3 hacks for a healthier holiday

The week between Christmas and New Year’s often means a break from work, lots of holiday treats and more time with loved ones. It also may be the time when you press Pause on some health goals — like hitting that 8 a.m. gym class or choosing water over soda. However, you don’t have to give up on festivities to make moves toward your best, healthiest self. New research shows there are small changes you can make to improve your health, and you can easily fit them into your end-of-2023 plans. Here’s what to do.

Instead of watching Elf again … read A Christmas Carol

Gathering the family for a classic Christmas movie is a great cozy tradition — and you should definitely add a streaming marathon to your holiday to-do list. But if you want to spark imagination, you may want to consider throwing in some festive books and cutting down on screen time. Research published in the journal Psychology of Aesthetics, Creativity and the Arts found that the participants were more imaginative after reading books than they were after watching television.

If the little ones around you are too spooked by the Ghost of Christmas Past, you can read The Grinch Who Stole Christmas or The Polar Express out loud instead. They may even like story time better than the film versions.

Instead of hitting the gym early … sleep in

You may feel guilty about skipping your early-morning bootcamp over the holiday break, but there’s a good reason to lounge around in your bed. A new study published in Sleep Health found that individuals who snoozed for at least one hour longer on weekends than on weekdays had lower rates of cardiovascular disease, such as coronary heart disease, stroke and angina.

While it may be a positive thing to sleep in on the weekends, overall it’s still ideal to get the best quality sleep possible every day of the week. Currently the recommendation for adults from the Centers for Disease Control and Prevention is seven or more hours of sleep per night. Trying to catch up on sleep may stop you from feeling sleepy in the short-term, “but it’s not going to reverse the effects of chronic sleep deprivation,” sleep medicine specialist Sarah Silverman, PsyD, previously told the Deseret News. Sleep deprivation can cause plenty of health issues like impaired memory, weight gain and a weakened immune system — so while there may be some benefits of catching up on sleep, you shouldn’t rely on it overall.

If you’re looking to get better quality sleep overall, the holiday season is a great time to start a healthy sleep routine, which can help you get adequate rest. Sneak in some movement during the day, like a walk with your family; stop looking at screens at least 30 minutes before bed (maybe pick up a Christmastime book instead? Jimmy Stewart narrating “It’s a Wonderful Sleep Story" on the Calm app is also a great option); and enjoy a hot soak in the tub before you hit the hay — candy-cane bath bomb optional.

Instead of overindulging in eggnog … try a festive mocktail

The holiday season also means overflowing eggnog and spiked cocoa, but you may want to cut back for your heart health. An expert warns about “holiday heart syndrome” — a term for heart rhythm problems caused by excessive alcohol consumption.

Although it’s not exclusive to the holiday season, Christmastime tends to be when many people drink to excess, such as at holiday parties. Too much alcohol consumption can lead to heart issues such as atrial fibrillation, commonly known as A-fib, or irregular and often rapid heartbeat, and it’s linked to an increased risk of stroke and heart failure. Symptoms of A-fib include breathlessness, dizziness, chest discomfort, heart palpitations and a sensation of the heart beating significantly faster.

Dr. Sharon Reimold, who sounded the alarm about holiday heart syndrome, recommends drinking in moderation this holiday season, though it’s worth noting that the World Health Organization says “there is no safe amount [of alcohol] that does not affect health.” If you are trying to dial back your consumption of alcohol, you don’t have to stick with less-than-exciting options like water: There are oodles of holiday mocktail recipes that celebrate the flavors of the season, sans alcohol. Plus, hot chocolate, which has its own health benefits, is naturally booze-free.