HealthyLife Articles

Tag: holidays

Dealing With Grief During The Holidays

SUCCESS OVER STRESS

Many people think they are supposed to be happy during the holidays. You may even feel guilty if you’re not “choosing joy.” But these high expectations can cause even more stress during an already stressful season.

What is grief?

Grief is a normal human response. It can happen anytime, especially during the holidays. When you lose someone or something that’s important to you, you can experience grief.

Grief is different for everyone. It can cause sadness, anger, fear, guilt and many other emotions. You may also have physical signs like:

* Headaches

* Upset stomach

* Sleep changes

* Feeling like you can’t breathe

* Appetite changes

What to do

When you experience a loss, you need to feel grief in your own way. You can do this by:

* Allowing yourself to feel whatever you feel.

* Taking care of yourself. Try to get regular sleep and eat healthy foods. Exercise can help you relieve stress too.

* Talking to others. A trusted friend or family member can help you get your feelings out.

* Writing it down. If you don’t want to talk to someone, try writing down your feelings and thoughts.

* Avoid big decisions. Try to wait a year after a loss before you decide to move, change jobs or make other big life changes.

If you feel grief this holiday season, ask for help. A counselor, therapist or support group may help you feel better. If these things don’t help, talk to your doctor.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Escape The Holiday Carbohydrate Trap

HEALTHY EATING

The holidays can feel like one big carbohydrate trap. For people who are watching their carb intake, this time of year can be challenging. Between all the bread, mashed potatoes, and desserts, many people throw up their hands and declare, “I’ll start eating better AFTER the holidays.” But, there is no reason to take an all-or-nothing approach. You can enjoy holiday meals and avoid overdoing it.

Whether you’re managing diabetes or just trying to eat fewer empty carbs, here are some holiday eating tips:

*Focus on eating more vegetables.Have the turkey and some of your favorite veggie sides, and hold off on the mashed potatoes or rolls. You might find yourself satisfied, but if not, you can always go back for another serving.

*Bring a dish you know is low-carb.Make sure it is something you enjoy eating, and that feels festive for the occasion. You’re not depriving yourself; you’re enjoying delicious, low-carb food.

*Think in advance about what foods are worth the indulgence.Instead of sitting down and throwing caution to the wind, pick one or two of your favorite carbohydrate-rich foods to enjoy. If you really want dessert, try limiting your servings of potato, rolls, stuffing, and macaroni in your main meal.

*Have a healthy snack in advance.If you show up at the table starving, you’re more likely to be tempted. A handful of nuts or an apple with peanut butter can take the edge off and prevent overeating.

© American Institute for Preventive Medicine

January 23, 2026
Save Now For Holiday Gift-Giving

FINANCIAL HEALTH

The holidays have a way of sneaking up on us. Before you know it, the stores will be full of holiday cheer, enticing you to begin what is often a season of overspending.

Now is the ideal time to start saving so you won’t be caught unprepared. If you enter the holidays with a plan, you will be less likely to impulse-purchase or rack up unwanted credit card debt.

Three easy steps to make your holidays debt-free

1.Set a gift-buying budget.Decide in advance how much you can reasonably spend. For some people, setting a dollar amount per person works well. Or you can set a total amount that feels comfortable for you.

2.Use your budget to determine how much you need to save each month.Take a hard look at your income versus your bills and see how much money you can set aside. If your gift-buying budget is more than you can save, it’s time to reevaluate. Remember, the goal is to get through the holiday season without racking up debt.

3.Put the money out of reach.Open a separate savings account so you won’t be tempted to spend your holiday money. When you’re ready to begin buying gifts, using cash can help keep you on budget. Another option is to purchase gift cards you can use for holiday purchases.

© American Institute for Preventive Medicine

January 23, 2026
Avoid Holiday Debt

Financial Health

Give yourself a present. Keep holiday spending within your means.

* Set a limit on what you will spend.

* Make a list before you shop.

* Buy from stores that offer layaway plans.

* Avoid impulse buying. Leave your credit cards at home.

* Shop less – in stores, online, and while watching TV.

* At family gatherings, discuss ways you can all spend less on gifts. Make a resolution to start a monthly savings account to use for holiday spending.

* Comparison shop. Check out prices online and in-store ads. Use coupons for items on your list.

* Pay with cash or a debit card.

* Don’t go overboard, even during sales. You’ll save 100 percent on items that you don’t need.

* Don’t charge more than you can pay off when your balance is due.

© American Institute for Preventive Medicine

January 23, 2026
Plan For Happiness During The Holidays

Connect With Relatives

If holidays are sad due to a lost loved one, plan to be with other people.

For many people, holiday times are too hectic and tiring to be enjoyable. For others, living alone or with memories of a lost loved one brings sadness.

* Schedule activities you enjoy, but take time to unwind.

* Keep from over planning, hosting, and attending too many events.

* Lower expectations of having a perfect holiday. Focus on family traditions that are enjoyable, but realistic.

* Talk to someone you trust if you are having sad feelings.

© American Institute for Preventive Medicine

January 23, 2026
10 Ways To Avoid Holiday Weight Gain

HEALTHY EATING

It can be especially hard to avoid extra pounds when there’s holiday food everywhere you turn. Stick to the basics of healthy eating so you can make it to the new year without regrets.

1.Drink more water:Drinking water before you eat may help you feel fuller and eat less.

