December 30, 2019

5 Health and Wellness Tips For the Holidays

At this time of the year, most of you are either travelling or are flying back home to ring in the new year with your family and friends. Here are 5 Health and Wellness tips for the holidays that will hopefully help you have a great holiday season and come back more refreshed than ever!

1. Hotel hacks

If you’re staying in hotels over the holiday season try these hacks to feel refreshed and rested over the holiday season.

  • Try and get the hotel room temperature to about 18-20 degrees, this will ensure you don’t spend the night tossing and turning because you are getting too hot. Cooler temperatures tend to help you go into a deeper sleep, and have you waking up feeling recovered and refreshed
  • Book a “quiet” room in the hotel; generally hotel rooms that aren’t facing the road and are higher up are the quietest. Sleeping in a quieter room reduces the distractions you may face while trying to get a good night’s rest
  • Rooms with “blackout” curtains are ideal - getting the room as dark as possible helps prep your body for bedtime, also, avoid all “blue light” (phones, laptops, TVs) before bed
  • Avoid ordering room service if you can, and leave that mini bar alone!

2. Hydration 

Flying can excessively dehydrate the body. The recycled air that is pumped back into the cabin is extremely dry and can leave your body dehydrated very quickly. 

It is recommended that you drink 500ml-1000ml for every hour you are flying. Try not to indulge in all the free booze on the plane and rather opt for water when the cabin crew comes around.

Depending on where you are travelling over the holidays it is important to keep in mind – the rule of thumb is generally 30ml of water for every kilogram that you weigh. Obviously if you are going to be visiting hot or humid locations you’ll need to consume even more than the recommended amount.


3. Nutrition (the goal with your nutrition is to enjoy your festive season without indulging in excess)

  • As much as possible, avoid snacking between big meals, the festive season is filled with friends and families getting together and celebrating. Instead of constantly snacking - try sticking to fixed meal times, this helps prevent you from eating excessive amounts 
  • If you’re planning on drinking alcohol, aim to stop alcohol consumption in the early evening - this will help ensure you can still get a moderate amount of quality sleep
  • Plan your days ahead when you will be having “big feasts” and keep the feasting to those days
  • Fill up on whole foods, and avoid overly-processed foods

Try adding some vitamins into your daily routine:

Vitamin intake (magnesium, vitamin C, vitamin D)

  • Vitamin C boosts your immune system over the holidays. The travelling and late nights will have an effect on your body’s natural ability to fight off colds and the flu. The recommendation is 500mg-2000mg on the daily 
  • Vitamin D can be added into the daily routine if you are going somewhere where there is very little sun
  • Including magnesium could help you relax, potentially reduce anxiety and help you fall asleep. Magnesium may also assist with exercise recovery

4. Keep on Moving

  • Aim to go for a brisk walk with your family/friends before breakfast. This is a great way to build a positive habit
  • Go hiking, if the weather allows in your holiday destination - get the entire family out and about and get moving
  • Put your active wear on first thing in the morning, this can encourage you to make the time to exercise throughout the day


5. Prioritise sleep

  • What an awesome opportunity to try get some extra sleep and treat yourself to couple of “lie-ins”
  • Aim for the “8 magic hours” of sleep
  • If you’re particular about pillows, consider taking your own pillow with on your travels
  • Treat yourself with afternoon naps if your day allows, your body will be thanking you
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Dylan Goddard excelled in Rugby, Athletics and Squash, and competed at the provincial level in his teenage years. After leaving school, he spent years competing in competitive bodybuilding, Mixed Martial Arts, and competitive mountain biking. And over the recent years, he has competed in CrossFit. Focusing on longevity is the most important personal fitness goal for him. To be able to enjoy life to its fullest because one is healthy, strong, and fit is what motivates him, and drives the work he does with his clients.

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