Holidays + health: Secrets for staying in top shape

At a time when high-tech gifts abound under the tree—tablets, smart phones, and video games—and social networks are brimming with festive recipes, memorable photos, and stories, it may seem contradictory to talk about disconnecting. Yet, taking a digital break is a real gift to ourselves and an opportunity to relieve the pressures of daily life, especially those related to work.

Even if our work life still manages to find its way into our time off, why not take advantage of this time to fully enjoy those we love? To effectively disconnect from work, there’s nothing like getting outside for some fresh air, exploring our creativity through an activity that inspires us, and taking time for ourselves and our loved ones.

In 1914, at the height of the armed conflicts in Europe, soldiers laid down their weapons for a Christmas truce. So, maybe we can take a little digital break over the holidays instead? Let’s be inspired by @pauseyourscreen.com’s initiative, which encourages families to occasionally take 24-hour screen-free breaks, in favour of more “human” contacts.

Holidays are synonymous with family get-togethers, evenings with friends, and hearty meals along with cocktails, beers, and digestifs. Although delicious, these pleasures impact our diet, which is often rich in fat, sugar, and alcohol, but lacking in vitamins and minerals essential to our immune system.

Let’s think beyond traditional tourtières and mashed potatoes and include other vegetables, especially green ones, and fruit in our holiday meals. Why not suggest a salad bar or chocolate fondue?

Contrary to earlier recommendations, current studies show that alcohol is harmful, even in small quantities. Choose from a wide selection of non-alcoholic beers, spirits, and cocktails to reduce your consumption or alternate with alcoholic beverages if you feel like it.

In the past, sports equipment like skis, skates, or hockey sticks were some of the must-have gifts. Nowadays, they are sometimes replaced by electronic games, although many families try to maintain a balance. Our need for exercise has not diminished, as evidenced by the overweight and obesity epidemic in Western countries. Thankfully, the holiday season gives us the opportunity to get outside and be active with our loved ones! Even if weather conditions aren’t always optimal for practising our favourite sport outside, arenas, rock climbing centres, trampolines, and/or indoor pools provide a healthy way to unwind. Practising a sport, even just walking, is essential to maintaining a healthy weight and good cardiovascular health.

The holiday season often disrupts our sleep habits due to late nights, drinking alcohol or coffee before bed, stress, strong emotions, and working late. Yet, good sleep is crucial for our physical and mental health.

Losing hours of sleep is a debt we must repay. Sleeping in or taking naps can help. But nothing beats regular sleep. Reducing our sleep deprives us of the crucial phases of deep and REM sleep, essential for regenerating tissue, fighting infections, consolidating memory, and regulating emotions. Be careful with naps: they shouldn’t last more than 30 minutes, or else they could negatively affect your next night’s sleep!

In winter, in the Northern Hemisphere, we are exposed to a greater number of viral infections such as colds and the flu (influenza). Cold weather increases the spread of microbes, and spending more time indoors increases the risk of contagion. This is where our immune system comes into play, protecting us against these viral infections as well as many others.

Despite numerous claims to this effect, science has yet to discover a miracle product to boost our immune system. Moreover, it can’t even prove beyond a doubt that being “good as gold” has a direct impact on our immunity. However, it seems logical! This is, among others, the opinion of researcher André Veillette, quoted in La Presse on November 3, 2024 [1]. Here are a few practical tips that may help:

• Lead a balanced life
• Eat a healthy diet
• Treat illnesses, if needed
• Exercise
• Sleep well
• Get vaccinated
• Wear a mask when necessary
• Don’t smoke or consume too much alcohol

Although often put to the test during the holiday season, these habits can be adjusted as needed. Essentially, it’s a matter of paying attention to our diet and sleep, exercising, and limiting our screen time.

Let’s also top up. Top up on love, friendship, or anything else that we really care about. Because that’s what the holiday season is all about: enjoying ourselves and taking a break from the daily grind!

Happy healthy holidays!