Hey there! Are you feeling drained and tired after a long and exhausting year so far? You are not alone! Many of the people we serve through Functional Medicine and Executive Coaching are finding themselves in this situation. Well, I've got some great news for you! In this article, I bring you eight healthy habits that you can start during the holidays to boost your energy and well-being all year round.

So, get ready to feel revitalized and ready to take on the world!

Now, you might be wondering what exactly are healthy habits and why are they important for our overall well-being? Healthy habits are simple actions that we incorporate into our daily routines to improve our physical, mental, and emotional health. They are like little stepping stones that lead us towards a happier and healthier life.

So, why are these habits so crucial? Well, think of them as building blocks for a strong foundation. When we consistently practice healthy habits, they become a part of who we are and contribute to our overall well-being. They can help boost our energy levels, improve our mood, enhance our productivity, and even reduce the risk of chronic diseases.

Now that we understand the importance of healthy habits, let's dive into the eight habits that you can start during the holidays to improve your health throughout the year. Are you ready? Let's go!

1. Prioritize Sleep

Sleep is often neglected, especially during the summer. However, getting enough sleep is crucial for our energy levels and overall health. When we sleep, our body repairs and rejuvenates itself, allowing us to wake up feeling refreshed and ready for the day ahead. Lack of sleep can leave you feeling tired, irritable, and even reduce your immune function, making you more susceptible to getting sick.

To prioritize sleep, try to establish a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improve the quality of your sleep. Create a relaxing bedtime routine, such as reading a book or taking a warm bath, to signal to your body that it's time to wind down.

It's also important to create a sleep-friendly environment. Make sure your bedroom is cool, quiet, and dark. Invest in a comfortable mattress and pillows that support your body. Limit exposure to screens, like phones and laptops, before bed as they emit blue light that can interfere with your melatonin synthesis and easy, sound sleep.

2. Stay Hydrated

Staying hydrated is essential for maintaining good health, especially during the hot summer months. When our body is properly hydrated, it functions optimally, allowing us to have more energy and feel more refreshed.

Water is vital for numerous bodily functions, including regulating body temperature, lubricating joints, transporting nutrients, and flushing out toxins. When we don't drink enough water, we can experience symptoms such as fatigue, headaches, and even difficulty concentrating.

To stay hydrated, aim to drink at least eight glasses of water per day. Keep a reusable water bottle with you at all times, so you have a constant reminder to stay hydrated. If you struggle with drinking plain water, try infusing it with fruits or herbs to add a refreshing flavor.

It's also important to be mindful of your diet soda, caffeine and alcohol intake, as both can contribute to dehydration. While it's okay to enjoy a cup of coffee or a glass of wine, make sure to balance it out with water and limit your consumption.

Remember, hydration is not just important during the hot summer holidays, but throughout the year. By making it a habit now, you'll set yourself up for better health and well-being in the long run.

3. Eat Nutrient-Dense Foods

During the holidays, it's easy to indulge in rich and decadent foods. While it's okay to treat yourself occasionally, it's important to prioritize nutrient-dense foods for better health.

Nutrient-dense foods are a priority in a healthy lifestyle. They are rich in vitamins, minerals, and other beneficial compounds. They provide our body with the necessary nutrients to function properly and improve our energy levels.

To incorporate more nutrient-dense foods into your diet, focus on eating plenty of fruits, vegetables, whole grains, lean proteins, plants and healthy fats. These foods are super packed with vitamins, minerals, and antioxidants that can boost your immune system, improve digestion, promote detoxification, recharge your immune system and increase your energy levels.

Try to fill half of your plate with fruits and vegetables at every meal. Choose colorful options like berries, leafy greens, and sweet potatoes, as they are often the most nutrient-dense. Include whole grains like quinoa or brown rice, lean proteins like chicken or tofu, and healthy fats like extra virgin olive oil, avocados or nuts.

It's also important to avoid processed foods that are high in added sugars, unhealthy fats, and empty calories. Instead, opt for whole, unprocessed foods that provide the most nutrients and benefits for your body.

By focusing on nutrient-dense meals during the summer - think rainbow colors in your plate daily - , you'll not only feel more energized and healthier, but you'll also be better equipped to enjoy the festivities without feeling weighed down or lethargic. Front load your day with a good breakfast of protein and fat, rather than carbohydrates, to activate your metabolism throughout the day and to avoid energy crashes and poor food choices. 

4. Incorporate Movement

During the summer, finding time for exercise can be a challenge. However, incorporating regular physical activity into your daily routine is essential for boosting your energy levels and improving your overall well-being.

Exercise has numerous benefits for both your physical and mental health. It increases blood flow and oxygen to your muscles, which can help improve your energy levels and make you feel more alert. Regular exercise also releases endorphins, which are natural mood boosters that can help reduce stress and anxiety and avoid comforting food and drinks that can become vitality thieves.

Finding ways to stay active during the holidays doesn't have to be complicated or time-consuming. Here are a few ideas to get you started:

1. Take walks or use the stairs: Going for a brisk walk is a great way to get moving and enjoy some fresh air. Try to fit in at least 30 minutes of walking each day, whether it's a morning stroll or an after-dinner walk with your family.
2. Try new workout classes neat you: Many hotels, gyms and fitness studios offer special summer-themed classes. From holiday-themed yoga sessions to dance workouts, there are plenty of fun options to choose from. Trying something new can keep you motivated and make exercise feel more like a treat than a chore. And, who knows, maybe you discover a passion you can carry over to the rest of the year. Have fun, explore and be playful! 
3. Engage in fun outdoor activities: Discover your surrounding nature and participate in outdoor activities. Not only will you burn calories, but you'll also get to enjoy something different.
4. Make it a family affair: Get your loved ones involved in your exercise routine. Plan family hikes, bike rides, or even just a game of tag in the backyard. Not only will you all get some exercise, but it's a great way to spend quality time together and create lasting memories.

