While it’s the most wonderful time of year, for many of us, it’s also the most stressful time of year. Parties, shopping, baking, and entertaining during the holiday season can cause stress to peak, and in some cases, can eventually lead to a serious health problem, so it’s important to stay on top of our daily stressors. Here are a few ways to cope with holiday season stress.

Plan Ahead

If you’re not much of a planner, now is a good time to start practicing good organizational skills. Make a to-do list of all the tasks that need to be done in order of importance. Don’t over-commit. Saying yes to every invitation might leave you feeling run down.

Don’t Neglect Your Diet

It’s easy to over-indulge during the holidays, but doing so will likely add to your stress. Be mindful of what you’re eating and drinking and remember to practice moderation. Try eating a healthy snack before a gathering, so you can avoid overeating.

Get Active

Be sure to exercise daily. It will help improve your mood and better equip you to manage stress. Don’t worry about the kind of exercise and how to fit it into your already busy day – even walking around the mall to shop can be a form of exercise!

Get Enough Sleep

If you’re not getting the recommended 7-9 hours of sleep per night, you’re setting yourself up for more stress. Sleep is one of the pillars of good health and without enough of it, our bodies just don’t function at their best. Stick to a firm bedtime and again, don’t over-commit yourself.

Breathe

It may seem silly at first, but setting aside time each day to do breathing exercises has been shown to significantly reduce stress. Learn more about deep breathing and other relaxation techniques here.

Don’t let stress ruin the magic of the season for you. By planning and sticking to your healthy routines, you can combat stress before it takes a toll. As always, if you’re battling an injury or musculoskeletal condition that prevents you from being able to take care of yourself properly, give us a call to schedule a check-up.

School can be tough- but staying healthy shouldn’t be! Check out our top 4 tips for promoting self-care during your upcoming school year:

Stay Relaxed

Here’s how: Incorporate self-care into your weekly routine. Need some ideas? Check out our Mind-Body Guide for things you can try; like yoga, meditation, and even committing to 7 hours of sleep.

Eat Right

Here’s how: Choose to consume more lean poultry, fish, whole grains, fruits, and vegetables as opposed to fattier, red meats, and processed starches. Want another trick? Eat breakfast. Eating breakfast kick starts your metabolism & gives you the energy you need to stay focused.

Keep Moving

Here’s how: Get more steps by taking the longer route on your walk to class. Want an easier place to start? Stand up. That’s right; merely standing up each hour can make an impact as sitting for prolonged periods has shown to have negative consequences on your health.

Sit Up Straight

Here’s how: Ditch the infamous slouch by being mindful of your posture while in class or studying. Your back and neck will thank you. Check out our infographic for tips on how you can set up your workspace to avoid back and neck pain.

Preventative care is the best way to stay healthy when it’s back-to-school time. Making a few adjustments to your routine and being more mindful of your health will help set you up for success this year.

If you need nutritional support or have an injury you’d like to address before the school starts, give us a call.

You may have heard by now, “sitting is the new smoking”. Studies show that sitting for prolonged periods may contribute to many health conditions, regardless if you exercise every day or not. If you’re resolving to improve your health in 2019, strive to sit less and move more. Here are 16 ways to help you achieve that goal.

• Purchase a standing desk. If your occupation requires long hours of desk time, this may be a sound investment.
• Drink more water. You’ll stay hydrated and also be forced to get off your seat for more frequent trips to the restroom.
• Take regular breaks from sitting. Aim to get up and walk or stretch every 30 minutes.
• Stand while watching T.V. You could wash the dishes or stand and fold laundry while your favorite show is on.
• Consider walking or riding a bike to work, school, or the store.
• Get a step counter. It will help you track how many steps you’ve taken and may encourage you to move more.
• Use an alarm. Be deliberate about setting up smartphone reminders to get up and be active.
• Pace while talking on the phone.
• Offer up your seat to someone who really needs it. Opt to stand any chance you can.
• Plan for regular breaks on long car trips. Even a few minutes for a quick stroll around the car will help.
• Visit your co-workers. Instead of emailing or calling, get up to visit co-workers at their office.
• Schedule standing meetings. If there’s no need for a conference table, host a meeting without chairs.
• Get active with your kids. Physical activities such as walking the dog and playing tag outside are great ways to connect with your children without sitting.
• Walk up and down the field while your child is playing. Instead of sitting in the bleachers to watch your kids sporting events, walk and watch at the same time.
• Cook your meals at home. You’ll get more activity by cooking, rather than picking up something to-go or dining in a restaurant.
• Map out a plan each day. Before you head to work, list the ways you plan to cut back on your sitting time each day. This may change from day to day depending on what your schedule looks like, but if you have a plan in place, you’re more likely to follow it.

We hope you’ll be able to use at least a few of our tips to help combat excessive sitting in 2019. We wish you a healthy and happy new year!