‘All or Something’: Health First Expert Offers 5 Health Hacks to Keep You Well Through the Holidays 

HEALTH & WELLNESS SPOTLIGHT

Amanda Hughes, APRN, Health First Medical Group: This time of year is fun, but it comes with its own stress and challenges. Here’s how to stay a step ahead – and keep your health and wellness at the forefront.

BREVARD COUNTY, FLORIDA — The holiday season instantly emulates thoughts of festivities, fun…and maybe even a little seasonal dread. 

People tend to put a lot of self-imposed pressure on themselves during this time of year. But it’s a mindset that needs an overhaul, said Amanda Hughes, APRN, Health First Medical Group.

Perfectionists, take note. 

“Abandon the all-or-nothing,” Hughes said of people’s laser-focused efforts to produce the perfect holiday for their families. Instead, take an “All-or-Something” approach. Because every little bit helps keep your health and wellness in check. 

Here’s Hughes’ five simple tips for making the most of your holidays – while keeping your health in check. 

1. Prioritize hand hygiene, beyond the basics. 

Hughes hears it all the time. “ ‘Wash your hands, wash your hands,’ and that’s a great, very important habit to have,” she said. 

But start thinking outside the box – and expanding your trips to the sink to stave off illness. For example, at a holiday party, let’s say there’s a buffet line. Yes, it makes sense to wash your hands before you get your food. But dig a little deeper for max protection. 

“Just think about everyone else who has handled all those utensils,” Hughes said. “Who knows how long they washed them for. These are opportunities for exposure that we don’t think about.”

So yes, wash your hands before you grab a plate. And wash them again when you’re done putting what you want on your plate. Any time you touch a surface, there’s exposure to possible germs – from serving utensils to refrigerator door arms, light switches, doorknobs, and so on. And be mindful of touching your face. If you do a lot of that, do a lot more hand-washing.  

2. Prep yourself for healthy travel.

With winter weather affecting travel destinations, as well as the large crowds that descend upon the airport as the holiday rush roars, it behooves passengers to have backup plans in case they hit a travel snag. 

Healthy snacks are a must for your carry-on bag. Think high-protein, high-fiber snacks. 

“That’s going to help keep your immune system up but also stave off other things that can occur during our travels, like having constipation problems or indigestion discomfort,” Hughes added. 

Small portions of nuts, beef jerky, mozzarella cheese, fruit packs with yogurt and similar treats are perfect for an easy snack to keep you satiated in the event of travel disruptions. 

“You’re giving your body good fuel so that it has everything it needs that when it comes in contact with different viruses and bugs, it has to fight it off and recover,” Hughes said. 

In addition to ensuring you’re ready for a snack attack, don’t forget to bring your medications in a carry-on for easy access in flight (or on the road – keep it handy). 

“Making sure at least a week before you travel that you have enough medication to last for the entirety of your trip is key,” Hughes said. “Pre-filling them so you’re not winding up in another state without the ability to get the medication is certainly important.”

3. Support your immune system.

As seasonal stressors ramp up, it’s easy to let healthy eating habits slip. People tend to turn to convenience store unhealthy snacks and skimp on sleep.

“With the nutritional deficit and the sleep deficits, our immune system is weakened, so we’re kind of a perfect whammy of exposure, and then we’re weak,” Hughes added. 

Hughes likes keeping zinc and vitamin D supplements handy to keep her own immune system strong and prepared to fight off infections. Always check with your provider before introducing new supplements into your diet. 

“Unfortunately, we can’t always control our exposure, but we can try to set ourselves up for success,” Hughes said. 

4. Eat and Celebrate, Sensibly.

Maintaining three meals a day can be a challenge during the holiday hustle. And then there’s the tendency of people to “bank” calories for later — by starving themselves all day so they can splurge at a party, where high-sugar, high-carb foods are abundant. More things that do not support the immune system. 

And if you like your holiday cocktails, remember, they come at a cost. 

“It does put a tax on our liver, beyond the calories,” Hughes said. “It lowers our inhibitions, and we’ll forget to do those important things, like washing our hands.”

Plus, alcohol is dehydrating – another thing that’s not in the “plus” category for the immune system. 

It’s also reasonable to incorporate your favorite holiday treats. Just don’t go whole hog. 

“Enjoy that slice of pumpkin pie,” Hughes encouraged. “But we don’t necessarily need a piece of every pie at the party. Just be intentional in what you choose.” 

That way, the focus on is being present and enjoying the company – not so much overindulging on food.

5. Stressed? Make your MO ‘All or Something’

Want to host a holiday party? Cook an amazing spread for the big day? And what about the asks from others – requests for coordinating events, whipping up one more project or report at work? And the pressure to attend every outing you’ve been invited to.

It’s one of those times to learn how to say no. 

“Protect your yeses and your nos,” Hughes said. “Abandon the all-or-nothing.”

Life has its seasons, and some life passages limit what we can do, be it physical or time constraints. While now may not be best to, let’s say, train for a marathon, you can still make strides. An hour of exercise may be your goal, but if you can’t make it happen, commit to 10 to 15 minutes of moving to help reduce stress. Step outside for some sunlight. And just simply enjoy the season.

Similar Stories