A Healthier You This Festive Season
The festive season is a time for indulgent feasts and heartfelt connections. However, it’s also a time when calorie-dense foods and a sedentary lifestyle can take a toll on our health. Studies show adults can gain between 0.4 to 0.9 kg during the holidays, primarily due to increased food intake and reduced physical activity (1).
While the festive season is a time for enjoyment, making mindful choices can help you stay healthy and feel your best.
Tips for Healthy Eating
Here are some tips to maintain a balanced approach to eating during the festive season:
- Mindful Portion Control: Using smaller plates can help manage portion sizes, and starting meals with high-fibre foods like salads can promote satiety.
- Healthier Cooking Methods: Opt for baking, steaming, or grilling over deep-frying. For example, baking or air-frying snacks can reduce fat content.
- Limit Sugary Beverages: Alcoholic and sugary drinks can add unnecessary calories. Consider water or sugar-free options to maintain calorie balance.
Staying Active
Physical activity often takes a backseat during the festive season. To counteract this:
- Incorporate Movement: Engage in family activities like walking tours of festive light-ups, shopping to keep up with steps or playing games.
- Set Realistic Goals: Aim for at least 150 mins of moderate-intensity aerobic activity weekly, as recommended by the Health Promotion Board (HPB) (2).
Managing Stress
Sometimes the hustle and bustle of festivities such as financial pressure or last minute preparations can lead to stress. Here are some tips to help manage it more effectively:
- Prioritise Sleep: Ensure you get 7-9 hours of quality sleep to help manage stress and maintain energy levels (3).
- Practice Mindfulness: Techniques such as deep breathing or meditation can help reduce anxiety (4).
- Plan Ahead: Organise your schedule to balance social commitments with personal downtime.
While indulging in the festivities, don’t forget to keep an eye on your overall health. By making mindful choices in eating, staying active, and managing stress, you can enjoy the festivities without compromising your health. Let’s embrace a balanced approach to ensure a joyful and healthy holiday season.
Thank you for your time.
Sincerely,
MHC Asia Group
References
- Díaz-Zavala, R.G., Castro-Cantú, M.F., Valencia, M.E., Álvarez-Hernández, G., Haby, M.M. and Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of Obesity, [online] 2017, p.2085136. doi:https://doi.org/10.1155/2017/2085136.
- Lee, Y.S., Biddle, S., Chan, M.F., Cheng, A., Cheong, M., Chong, Y.S., Foo, L.L., Lee, C.H., Lim, S.C., Ong, W.S., Pang, J., Pasupathy, S., Sloan, R., Seow, M., Soon, G., Tan, B., Tan, T.C., Teo, S.L., Tham, K.W. and van Dam, R.M. (2016). Health Promotion Board–Ministry of Health Clinical Practice Guidelines: Obesity. Singapore Medical Journal, [online] 57(6), pp.292–300. PubMed: https://pubmed.ncbi.nlm.nih.gov/27353244/.
- Baranwal, N., Yu, P.K. and Siegel, N.S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, [online] 77(77), pp.59–69. doi:https://doi.org/10.1016/j.pcad.2023.02.005.
- Shattell, M. and Johnson, A. (2017). Three Simple Mindfulness Practices to Manage Holiday Stress. Journal of Psychosocial Nursing and Mental Health Services, 55(12), pp.2–4. doi:https://doi.org/10.3928/02793695-20171117-01.
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