2.Skip the soda, hot cocoa and high-sugar coffee drinks:Replacing sugary drinks with water can help you lose weight.

3.Get exercise:Even just a few minutes a day has health benefits and can help you burn calories.

4.Eat fruits and vegetables:These foods are generally packed with nutrition and low in calories.

5.Get enough sleep:Lack of sleep can cause more cravings for unhealthy foods.

6.Listen to your body:Stop eating when you start to feel full, not when you’re stuffed.

7.Start with small portions:Start with smaller amounts of food on your plate, and wait to see if you need more later.

8.Keep a food diary:This helps you get a clear picture of what you’ve eaten.

9.Don’t eat and watch TV:This can lead to mindless eating and consuming too many calories.

10.Build muscle:Muscles help your body burn more calories, even when resting.

© American Institute for Preventive Medicine

January 23, 2026
How To Eat Healthy At Holiday Parties

HEALTHY EATING

Many people find that the holidays ruin their healthy eating plans. The sweet and high-calorie foods at family gatherings and parties can be hard to resist. After all, that pumpkin pie topped with whipped cream only comes once a year. Despite the many temptations, you can learn how to eat less. And, you can still enjoy your holiday favorites without eating too much or feeling guilty later.

Try these tactics the next time you head to a holiday dinner or party:

Don’t go to the party hungry.If you are faced with a table of goodies and you’re starving, it can be hard to control your eating. Before you go to the party, have a serving of fresh vegetables like carrots, broccoli or a greens salad. Make it a low-calorie snack so your stomach is partially full by eating only a few calories.

Get water right away.Drinking water before your meal will help you slow down your eating and may help you to feel fuller, sooner. Then, move away from the food table and socialize with other guests for a while before making food choices.

Start with a small plate.Rather than fill up a larger plate with lots of foods, use a smaller plate. Then, fill it with portions that are smaller than you would normally eat. You can always go back later for seconds if you’re still hungry.

Eat slowly.Take sips of water with every few bites. Put your fork down and socialize during the middle of your meal. Chew each bite well and enjoy how it tastes before you swallow.

Listen to your belly.When you feel almost full, that’s the time to stop eating. It takes time for your stomach to tell your brain that you’re full. Chances are, you will be very full in a few minutes.

Allow yourself a special treat. If you really want that brownie, have it. But, take a small piece and enjoy it. A few bites can be just as satisfying as a big portion – without the guilt.

If you do eat too much at a party this holiday season, don’t give up on your healthy eating goals. Everyone has slip-ups on diets once in a while. Consider it as a lesson learned or a minor setback. Come up with a plan to eat healthier at your next party. You can start fresh tomorrow!

Sources: United States Department of Agriculture, Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Tips For Work Gift-Giving

WORK LIFE

If you’re considering buying presents for people at your workplace, it’s important to know how to do it right:

*Be discreet.If you are buying gifts for just a friend or two, consider giving them outside of work so others don’t feel excluded.

*Keep it professional.Work-related items, such as a nice pen or a coffee mug (if the person drinks coffee), are appropriate options. Personal items, such as perfume or clothing, should generally be avoided.

*Be careful about supervisors.Many companies frown upon giving gifts to the boss. Although your intentions may be good, co-workers may see it as a way to buy into your boss’s good graces. And, it could make your boss uncomfortable.

*Don’t go overboard.Spending more than you can afford isn’t necessary and may make the recipient feel uncomfortable.

*Consider different religions and beliefs.Remember that not everyone celebrates the same holidays.

Hands-free etiquette

Whether you’re in a work meeting or at the office holiday party, you may want to put down your smart phone. Checking your email and posting to social media during work activities may give others the impression you are bored or would rather be somewhere else. If you must have it on for emergency calls, silence the dinging emails and text messages to minimize distractions.

© American Institute for Preventive Medicine

January 23, 2026
3 Keys To A Virtual Family Gathering

FAMILY LIFE

While there is no true replacement for being with family & friends, the option to connect virtually is sometimes the best available. To get the most out of your virtual time, consider these tips.

Have the right technology and try it out in advance

You need a quality device setup for video chats, such as a laptop, smartphone, or tablet. You also need a good internet connection.

Choose an app that works for everyone

There are so many video chat apps out there. The right one for you depends on the size of the group and the devices people are using. Shop around.

Plan virtual activities that everyone can enjoy

* Pictionary

* Charades

* Scattergories

* Talent show

* Trivia

* Get-to-know-you-better questions

* Jokes or riddles

© American Institute for Preventive Medicine

January 23, 2026
3 “S”S To Get Fit During The Holidays

BE FIT

Do you assume the holidays are too busy for exercise? Think the holidays are just about treats? Keep these three tips in mind and you could have a fit, healthy and happy holiday season!

1. Short bursts: Make your exercise bite-sized! Ten minutes of exercise here and there can be just as effective as 30 minutes at once. Try a quick walk first thing in the morning, at lunch and after work.

2. Stress relief: Is the holiday season too stressful? Exercise is one of the most effective ways to lower stress hormones in the body. Make time to move and you’ll feel great mentally and physically.

3. Savor it: Exercise doesn’t have to be a chore. Pick something you like, or play your favorite music while doing it. Make exercise your “me time.”

Sources: National Institute of Diabetes and Digestive and Kidney Diseases, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026