The holiday season is right around the corner and with it come travelling and festive gatherings with family and friends.
But amid all this Christmas cheer, maintaining a healthy lifestyle can seem daunting.
Especially as you age, keeping to your health habits throughout the year is more important than ever.
Which is why we wanted to share the Physical Nutrition team’s favourite festive health tips. To help you keep your health in check while you enjoy the coming holidays.
Without worrying about colds, the flu or breaking your healthy habits.
Dehydration can sneak up on you during travelling or the busy festive period.
Which is why carrying a reusable water bottle is the perfect way to keep you on track.
Easy to carry around with you and refill when needed. Even at the airport.
What’s more, water will help fortify your immune system and keep your blood sugar in check.
So instead of calorie packed coffees or sugary soft drinks, why not try some natural flavoured water?
Simply add fruit or herbs to your water for an extra flavour. A great way to motivate you to stay on top of your drinking goals. Cranberries, cucumber, mint or rosemary can be perfect choices for the season.
Holidays can throw your daily routines off balance. Especially when it comes to your sleep.
So aim to stick to your normal sleep pattern as closely as possible.
Packing an eye mask or some earplugs can also help you get a restful night’s sleep, even in noisy environments.
What’s more, if you’re regularly taking medication, it’s a good idea to set a reminder alarm on your phone. As the holidays bring multiple distractions, which could easily lead to missed doses.
With reduced daylight around this time of year, comes a lack of vitamin D.
So make sure you step outside the house when you can for a short walk, a stroll or even sitting in the garden for 5 minutes.
This will not only support our vitamin D production, but also your mental well-being.
Eating foods rich in vitamin D is also a great way to help your body during winter. Salmon, cheese boards, mushrooms and eggs are a great vitamin D source for an extra boost.
This is crucial for your bones, brain health and energy levels. Keeping you in top form to enjoy the festivities.
The holidays can be busy and stressful. So now it’s even more important to allow yourself time to recharge.
Whether it’s a few minutes of meditation, a short walk, a soothing bubble bath, or simply unwinding with a good book…
These can work wonders in keeping stress at bay, without taking up too much time. Because as they say: to look after others, you have to look after yourself first…
Communal eating is an ancient practice with a long history. From the neolithic times, when shared meals were a sign of abundance, to modern day get-togethers.
People continue to come together and feast over shared dishes. And family dinners are still central to most cultures, especially around special occasions and celebrations.
But why do we still do this? And could a shared meal have significant health benefits well beyond the creation of bonds?
Let’s take a look…
The Social
Picture this: a table full of vibrant dishes, laughter echoing through the air, and the warmth of connection with those around you.
Whatever communal eating looks like for you, it still is a social feast. Creating bonds which transcend the simple act of just consuming food.
In fact, studies show sharing meals fosters a sense of belonging and strengthens relationships. Whether it’s a weekly family dinner or a gathering with your best friends.
These shared moments over glasses of wine and bowls of pasta can give you the chance and space to communicate without distractions.
Helping you create a wider support network and strengthen relations.
The Psychological
Food is not just fuel for the body, but also the mind.
Communal eating has clear psychological benefits, influencing our mood and emotional well-being.
A 2017 study from the University of Oxford revealed how social eating not only creates bonds within the community, but can also make you feel happier.
You see, the act of sharing a meal triggers the release of oxytocin, the “love hormone”.
Reducing feelings of loneliness, promoting trust and connection.
What’s more, the ritualistic nature of eating together can also soothe stress and provide you with a sense of stability.
The Physical
Now, let’s talk about the body.
Communal eating is also a feast for your physical health. When you share meals, you tend to opt for healthier choices and a variety of dishes, which often lead to a more balanced diet.
What’s more, research suggests people who eat together consume more fresh fruit and vegetables.
With shared, home-cooked meals being more dense in nutrients. Reducing your risk of obesity and disease.
Beyond these nutritional benefits, the act of eating slowly and savouring the moment can also aid digestion and prevent overeating…
Contributing to healthy weight management.
But what’s even more impressive?
Recent studies have shown the positive effect communal eating has on cardiovascular health.
As we already said, eating with loved ones boosts your ‘happy hormones’. This helps keep your heart strong and your blood pressure down.
The Creative
Having people over for a meal or even a snack board, can be a great excuse to try something new.
A chance to browse recipes, experiment with different cuisines, fresh tastes and textures.
Trying new dishes can help you (and your guests) discover new favourites. While also reducing stress and helping you blow off some steam.
From quick 10-minute stir-fries to slow-cooked stews and casseroles…
Whatever is your cup of tea, cooking for others will definitely boost your creativity too.
Not Just A Table
Communal eating not only brings us together, but it also nurtures your emotional and physical well-being.
So whether it’s a weekly family dinner or a casual gathering…
Remember – the magic of communal eating goes far beyond the meal itself.
Eating seasonally means eating foods grown, farmed and harvested locally…when they’re at their freshest.
This is what’s known as “from-farm-to-plate”.
And avoids foods which spend weeks in storage and transportation. Leading to poor quality produce, which could even rot before it makes it to your kitchen.
Best of all, seasonal fruit and veg have no dodgy chemicals added to them.
Meaning they’re a healthier, all natural choice.
For instance – explore the local farmer’s market, and you’ll notice how produce changes throughout the year.
From bunches of tart rhubarb in April and May, to punnets of juicy strawberries in June.
