Staying Healthy During The Holidays
We reached out to Mahaska Health for tips to stay healthy during the holidays and the cold of winter.
Arthur Zacharjasz, ARNP-BC Occupational, Employee & Public Health Director with Mahaska Health, shared the following tips on healthy eating.
- Control Temptations: Keep high-calorie foods less accessible. If you bake or receive food gifts, consider sharing them or storing them out of sight.
- Prioritize Fruits and Vegetables: Aim for seven or more servings of fruits and vegetables each day. They are lower in calories and higher in nutrients, helping to fill you up faster.
- Eat Before Parties: Have a healthy snack, like fruit or nuts, before attending holiday events to avoid overeating.
- Mindful Choices: At parties, choose heart-healthy options. Opt for raw veggies, whole-wheat pita chips with Greek yogurt, or fruit salads. Use smaller plates, avoid heavy sauces and high-fat meats, and limit high-calorie beverages.
- Social Focus: Engage in conversations and activities away from food tables to avoid mindless eating. Staying active, even though helping with clean-up, can also aid in calorie burn.
- Diabetes Management: Be mindful of carbohydrate intake and portion sizes. Opt for lower-carbohydrate dishes and monitor blood sugar levels regularly. Planning meals and snacks ahead can help maintain blood sugar control.
- Gluten Intolerance: Focus on naturally gluten-free foods. Be cautious with cross-contamination in shared cooking environments, and consider bringing your own gluten-free options to gatherings.
- Allow yourself to enjoy holiday treats in moderation. Incorporating your favorite foods in small quantities while opting for healthier snacks and treats can help maintain a balanced diet.
- Incorporate “exercise snacks” or short bursts of activity throughout your day. This can include quick home workouts, stretching, or short walks, which can be particularly effective when time is limited during the holidays.
- Practice mindfulness and meditation to manage holiday stress. Setting realistic expectations and seeking support when needed can also be beneficial in maintaining mental well-being.
Dr. Todd Treimer, DO, Family Practice at Mahaska Health, shared helpful hints on everything from dry skin during the winter months to helping asthma flare up.
When it comes to dry skin, Treimer explained, “Use gentle soaps and regularly moisturize to manage dry skin, eczema, and psoriasis. Staying hydrated and using a humidifier at home can also help.”
Avoiding carbon monoxide poisoning is essential during the winter months, and Treimer says, “Carbon monoxide (CO) poisoning risks increase in winter due to the use of heating systems. To prevent it, install CO detectors in your home and ensure they are functioning correctly. Regular maintenance of your home heating systems, along with proper ventilation, is crucial. Avoid running vehicles in enclosed spaces like attached garages, even with the door open.”
The cold air can impact those with asthma, and Treimer gave some advice on helping during the cold months.
“Cold air is a common trigger for asthma symptoms as it can cause airway tightening, leading to coughing, wheezing, and shortness of breath. People with asthma may experience more frequent flare-ups in cold weather.”
“To prevent asthma attacks in cold weather, it’s important to stay warm and cover your nose and mouth with a scarf when outside. This helps warm and humidify the air before it enters your lungs. Keep taking your regular asthma medications and carry a reliever inhaler with you at all times. Stay as active as possible, but choose indoor activities if the weather is too cold. It’s also important to manage other triggers during the winter, such as indoor allergens.”
