Embrace the holiday spirit with these simple wellness strategies

The holiday season can be a whirlwind of excitement and exhaustion. Whether you’re feeling energized or drained, the way you eat, the activities you engage in, and the pressure you put on yourself can take a toll on your health.

When you’re feeling swamped by all the shopping, wrapping, cooking and juggling, remind yourself that it’s OK to feel this way. But instead of letting the upcoming days overwhelm you, acknowledge these feelings, and then use the following tips to support your mental, physical and emotional health — now and into the new year.

These healthy habits are like gifts that can keep on giving well beyond the holidays.

1. Be mindful. Pay attention not just to what you choose from the buffet platter but to how each bite tastes, smells and looks. Make every bite a meditation. Mindful eating, eating slowly and enjoying each bite, is one way to avoid overindulging.
2. Go outside. Spending time in nature can help relieve stress and anxiety, improve your mood and boost feelings of happiness and well-being. In fact, research shows that a 90-minute walk in nature lowers activity in the part of the brain linked to negative thoughts. Natural beauty can even promote behaviors such as generosity and empathy.
3. After a meal, walk for two minutes. More is better, but even that small amount of time can help control blood sugar levels. Bring along a friend or family member.
4. Stay hydrated. We don’t tend to think as much about water when the weather is cold as we do in the summer, but our bodies need it as much as ever. Being well hydrated helps our hearts pump blood more easily and helps our muscles work more efficiently.
5. Reach out. Ask a friend or a neighbor to meet for coffee or to drive around and look at holiday lights. Getting out of our own head and connecting with the world around us can be an effective stressbuster.
6. Connect with a furry friend. Interacting with your pet can relieve stress and suppress stress hormones. Pets bring us feelings of goodwill, joy, nurturing and happiness.
7. Take time to breathe. When stress sneaks up on you, focus on your breathing. Deep breathing can help manage stress and reduce feelings of anxiety and depression. Try inhaling through your nose to the count of five, holding it, then exhaling to the count of five.
8. Move more. Get up and take a walk around your house during TV commercials. Do countertop push-ups while cooking in the kitchen. Get in some extra steps by parking further from the entrance and taking an extra loop around the mall when holiday shopping. Every little bit counts. It will help your mood and keep your fitness in check.
9. Express gratitude. Every day, write down three things that you’re grateful for and encourage loved ones to do the same. At family meals, go around the table and ask everyone about something that they're grateful for that day. Sometimes the simplest things can be the most meaningful. Expressing gratitude can help you sleep better as well as decrease anxiety, depression, pain and disease.
10. Take time for yourself. Give yourself the gift of peace. If you need some downtime to recharge, declare a “me-treat” and do something that relaxes you. Try yoga or meditation.
11. Schedule your medical appointments. Find time now for setting up your regular medical checkups in the new year so you can have your blood pressure, cholesterol and other key measurements checked.