Festive season: navigating indulgence, arguments and self-care
Alexandra Sasidharan-Scherrer
Are you watching what you eat during the holidays, setting limits for yourself and counting calories? Around Christmas, people tend to cook lavish meals, eat a lot and start indulging in biscuits and mulled wine as early as Advent. So do the holidays pose a challenge to our health?
Many people look forward to the Advent season. For others, what's supposed to be a time of tranquil contemplation is a source of stress. Buying presents, family problems or even loneliness can feel just as much a part of Christmas as the tinsel on the tree. For exercise specialist Kim Zwygart, it's primarily your own expectations that determine whether you put yourself under pressure and rush to the gym or simply go out for some fresh air in between.
For nutritionist Ellen Weber, it's important not to deny yourself anything during the festive season or to go without food all day. Balance is the magic word. Even resolutions can become stressful and disappointing when losing that half kilo turns out to be harder than expected. That’s why the nutritionist at santé24 advises setting goals in advance instead of waiting for the start of the new year.
Positively formulated resolutions take you further
But how can you achieve your goals? “Relapses can happen, but it's important to overcome internal and external hurdles and stay on the ball,” advises Kim Zwygart. If you want to exercise regularly, you need to change your behaviour, and that starts with establishing a routine. Weight loss, for example, is a longer-term goal, and this sometimes requires taking stock of where you are right now. “It doesn’t have to be a to-do list; the key is simply recognising what you’ve already achieved so you can be proud of yourself,” emphasises Zwygart.
For psychologist Alice Baldinger, the end of the year is just another month-end, “but some like things to be finished and complete.” That’s why it’s important to formulate your resolutions positively and think about what plan B might look like if things don’t go as intended.
Apart from perseverance, what are the biggest obstacles during the festive season? When it comes to healthy nutrition, it’s the foods that are readily available in stores or at home. Saying no is very difficult, says Ellen Weber.
That’s why she believes it’s important to enjoy everything consciously. If you’re serving your guests a heavy meal such as fondue or raclette, you should also offer a healthy side dish such as vegetables or salads.
Walking dinner, travelling or “friendsmas”?
Rather than skipping meals and reaching for chocolate when you're stressed, it’s important to avoid stress whenever possible. "Buying ready-made cake dough might be helpful,” suggests the nutritionist. And if everyone contributes something, the workload can be shared.
Ellen, for example, has “walking dinners” with her family, where the starter, main course and dessert are eaten in different places. This is something that’s easy to organise during their ski holidays. Mayonnaise-based sauces can be thinned with milk or quark. "But you don’t have to make everything low fat," she says. The best solution is simply to eat in moderation and avoid radically skipping meals. Since exercise should be enjoyable and support our wellbeing, Zwygart recommends staying flexible and adapting to the situation. Being overly strict with yourself can backfire, causing you to overcompensate or cope with stress with food or intense exercise.
“This is where it's even more important to take care of yourself,” emphasises Alice Baldinger. The same applies to family disputes or if you're lonely and not looking forward to the festive season. The psychologist therefore recommends becoming aware of your expectations and preparing for this time in advance, whether that means travelling abroad, attending organised events or hosting a “friendsmas”. “Don’t suppress it; think actively about what would do you good,” she advises.
All three experts agree that self-care is essential to prevent the high of the holidays from turning into a low. You can listen to more tips in a relaxed atmosphere in the SWICA Talks podcast "Festive season: navigating indulgence, arguments and self-care".
santé24: preventive health advice
Do you have any questions about your mental health or would you like to know how preventive health advice can support your wellbeing? Check out the advice and support offered by the santé24 online practice around exercise, nutrition and wellbeing.
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