduce the risk of dehydration, people are encouraged to consume around eight to ten glasses of water per day. If you find it difficult to consume that much, try adding some lemon, drinking tea or other healthy fluids, or additionally, eat foods containing a high amount of water, such as watermelon, celery and cucumber. And when consuming alcohol, think about alternating your beverages with water, or have a glass of water nearby to sip on regularly – you’ll last longer and feel better the next morning!
4. Give Wellness
This giving season, think about giving presents that promote healthy living, like outdoor games, bikes,tickets to the zoo, sports lessons, or pool or beach games. There are also healthy cookbooks, juicers, smoothie makers, fitness gadgets and more.
When you’re doing physical activity you release endorphins, which are our feel-good hormones.It’s a great way to boost your energy and mood and increase your overall strength and stamina. Plus, you’ll be helping your friends and family become more active and lead healthier lives – win win.
Keeping healthy isn’t limited to food and exercise –it’s also about your emotional and mental health. When you’re swept up in the craziness of Christmas, parties, lunches and presents, a great way to calm the mind is meditation. Meditation helps reduce stress, strengthen your ability to focus and can assist in getting a good night’s sleep.
You don’t have to be a yogi or hippy, nor do you have to sit cross-legged on the floor. Meditation attracts many people because it’s flexible and versatile – you can do it anywhere at any time. Try deep breathing for 10 minutes before you sleep, have a relaxing bath, or rest in your favourite chair after lunch (while your food coma settles), close your eyes and let your mind slow down for ten minutes.
6. Don’t avoid your injuries
In the rush for Christmas, we frantically tidy up around the house – inside and out. Gardening, raking, sweeping, digging, mowing – and that’s only the outside. Then we gorge ourselves and overeat, followed up by the backyard cricket, playing with new Christmas toys,and taking on challenges we haven’t tried since last Christmas. Often this activity places undue strain on our under prepared body, resulting in niggles and strains. If we ignore these niggles and strains they will often worsen,especially when we sit around all day watching the Boxing Day test. The sooner you get in for an adjustment, the sooner you get better – and who wants to be laid up over the New Year?
Keeping healthy over the festive season doesn’t have to be hard. It’s all about making little changes while still having fun. Think about including healthy food options among your Chrissy spreads, drinking more water, getting active in a fun way, giving gifts that encourage activity, treating your mind to some R&R and don’t avoid your pain. Be kind to yourself, and each other, and from everyone here at KEY Chiropractic we wish you a merry Christmas and a happy New Year.
3. Department of Health: http://www.health.gov.au/internet/main/publishing.nsf/content/phy-activity