Staying Healthy During the Holidays 

The holidays are synonymous with family, friends, delicious food, and great memories. While they are not always consistent with healthy eating, it’s still possible to enjoy these special times and stay on track with good nutrition. 

Give yourself the gift of health this holiday season with simple ways to reduce your risk for breast cancer:

1. Bend tradition and practice portion control

Instead of exclusively indulging in rich dishes during the holiday season, consider balancing out your favorite holiday treats with healthy options. By focusing on fruits, vegetables, and lean proteins, you can create delicious and nutritious alternatives. 

Try not to skip meals in preparation for a big holiday feast, as this can lead to overeating. Instead, experiment with cooking methods like roasting or grilling instead of frying to reduce added fats. With a little bit of planning and exploration, you can enjoy the holiday season while still prioritizing your health.

2. Watch your alcohol intake

Unfortunately, there is no such thing as a “safe” amount of alcohol. Even the smallest amount may add to the risk of developing breast cancer.

You may choose to stop drinking alcohol completely, but if you plan to continue drinking, try to have two or fewer alcoholic drinks per week. Drinking is social for most of us, and the good news is that cutting back on alcohol does not mean cutting back on quality time during the holidays with loved ones.

3. Stay active

Staying active during the holiday season is important for both physical and mental health. Exercise can boost your immune system and prevent weight gain. You may schedule regular workouts into your holiday schedule, or even plan family walks after big meals. Any form of physical activity is better than none!

4. Hydrate properly

Whether you’re getting active or not, one of the most important things is to stay hydrated by drinking water regularly, ideally before you get thirsty. It is recommended that you drink a minimum of 8 to 10 glasses of water each day. 

Water will also boost your immune system and help prevent you from getting sick during cold and flu season.

5. Manage stress
   The holidays can be stressful for many people, and it’s important to find healthy ways to cope. Try these tips to stay calm and grounded:

• Make a plan for all of your tasks and events to help reduce feelings of overwhelm.
• Practice relaxation techniques like deep breathing or mindfulness.
• Do not be afraid to say no to events or tasks that overfill your schedule.
• Take breaks and prioritize self-care, such as taking a warm bath, or reading a book.
• Make sure you get enough sleep.
• Seek counseling if you are struggling.

The Koning team wishes you a happy and healthy holiday season!