25 Dec Stay Grounded This Season: Health and Mindfulness Tips During Holidays
Here we are in the thick of the holiday season, and many of you are likely feeling the stress this time of year brings. Having recently completed a busy season myself, I can certainly relate! This got me thinking about the power of circadian rhythms—or chronobiology—which has been gaining traction in mainstream media.
As we navigate this busy season, it’s especially important to focus on what I call the “big four”: sleep, exercise, nutrition, and mindfulness. Taking care of these areas not only benefits you but also those you care for and love.
Let’s dive into how you can support your circadian health and the big four:
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Circadian Rhythms
Our circadian rhythm is a roughly 24-hour cycle that regulates essential bodily functions like temperature, hormone release, digestion, sleep, and mood. These rhythms respond to environmental light and darkness, but there are notable sex differences.
For women, the circadian cycle is slightly shorter—around 23.5 hours compared to men’s 24.5 hours. Women also experience earlier melatonin secretion and peak core body temperature, which influence sleep and wake cycles.
Circadian misalignment, common during holiday travel or sleep deprivation, impacts men and women differently. For women, it often disrupts appetite hormones, decreasing the satiety hormone leptin and increasing the hunger hormone ghrelin, leading to reduced feelings of fullness. Men, by contrast, tend to crave energy-dense foods without significant hormonal changes.
Understanding these differences can guide strategies to maintain energy balance during this hectic season.
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Keep Moving with Simple Exercise
Movement is essential for overall well-being, especially during the holidays. The good news? You don’t need intense workouts to reap the benefits. Engaging in simple activities like walking, yoga, or light stretching can help regulate circadian rhythms, improve mood, and reduce stress.
Consistency is key. Aim for daily movement, even if it’s just a brisk walk or a few minutes of gentle stretching. These small efforts can make a significant impact on your physical and mental health.
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Nourish Your Body and Soul
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The holidays often come with messages about burning off holiday treats, but let’s shift the focus to nourishment instead of restriction. Food is more than calories—it’s fuel for your body and a source of joy.
Choose quality over quantity. Incorporate nutrient-dense foods like lean proteins, whole grains, and vibrant fruits and vegetables into your meals. And remember, enjoying a holiday cookie or a festive treat is part of a balanced approach.
By being mindful of your food choices and making an effort to move daily, you’re already supporting your overall health. Life is about balance, so let yourself savor the season’s joys guilt-free.
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The Power of Mindfulness
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In the hustle of the holidays, taking a few moments for mindfulness can make a world of difference. Practices like meditation, deep breathing, or even a few minutes of quiet reflection can help calm your nervous system and promote a sense of peace.
If traditional meditation feels challenging, explore other short guided meditations. These techniques are great for helping your body reset and recharge, even during a hectic day.
The holidays can be a whirlwind, but by focusing on sleep, simple exercise, nourishing your body, and incorporating mindfulness, you can navigate the season easier. Remember to prioritize what feels good for you, whether it’s enjoying time with loved ones or finding a quiet moment for yourself.
And yes, sometimes taking care of yourself includes eating the cookie!
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Empowering Your Health with Seva Health
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At Seva Health, my goal is to help you move from ‘surviving’ to thriving in every area of your life. When I work with my private coaching clients, we start by analyzing your overall health—like sleep and nutrition patterns—to provide personalized insights, empowering you to make informed decisions. For many, this starts with a tailor-made supplementation regimen – taking the guesswork out of the picture!
Quality sleep is achievable! By understanding your personal health needs and making targeted lifestyle choices, you can support your overall well-being at every stage of life.
Start today—because better sleep is foundational for a stronger, more resilient you now and in the future!
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