Show Your Health Some Love this Thanksgiving

Taking Care of Your Health This Holiday Season

With the holiday season in full swing, feelings of gratitude and joy fill the air. What better way to show your body some extra love than by introducing healthier habits? The experts at CCH outline simple ways that you can look after your body and support your health during the holiday season and beyond.

Practice Proper Portion Control

When it comes to Thanksgiving, thoughts of your favorite festive treats during your holiday meal may come to mind—and so does that painfully full feeling that follows. Fortunately, you can still enjoy your favorite dishes while eating just enough food to satisfy your appetite and support your health. Learn more about the proper portions of each food group that you can work into your diet each day.

Vegetables - 2.5 Cups Per Day

As you build your plate, it is essential that you try to incorporate a variety of colorful vegetables. This helps you to maximize the amount of essential vitamins and nutrients into your diet.

Fruit - 2 Cups Per Day

Like vegetables, eating a variety of fruits can also help you to bolster your daily intake of vital vitamins and other nutrients that help to support your health. Fresh, frozen, and canned fruits are all good options.

Protein - 5.5 Ounces Per Day

Eating the proper amount of protein is essential because proteins help various functions throughout your body from growth and repairs to powering chemical reactions. Poultry like chicken and turkey are great options, so are eggs and nuts.

Grains - 6 Ounces Per Day

Grains are an excellent source of vitamins and minerals in your diet. Whole grains help to supply your body with B vitamins, dietary fiber, iron, and other minerals.

Dairy - 3 Cups Per Day

Dairy products are a great way to get the recommended amount of calcium to support your orthopedic health. Low fat milks and cheeses are great sources of calcium while controlling your intake of saturated fats.

Cut Out Sodas and Juices

When it comes to maintaining a healthy diet, it is also important to reduce your intake of added sugars. It is recommended that you limit your added sugar intake to no more than 50 grams per day.

An easy way to do this is to cut back on sugary beverages like sodas and juices. Rather than reaching for these sugary drinks, you can try to replace them with these healthier alternatives:

• Water
• Tea
• Coffee

Manage Your Stress Levels

When it comes to the holidays, planning parties, dinner, and other social events—it can increase your stress levels. Although it’s normal to experience elevated levels of stress from time to time, having too much stress can lead to health issues.

Increased Risk of Health Issues

When your body is exposed to these stress hormones for prolonged periods, it can affects the following areas of your health:

• An increased risk of developing anxiety and depression.
• Disrupted sleep patterns.
• Digestive health issues like bloating and gassiness.
• Higher risk for developing ulcers.
• Erectile dysfunction.
• Fertility issues.

Ways to Manage Your Stress

When you feel as though you’re getting overwhelmed as you prepare for the holidays, there are plenty of ways that you can keep your distressing emotions under control. Try some of the following tips to help keep your holiday a happy one:

• Talk a walk.
• Try journaling.
• Practice deep breathing exercises.
• Try meditation and mindfulness.
• Take a moment to think about things you’re thankful for.

Remember to Get Moving

It is recommended that the average American adult should try to work at least 150 minutes of moderate-intensity physical activity in their weekly routine. Although this averages out to about 30 minutes of activity a day, 5 days a week, only about 20% of adults and teens get enough exercise. Fortunately, working physical activity into your routine can be as simple as getting up to take a walk everyday!

Benefits of Walking

Although you may find yourself thinking of an intense workout when it comes to getting enough exercise, taking walks can help to support your health too. Some of the many benefits of walking include:

• Improving your circulation.
• Maintaining a healthy weight.
• Reducing joint pain.
• Strengthening supportive muscles.

Schedule Your Routine Check-Up

While many people don’t schedule appointments with their primary doctor until something is wrong, it can also benefit your health to see your doctor regularly for check-ups. Although most adults don’t need to see their doctor every year, it is recommended that you have a physical at least every other year.

During your appointment, your doctor is able to get a better picture of your overall health, allowing them to provide you with the best care possible. Not only are they able to screen you for any health issues and manage existing conditions, they are also able to refer you out to specialty care physicians who can address your needs.

CCH is open, safe and ready to see you.

With almost 80 physicians, physician assistants and nurse practitioners in nearly 20 specialties, CCH is committed to your wellbeing right here at home. If you have been putting off a visit to your doctor for a regular checkup, contact them; they can help weigh your personal healthcare risk and avoid further delayed diagnoses.

Visit www.cchwyo.org/findadoc to find your provider or clinic.

For medical emergencies, call 911. If you are in crisis and need to talk to a counselor, please call 307-688-5050.