Ep. 28 Holiday SZN Health Guide

Holliday- induced stress is the worst. Today's episode covers ways to ease your holiday stress through simple methods! Also covered is a list of scientifically-proven healthy gift ideas for your loved ones.




Some NY Times recommended books for healthy living:
-        How to Change: The Science of Getting from Where You Are to Where You Want to Be – Katy Milkman

-        Healthy Buildings: How Indoor Spaces Drive Performance and Productivity – Joesph G. Allen and John D. Macomber

-        Poetry RX: How 50 Inspiring Poems Can heal and Bring joy to Your Life – Dr. Norman Rosenthal

-        The New Normal: A Roadmap to Resilience in the Pandemic Era – Dr. Jennifer Ashton

-        Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind – Dr. Judson Brewer. 

Transcript

With the holidays come celebrating, gathering, feasting, shopping and more! Plus, a snowball of stress – maybe even a few. Wouldn’t it be great if we had a guide to managing holiday-induced stress? Today’s episode of Alphabet Soup is just that guide! On ways to help you facilitate an eggnog-smooth holiday season. Keep listening to find out more!

Not only are the holidays in full swing, but it’s also the peak of flu season. Additionally, with Omicron, the new strain of Covid-19, it is critical that we take initiative for our health this winter. We can do this by regularly washing our hands, especially before cooking and eating. 

While we are skeptical of the holiday calories and may be tempted to skip meals to make up for it, this is a counterintuitive plan. I know what you’re thinking, save calories to spend on a big feast later. However, skipping meals causes your blood sugar levels to drop and slows down your metabolism, which can lead to weight gain. It’s better to have light meals spread throughout the day to keep your metabolism running!

If you are hosting a large party, it is beneficial to ventilate your home as much as possible by cracking doors or windows open, swapping out the pleated air filters in the vents for new ones, and switching on an air purifier if you have one. According to the CDC, “improving ventilation (air flow) can help prevent virus particles from accumulating in the air in your home”. Taking these measures are good ways to brighten the holidays by preventing the spread of disease.

Surprisingly, stress levels rise during the holidays. The American Psychological Association reports that 38% of Americans say that stress, which includes fatigue, anger and irritability around this time of the year are holiday-induced. This is specifically true for women, who say they feel pressure when taking on tasks like shopping for gifts, cooking big family dinners, and cleaning afterward. To combat this, make sure to take time for yourself too. Step away from the hundred-item to-do list and enjoy the present moment. Like Master Oogway from Kung Fu Panda wisely noted, “Today is a gift. That is why it’s called the present.” Giving yourself some headspace may be the best present your wellbeing can receive. While the holidays are about spending time with the people you love, taking care of yourself will give you a greater capacity to spread the holiday spirit with others. Some self-care activities to try are going on a walk in the crisp air, making a cup of tea, watching the sunrise, reflecting on things you are grateful for, listening to a podcast, taking a break from media, or reading a book. In perfect timing, the New York Times has just released its Top Eight Books for healthy living, here are a few of them: 

-        How to Change: The Science of Getting from Where You Are to Where You Want to Be – Katy Milkman

-        Healthy Buildings: How Indoor Spaces Drive Performance and Productivity – Joesph G. Allen and John D. Macomber

-        Poetry RX: How 50 Inspiring Poems Can heal and Bring joy to Your Life – Dr. Norman Rosenthal

-        The New Normal: A Roadmap to Resilience in the Pandemic Era – Dr. Jennifer Ashton

-        Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind – Dr. Judson Brewer. 

Some of your stress may also have to do with trying to figure out what gifts to get your loved ones. So, here is a list of healthful holiday gifts that are practical and useful. 

1.     A humidifier - humidifiers can keep your nasal passages moist and ready to trap and quell any infections that attempt to invade your body. They can also reduce snoring, which is perfect for those of us with snoring family members or pets who make the entire house rumble. 

2.       A smart watch – to help the gift recipient reach their fitness goals this 2022! John Hopkins cardiologist Seth Martin, M.D., M.H.S. acknowledges that changing fitness habits can be difficult, and that tracking likely helps many people make progress. 

3.       An Air Fryer - to cook your favorite fried foods with just as much crisp! But a lot less grease. According to most scientific measures, air frying can cut calories by 70% to 80%, leaving your cravings and your calorie conscience satisfied. 

4.       A weighted blanket – often integrated as a part of sensory integration therapy, weighted blankets can reduce stress, anxiety, manage OCD, help with symptoms of PTSD and improve overall sleep quality. 

5.       Shiatsu Neck and Back Massager – deep tissue massager to relieve muscular neck and back tension. Perfect for releasing workday cramps and knots. 

Finally, for today’s bit I’d like to take a minute to acknowledge those who have been affected by the pandemic. I know that this holiday season may be more challenging for some of us who are dealing with mixed emotions and sentimentalities from change and loss. And I’d like to remind those of you who are listening that seeking comfort from the people around you can help you to embrace these challenges. Co-lead for the DOH Behavioral Health Strike Team, whose primary focus is to minimize the detrimental psychological effects of stress and trauma, reminds us that, “As the calendar turns over to a new year, it may be helpful to recognize and celebrate the remarkable efforts made by so many. The holiday season provides us a chance to express gratitude, care, and compassion to ourselves and to others. And to, hopefully, take a much-needed break when we can to reflect with hope on our collective resilience, and all that we are capable of together.” 

I hope this guide helps you navigate through this time as we are slowly progressing towards relishing in pre-covid festivities!  Thank you for listening to Alphabet Soup! If you enjoyed the episode, consider following for more. I’ll be back with another episode next week!