As we approach the festive period with all the extra stress and busyness that comes this time of year, it is really important to remember to look after your physical and mental health. Here are a few suggestions that can help you to stay healthy and enjoy the holidays.
Mental health: Sometimes all the excitement, extra work and seeing friends and family can become overwhelming. So make sure you take some time out for yourself, even if it is just excusing yourself for ten minutes to go to anther room or an hour to go for a walk alone. Tune into your body and take some slow, even breaths. It is amazing how just simply breathing can help to calm the nervous system. Be mindful of those around you, especially children that struggle when there is a lot going on. Have a plan in place that will allow them to take some time out if needed. This can be having a signal or "timeout" word that allows you to support someone to leave the situation or room. Children can sometimes appear 'badly behaved' but this is often because they are unable to express themselves. Make sure you have time for them to be calm.
Christmas can be an emotional time especially if you are missing loved ones, so be kind to yourself and respectful of others who may not be sharing in the festivities due to their physical or emotional health.
Move: Although it is nice to take some time off work and sit around watching TV and relaxing it is also important to keep your muscles moving. Get up, stretch, go for a walk. However take care when getting out and about if it is icy. The last place you want to spend Christmas is A&E with a sprain or fracture. Wear shoes or trainers with some grip and check in on your balance and sense of alignment. Those of you who have a MELT ball or roller, don't forget to use them to keep you from getting stuck and dehydrated fascia in your body.
Dehydration: Make sure you drink plenty of fluids. It is more difficult in the winter to remember to drink but very easy to get dehydrated sitting by the fire or in a centrally heated house, and especially if drinking alcohol. So aim for 2 litres of water (herbal teas, fruit juice) Be aware of drinking too much coffee and alcohol which can dehydrate you. If you can have one glass of water for each coffee or alcoholic drink that will help to prevent dehydration.
Gut health: It is lovely to enjoy lots of lovely rich food over Christmas but remember to look after your gut. There are plenty of ways to get fibre into your diet, Christmas dinner with lots of vegetables and maybe an extra brussels sprout or two! Sweet and rich food can be inflammatory to the body so be mindful if you start feeling stiff, achy or sluggish it may be worth looking at what you have been eating.
Sleep wake cycle: We often get out of routine when we are on holiday and like to have a lay in or go to bed later. The body has a sleep wake cycle called your circadian rhythm and it is important to listen to that as it helps to control your hormones. It will also make it more difficult to get back to work or school after the New Year. So try to keep a little bit of a routine if you can and the most important thing is to get some daylight.
Mental health: Sometimes all the excitement, extra work and seeing friends and family can become overwhelming. So make sure you take some time out for yourself, even if it is just excusing yourself for ten minutes to go to anther room or an hour to go for a walk alone. Tune into your body and take some slow, even breaths. It is amazing how just simply breathing can help to calm the nervous system. Be mindful of those around you, especially children that struggle when there is a lot going on. Have a plan in place that will allow them to take some time out if needed. This can be having a signal or "timeout" word that allows you to support someone to leave the situation or room. Children can sometimes appear 'badly behaved' but this is often because they are unable to express themselves. Make sure you have time for them to be calm.
Christmas can be an emotional time especially if you are missing loved ones, so be kind to yourself and respectful of others who may not be sharing in the festivities due to their physical or emotional health.
Move: Although it is nice to take some time off work and sit around watching TV and relaxing it is also important to keep your muscles moving. Get up, stretch, go for a walk. However take care when getting out and about if it is icy. The last place you want to spend Christmas is A&E with a sprain or fracture. Wear shoes or trainers with some grip and check in on your balance and sense of alignment. Those of you who have a MELT ball or roller, don't forget to use them to keep you from getting stuck and dehydrated fascia in your body.
Dehydration: Make sure you drink plenty of fluids. It is more difficult in the winter to remember to drink but very easy to get dehydrated sitting by the fire or in a centrally heated house, and especially if drinking alcohol. So aim for 2 litres of water (herbal teas, fruit juice) Be aware of drinking too much coffee and alcohol which can dehydrate you. If you can have one glass of water for each coffee or alcoholic drink that will help to prevent dehydration.
Gut health: It is lovely to enjoy lots of lovely rich food over Christmas but remember to look after your gut. There are plenty of ways to get fibre into your diet, Christmas dinner with lots of vegetables and maybe an extra brussels sprout or two! Sweet and rich food can be inflammatory to the body so be mindful if you start feeling stiff, achy or sluggish it may be worth looking at what you have been eating.
Sleep wake cycle: We often get out of routine when we are on holiday and like to have a lay in or go to bed later. The body has a sleep wake cycle called your circadian rhythm and it is important to listen to that as it helps to control your hormones. It will also make it more difficult to get back to work or school after the New Year. So try to keep a little bit of a routine if you can and the most important thing is to get some daylight.
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