7 Easy Habits to Reset Your Wellness During & After the Holidays

The holiday season can bring many joys and fun memories - family/friend time, delicious food, gifts, and more!

But let's be real... it can also disrupt your normal routine. During the holiday season, many of us get less sleep, are more sedentary, and indulge in plenty of treats. Not to mention, traveling and hosting can make it challenging to practice your daily wellness rituals. It's quite understandable and common to feel "blah" or not like yourself by the end of December.

This post is a reminder that you don't need to commit to a lofty New Year's resolution, only to abandon it after a few weeks. Rather, consider the little habits you can start at any time and practice daily to help you feel great all year round.

Here are 7 easy habits to reset your wellness during and after the holidays:

1.) Get to stepping.

Plan for holiday dinners, prolonged travel, or extended periods of sitting by scheduling 30-minute walks before or after these events to decompress, improve circulation, and burn extra calories. Set a goal of 7,000 steps, 4 - 6 days a week, for long-term health benefits. Plus, extra time in nature is restorative and healing!

2.) Prioritize protein.

Are you eating enough protein to prevent lean muscle loss? If not, try adding 20-30 grams or 3-4 oz of lean protein to your plate (i.e. meat, fish, tofu, beans, etc.).

Protein also helps balance your blood sugar and satiety signals. This helps curb overeating high-carbohydrate dishes such as pasta, bread, rice, etc., while still allowing you the freedom to enjoy indulgent foods in moderation.

3.) Snack on fiber.

Chips, candy, and cookies are scrumptious, but your brain, gut, liver, and heart organs don't love these foods as daily snacks. If you want to feel better and age healthily, then fiber is where it's at!

Opt to snack on fruit, veggie crudites, bean dip, or nuts. Fiber helps reduce sugar cravings, improve blood pressure, and promote bowel regularity. Most fiber-rich foods also contain antioxidants and collagen to support healthy skin, focus, and disease prevention.

4.) Hydrate with Electrolytes.

You don't have to drink half your body weight in ounces daily or even 8 cups! I know, we've been told to drink LOTS of water for years, but have you noticed that most of us struggle to hit those goals? And when you do, does it really make you feel better?

Sometimes, you can feel unwell if you drink too much water for your body. So, it's better to figure out your hydration sweet spot and aim for that instead. More importantly, hydrating with electrolytes (sodium, potassium, calcium, magnesium, chloride, and phosphate) is crucial for proper fluid balance and cellular function.

Consistently drink 12 - 16 ounces when you first wake up in the morning, then try to drink at least 1 liter (4+ cups) of filtered water with trace minerals added or mineral Spring water the rest of the day.

If plain water gets boring, try including a cup or two of the following hydrating options:

• 100% coconut water (no sugar added)

• Infuse water with citrus, berries, or cucumber slices

• Sip on mineral-rich teas such as alfalfa, nettles, oat straw, mint, and sorrel (hibiscus).

*CKD and CHF patients should consult with their doctor first about water intake to avoid medical complications.

5.) Daily Self Check-ins.

Practice doing a daily self-check-in to gauge how you feel overall in your mind, body, and spirit. When you stay connected within, you'll intuitively feel when things are feeling off. This is called interoception.

It's easier to course correct when you're checking in daily with yourself, and it only takes a quick minute to do it. Typically, the best times for a quick scan are upon waking, while taking a shower, or just before sleep, as these are usually quieter moments, but it can be done any time you need it.

Start by asking yourself, "How are you feeling today? What would help you feel more balanced or grounded today?" Let intuition be your guide.

6.) Accountability Partner.

Tap into your support system and recruit a fellow accountability partner. Create daily or weekly check-ins to keep each other accountable to your goals and provide mutual encouragement. Lean in with each other and practice vulnerability. We all need a little help, and it's ok to ask for it.

Remember, closed mouths don't get fed, so speak up and share what you need to gain the most from this supportive relationship. We heal best in community!

7.) Be Present.

Being present helps us live and respond more effectively. Mindfulness fosters a sense of gratitude as well. Moving mindlessly or fast-paced in our daily lives can lead to unintended consequences or negative influences on our health.

Additionally, feeling disconnected from our reality and community may be a sign of depression or other mental imbalance. This response usually coexists with stress and trauma as the root causes, and it's important to recognize when additional treatment and support are necessary.

Great ways to improve mindfulness are practicing daily quiet time, breathing practices, guided meditations, nature walks, or other applied systems like yoga, qi gong, etc.  Practice these healthy habits as often as you can to help you feel your best.

Thank you for reading, and please share in the comments your favorite daily wellness practices!

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