Healthy Conditions - New Year, Same Me?

Healthy Holidays

By Dr. Vahid Yeganeh, MD | Owner, Healthy Conditions in Buckhead

Settled on the couch, a human-shaped mound of post-feast discomfort, I watch November sunlight waltz through the bay windows, accompanied by the blaring TV and heated football debates. Regret weighs on me. This year was supposed to be different—I had vowed to prioritize my health. Yet, moments ago, I found myself once again pulled into a family political debate, seeking solace in overeating to navigate the emotional minefield. My eyes are tired from last night's anxiety-fueled Instagram ‘doom-scrolling’- an attempt at diverting my thoughts from the impending morning kitchen chaos and critique of my culinary skills. We play a movie, hoping to ease some of the tension, and I think to myself, ‘Here we go again—it’s Thanksgiving, and neglecting my health is about to become a professional sport until January's lofty and promptly abandoned resolutions.’

I needed to break this pattern.

I realized that even seemingly small daily choices held immense power in shaping my well-being. I focused on sleep, nutrition, physical activity, social connections, stress management, and avoiding risky behaviors (like drinking). With practice, I found strategies to enjoy the holidays while prioritizing my health and would like to share a few with you.

EATING

Food (glorious food!) is meant to be nutritious and enjoyable and is often a way to bring us together during the holidays.

• Pay attention to your hunger and fullness cues. Chew well and eat slowly (it takes about 20 minutes for your stomach to tell your brain it’s full). Savor both the food and the conversation.

• Don’t punish yourself. If you’ve decided to have a treat, serve a smaller portion, enjoy it, and move on.

• Fill your plate with veggies and start with those. The increased fiber is both good for you and will make you feel full faster.

• Research healthy alternatives for traditional holiday dishes. If you’re a guest, take a healthy dish to share with your hosts.

ACTIVITY

Exercise has a myriad of benefits that can make your holiday season even more joyful.

• Start and maintain a daily walking habit.

• Go for a family walk or hike.

• Play a sport with family (for example, tag football, soccer, pickleball)

• Maintain any existing exercise routine. This requires less effort than having to restart everything later after the holidays.

• Have a family dance-off!

SLEEP

Ensuring adequate, good-quality sleep has a tremendously positive effect on our overall health. It boosts mood, reduces unhealthy food cravings, reduces the risk for certain cancers, reduces risk for heart disease and the list goes on.

• Establish a set bedtime and wind-down routine.

• Aim for 7-9 hours of uninterrupted sleep every night.

• Avoid caffeine 8 hours or more before bedtime.

• Avoid large meals within at least 2 Hours of bedtime.

• Limit alcohol within 2 to 3 hours of bedtime (or avoid it altogether!).

STRESS

The holidays are a wonderful time to rejoice with family and friends, but can sometimes be overwhelming.

• Breathe. Calming breath exercises that lengthen exhalation and promote deeper ‘abdominal’ breathing can help.

• Practice mindfulness and meditation (I like to use a guided meditation app on my phone).

• Practice gratitude (I use a gratitude journal).

• Spend time in nature (you can combine it with a walk).

• Listen to calming music.

• Take a bath.

• Talk to friends and family.

SOCIAL CONNECTIONS

• Nurture the positive relationships in your life.

• Set healthy boundaries.

• Cultivate your support network.

• Look for ways to socialize that incorporate beneficial habits (e.g. playing sports, book club, taking a class to learn a new skill, volunteering).

ALCOHOL

Alcoholic beverages increase the risk of cancer, liver disease, high blood pressure, heart disease, depression, anxiety, and alcohol dependence to name a few.

• Look up a few ‘mocktail’ recipes and show them off at the next party!

• Practice turning down an alcoholic drink without feeling guilty. If you are made to feel isolated because of your decision not to drink, perhaps it’s time to re-evaluate your social circle.

• Set your limit and stick to it. Think of how good you will feel the next day.

SETTING HEALTHY GOALS

• Set specific, achievable goals that are aligned with your values and are time-bound (preferably within the next few weeks).

• Build on each success by repeating the process.

• If you fail to meet your goal, try breaking it down into smaller chunks.

• Know your long-term goals, but focus on only the next step in the process.

• Practice self-compassion. Positive self-talk yields much better results than negative self-talk.

HAVE A PLAN

If you know a particular environment will make it more difficult to stick to your health goals, (such as eating healthier, having positive conversations, or avoiding alcohol) plan accordingly and be prepared with an If/Then scenario. For example, ‘If I’m offered a drink, then I will ask for sparkling water.’ A helpful mindset is one that focuses on progress rather than perfection.

Breaking old patterns can feel like a daunting task, but with a little patience, accountability, and self-compassion we can work towards creating the conditions that make these changes sustainable. You don’t have to wait until January, or any particular moment. You can start today, right now. Do the best you can with what you have and just take the step towards what you want for yourself. There will always be a dinner, event, trip, or any number of reasons to put it off, but the truth is that the perfect circumstance for change doesn’t exist. Thanksgiving is a great opportunity to reflect on all the wonderful people in our lives. What gift could be better than giving your loved ones the best, healthiest version of yourself this holiday season?

For more information, schedule a free session to meet Dr. Vahid by visiting www.healthyconditions.com or calling (404) 443-3833.