How to survive the holidays
(without getting fat and grumpy)
It’s official. With the unlocking of stores this morning for the post-Thanksgiving rush, the Christmas season is here. Time for festive fatness and shopping stress.
According to one recent survey, 52 percent of women and 40 percent of men report their stress level rises during the holidays. And many Americans do gain weight during the holidays, though a recent study showed the average gain was only 1.4 pounds.
How can we get through the holidays without gaining weight or losing our minds?
We turned to three local experts:
- Christy Blanchard, a psychologist at Bert Nash Community Mental Health Center.
- Matt Parrott, a Kansas University doctoral student in physical education and a health columnist at the Arkansas Democrat-Gazette in Little Rock, Ark., where he once lived.
- Aynsley Anderson, community education coordinator at Lawrence Memorial Hospital.
Here’s their advice for maintaining seasonal sanity:
Take time to relax
Yes, the holidays are packed full of parties, shopping and family time. But that doesn’t mean you should turn your back on those things you usually do to unwind.
“People kind of forget about what helps them manage stress in the middle of their stressful times,” Blanchard says. “My philosophy is don’t focus on what you can’t do, but focus on what you can do. You may not be able to get in a normal 45-minute workout, but you might be able to do a 10-minute walk.”
Cardiovascular workouts help mood
Studies have shown that getting your heart rate up makes you happier and better able to cope with stress, Parrott says. Not only will going for a walk or jog help keep off holiday pounds, but it’ll help you deal with stress.
Find quick stretches and workouts to fit in between your responsibilities
Parrott suggests these:
- With dumbbells, do squat/overhead passes. Simply squat down, then lift the weights over your head. The exercise works your quadriceps, hamstrings and triceps all at once.
- To help with back pain and posture, sit for 30 seconds with your spine extended vertically and your chin pushed in toward your chest. It’s especially good as you take long car trips or sit at a desk.
- To stretch pectoral muscles, put your hands on either side of a doorway; then step through it with one foot and hold it for 25 seconds.
Eat smart
Eat a small meal before going to a holiday party to reduce the desire to gorge on junk foods. If you do eat sugary or fatty foods at a party, balance it with fruits and vegetables.
If you’re going through a buffet line, take the smallest plate possible. Not only will you take less food, Anderson says, but your mind will think you’re filling up faster if you eat an entire plate.
Get plenty of sleep
Lack of sleep makes us moody, Blanchard says. Keeping a normal routine — or at least a somewhat normal routine — will help.
Anticipate family problems before they happen
Having a plan to cope with familial drama will make it easier to deal with when it occurs.
“People should problem-solve in advance,” Blanchard says. “What will you do when you feel that guilt trip from Mom for only showing up at the holidays? Or when Uncle George starts talking about politics?”
Park a long way from the front door when going shopping
It’ll lead to a built-in walk for cardiovascular health. Plus, it’ll lessen the stress you might feel while circling the parking lot looking for the closest spot.
Cut back on alcohol intake
Anderson said drinking fewer high-calorie alcoholic drinks will let you eat more. And Blanchard notes drinking leads to interrupted sleep cycles, which will make you less able to deal with stress.
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