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Prioritize yourself during the holiday season

EILEEN M. BARR, D.O.

While the holiday season should be one of good cheer and excitement, it’s also a time when many feel stressed by unwanted pressures imposed by the outside world or even family and friends. Only you can control how you respond to it.

In relation to your healthy eating plan, stress drives up Cortisol in the blood. Since this hormone plays a role in metabolism, blood sugar and memory, you may find yourself eating more. Inflammation may cause the body to store abdominal fat and also prevent a good night’s sleep.

Whether overeating due to stress or enjoyment, adopting healthy strategies can keep unwanted weight changes under control:

  • EXERCISE is a crucial component of stress management. Find an activity you enjoy or a friend who encourages you.
  • Cortisol is increased when you are short on sleep. TARGET seven hours a night and avoid phones and screen time one hour before bedtime.
  • Work on changing the way you HANDLE CHALLENGES. Get help if necessary. Individuals vary on their ability to manage stress based on life experiences and personality.
  • PLAN ahead. Consider available food choices and a healthy snack before attending a celebratory event. Share a healthy recipe of your own. Watch portions, especially of refined starches, sugar, or salt rich favorites.
  • Adjust the size of your plate. Eat dinner off a salad plate and vice versa. Eat slowly, pick dishes that you really want to sample and savor each bite. Moderation is key so be MINDFUL.
  • Alcohol inhibits good intentions, so alternate water and alcoholic beverages if you choose not to avoid them. Stay well HYDRATED.
  • NO GUILT. The heart of the holiday includes gratitude, togetherness and joy. While this may include a little indulgence, remember that appealing, healthy foods are also satisfying if you allow the brain time to register what you are ingesting.

However you spend your holidays, value your time, efforts and health. Prioritize movement, hydration and moderation. YOU and YOUR HEALTH MATTER.


AUTHOR: EILEEN M. BARR, D.O.

I want to thank you for considering our medical weight loss program at NY Med Weight Loss. My role as an obesity physician is to meet with you regularly and guide you towards weight loss success. If you would like to comment on any posting or ask a question about our program please click here. 

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