Holiday Health Setback–The American Struggle With Seasonal Habits

A recent survey shows that a fall from healthy lifestyle habits is prevalent at this time of year.

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The holiday season often prompts deviations from regular health routines. A survey by the Ohio State University Wexner Medical Center highlights the widespread struggle to maintain healthy habits during this festive period.

The survey, polling 1,007 individuals, aimed to identify the health challenges faced during the holiday season. Participants rated their agreement with statements about health habits such as diet, exercise, sleep, and alcohol consumption.

Two-thirds of those surveyed said they overindulge in food, nearly 45 percent said they take a break from exercise, and more than half report feeling tired and have less time for themselves. Plus, a third admitted they drink more alcohol during the holidays.

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“The change in a person’s routine, the stress of the holidays, and availability of decadent meals are triggers for people to abandon their healthy routines during the holidays,” Dr. Barbara Bawer, a family medicine physician at Ohio State Wexner Medical Center, told The Epoch Times. She warned that neglecting one health aspect can rapidly affect others.

4 Key Strategies to Adopt for the Holidays

Diet: Navigate the Seasonal Temptations

Holiday festivities are marked by plentiful food, prompting us to stray from our typical—often healthier—eating habits. Dr. Bawer pointed to “creeping waistlines” from overindulgence by two-thirds of Americans, a trend with potential long-term health effects.

“The typical American can gain on average 5–10 pounds over the holiday season. While this isn’t the sole reason for increasing waistlines, it’s certainly a contributing factor. It’s the consistent indulgences throughout the year, coupled with skipped exercise, disrupted sleep patterns, and stress that accumulate,” Dr. Bawer told The Epoch Times.

She advises strategic eating: “Have a high-protein, low-carb meal before evening events to curb overeating.” Dr. Bawer recommends snacking on nuts or fruit and drinking water before meals to feel full and reduce excessive eating.

“Allow yourself some grace and eat a few items you normally would not, but keep portion sizes small,” she said. Mindful eating, particularly when attending numerous events, is critical. She suggested selective indulgence, such as enjoying dessert at one gathering but not another, for a balanced approach.

Exercise: Stay Active Amid Holiday Cheer

Despite the festive atmosphere, the holidays can disrupt exercise routines. Forty-four percent of those in the above survey said they pause their exercise and struggle to resume it after after the holidays.

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Experts agree that consistent exercise is important. “Make sure to keep your normal regimen if you already exercise daily,“ Dr. Bawer said. ”If you typically wake up early to work out, continue doing that even during the holidays. This helps keep your exercise on track and also maintains consistent sleep patterns, which our body needs since it thrives on routines.”

To ease back into exercise after the holiday, she recommends physical holiday activities. “Consider doing an activity with friends and family that is active, like a game of flag football, a hike outside to catch up, making snow angels with the little ones, or having a snowball fight. Be creative.”

Alcohol: The Fine Line of Festive Indulgence

Holiday festivities commonly involve drinking more alcohol, as indicated by a third of survey respondents. Awareness of alcohol’s health effects amid social and celebratory influences is essential.

“Increase in alcohol in the short term can throw off your sleep because you do not get restful sleep when you consume alcohol, and it can cause disruption from having to get up and urinate more as well,” Dr. Bawer said.

Alcohol also heightens appetite, causing overeating and diet imbalance, and leads to dehydration, headaches, and electrolyte issues. Excessive drinking may result in hangovers, disrupting sleep and exercise routines.

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Long-term risks are substantial, Dr. Bawer cautioned.

“In the long term, higher alcohol use may continue even after the holiday season. This can lead to a range of health issues, including depression, anxiety, memory and attention impairment, high blood pressure, and a higher risk of stroke and heart failure.”

Further, she noted risks of liver cirrhosis, liver cancer, pancreatitis, digestive issues, gastritis, ulcers, and skin conditions such as hives, rosacea, or psoriasis.

“It’s OK to say no to excessive drinking,” Dr. Bawer said. She recommends moderation for those who choose to drink, suggesting adherence to the guideline of up to two drinks for men and one for women. Additionally, she stresses the importance of not consuming alcohol on an empty stomach and the need to stay hydrated by drinking plenty of water.

Sleep: Preserving Rest Amid Holiday Hustle

The holiday season often disrupts regular sleep patterns, a challenge acknowledged by 55 percent of respondents who reported feeling constantly tired and having less personal time during this period.

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Dr. Bawer underscored the importance of maintaining a regular sleep schedule.

“Go to sleep and wake up at your normal times, even when traveling,” she advised. This consistency is key in preserving the body’s natural sleep-wake cycle, which can be easily disrupted during the hectic holiday period. She also advises against the habitual use of sleep aids such as melatonin, warning that long-term use may interfere with natural sleep rhythms.

Finding Balance and Setting Boundaries

Dr. Bawer offered advice for balancing health and holiday cheer. She emphasized the importance of managing holiday stress by being selective with social commitments. Say no to some invitations and alternate attendance yearly to avoid the stress and exhaustion of trying to attend every event. This approach, she said, allows for enjoyment without the overwhelming pressure to participate in all festivities.

She also highlighted the need to set boundaries to prevent overindulgence during the holidays. Dr. Bawer’s recommendation to decline some festivities may help to avoid repeated indulgence, stress from multiple commitments, financial burdens, and disruptions to regular exercise and sleep routines. This moderation is crucial, especially when late nights, excessive alcohol consumption, and overeating are typical.

These strategies aim to guide individuals through the holiday season with a focus on mindfulness and health. By balancing celebration with self-care, you can have a more enjoyable and healthier start to the new year, mitigating the common pitfalls of the festive season.