5. Practice Stress Management

Summer holidays is a great opportunity to experience some new ways to relieve stress that you can keep using throughout the year. Taking a few minutes each day to practice mindfulness can help you later on to manage stress with more tools and improve your overall well-being all year round. 

Mindfulness is the practice of being fully present and aware of the present moment, without judgment or attachment to thoughts or emotions. It involves paying attention to what is happening in the here and now, whether it's your breath, sensations in your body, or the sights and sounds around you. Mindfulness can help to reduce stress, increase self-awareness, and improve overall well-being. Being mindful can take many different forms, and there are numerous ways to incorporate it into your daily life. Here are a few examples of being mindful:

• Mindful breathing: Take a few moments each day to focus on your breath. Close your eyes and take a deep breath in through your nose, feeling your lungs fill with air. Then, exhale slowly through your mouth, letting go of any tension or stress. Repeat this a few times, allowing yourself to fully relax and be present in the moment.
• Mindful eating: Pay attention to the food you consume. Before you dig in, take a moment to appreciate the colors, textures, and smells of your meal. Chew slowly and savor each bite, being mindful of the flavors and sensations in your mouth. Notice how the food nourishes your body and brings you joy. Healthy eating is also about digesting properly and absorbing nutrients effectively.
• Mindful walking: Instead of rushing from one place to another, take a moment to slow down and be present as you walk. Notice the feeling of your feet touching the ground, the sounds around you, and the sights you encounter. Allow yourself to fully experience the act of walking, without distractions or preoccupations.
• Mindful listening: When engaging in conversations with others, practice active listening. Give your full attention to the person speaking, without interrupting or thinking about what you will say next. Truly listen to their words, their tone of voice, and their body language. Show empathy and understanding, and be fully present with them.

6. Engage in Vitamin J (for Joy)

Finding activities that bring you joy can have a dramatic impact on your energy levels, stress management and overall health - both emotional and physical. Whether it's painting, gardening, knitting, being silly with your kids on the floor, doing pottery or playing a musical instrument, make time for fun and joy in your daily life. More science-backed information and inspiration here. Not only will it provide a time and space of relaxation in your day, but it can also boost your mood, give your body a Parasympathetic Nervous System Activation for healing and restoring, and give you a sense of deeper connection and purpose.

7. Goal Setting For More Wellness

Setting goals for your health and wellness can help you stay motivated and focused throughout the year. However, it's important to set goals that are realistic and achievable. Start by identifying areas of your life where you would like to see improvement, whether it's physical fitness, nutrition, or stress management. Then, break those goals down into smaller, manageable steps that you can work on each day or week. Celebrate all your progress, no matter how small, regularly - even daily - to keep yourself motivated and on track. You can also team up with an accountability buddy or reach out to a Coach that can guide you, support you and teach you the biggest levers for your success.

8. Journal and Gratitude

Now that we've discussed some healthy habits to start during the holidays, I want to give you an opportunity to reflect and journal your thoughts and gratitude. Cultivating a gratitude practice can have a profound impact on your overall well-being. Take a few moments each day to reflect on what you're grateful for. It could be something as simple as the sun shining or a delicious meal you enjoyed. By focusing on the positives in your life, you'll shift your mindset and notice more joy and contentment. Take a moment to grab a pen and paper, or open up a new document on your computer, and let's dive in.

First, I want you to think about how you're feeling right now. Are you feeling drained and tired? Are you looking for ways to improve your overall health and well-being? Write down any thoughts or emotions that come up as you reflect on your current state.

Next, I want you to think about the healthy habits we've discussed. Are there any that resonate with you? Are there any that you're excited to try? Write down your thoughts and feelings about each habit and how you think they could benefit you.

Now, let's shift our focus to gratitude. Take a moment to think about three things you're grateful for in your life right now. They could be big or small, simple or complex. Write them down and take a moment to really feel the gratitude in your heart.

Lastly, I want you to think about how you can incorporate these healthy habits and gratitude into your daily life throughout the year. How can you make them a priority? How can you hold yourself accountable and stay motivated? Write down any ideas or strategies that come to mind.

Remember, this is your journal and your space to be honest and vulnerable. Allow yourself to fully express your thoughts and emotions. And most importantly, be kind to yourself and show up with a feeling of curiosity and deep care for yourself during this summer holidays.

Progress is more important than perfection

Incorporating these healthy habits into your life during the holidays can set the foundation for a happier and healthier year ahead. Start small, choose one or two habits that resonate with you, and gradually incorporate them into your daily routine. Remember, progress is more important than perfection.

By implementing any or all of these eight healthy habits, you can start taking care of yourself and set a positive tone for the upcoming year. Remember, it's never too late to prioritize your health and make positive changes in your life. 

Self-care is crucial for recharging your batteries and preventing burnout. Make sure to prioritize self-care activities such as taking a relaxing bath, practicing mindfulness or meditation, getting a massage, or simply taking some quiet time for yourself.

Remember, you can't pour from an empty cup, so make sure to fill yours up first. You deserve it!

So, let's embrace this summer as an opportunity to dip our toes in powerful and yet simple healthy habits and make self-care a priority.

For a personalised approach you can reach out to us here! We've got your back!