This time of year brings plenty of changes to normal day-to-day activities. We eat more and move less. But it is possible to stay on track while still enjoying the holiday festivities. The key is to balance healthy choices, stay aware of stressors, make a plan for staying healthy and get the whole family involved. The CDC recommends focusing on four areas to maintain family health: physical activity, nutritional habits, sleep, and screen time.

Family Health

Striking a balance between being active and having fun will help to create a more enjoyable and relaxing holiday experience.

Get The Whole Family Moving

• Physical activity develops stronger muscles and bones, improves heart health, increases blood circulation, and lowers body fat.
• Children ages 3 to 5 years should be active throughout the day.
• Children ages 6 to 17 need at least 60 minutes of physical activity daily.
• Look for ways to blend fun and physical activity as a family.
• If you can get outside, play games like basketball or touch football, walk the dog, or take a nature walk.
• Inside, have a family dance party, play video games that require movement, and encourage everyone to move around and stretch out.

Nutrition

Everyone has go-to foods, treats, and drinks they enjoy during the holidays. Restricting or avoiding these pleasures completely isn’t good, as it can lead to binge eating.

• Eat mindfully and in moderation.
• Making healthy eating a family effort helps everyone reach and keep a healthy weight and sets a healthy example.
• Eat a variety of vegetables and fruits, whole grains, lean proteins, and low-fat and fat-free dairy products.
• Check labels and follow nutrition guidelines.
• Drink plenty of water and real fruit juices instead of sugary drinks.

Maintain Healthy Sleep

• Sleep is essential for optimal brain and body health.
• Healthy sleep helps prevent Type 2 diabetes, injuries, and weight gain.
• Improves mood, concentration, and performance.
• Individuals tend to eat more and be less active when not getting enough sleep.
• Children 6 years old to 12 need between 9 and 12 hours of sleep a night.
• Teens need 8 to 10 hours.

Limit screen time

• Sedentary activities combined with too much screen time can lead to weight gain, sleep problems, and affected mental health.
• Limiting phone, computer, and TV usage maintains mind and body health and generates more time for family activities.
• Turn off electronic devices an hour before bed.

Modeling healthy behaviors and making small lifestyle changes can lead to lifelong healthy habits.

Chiropractic Functional Medicine

Chiropractic functional medicine can improve the body’s neuromusculoskeletal system and enhance overall health. Chiropractic and massage therapies:

• Increase circulation
• Facilitate detoxification
• Balance the distribution of hormones and nutrients
• Regulate the heart’s rhythm
• Soothe the nervous system
• Increase mobility
• Decreased pain
• Increase flexibility
• Serve as a supportive treatment to other kinds of therapeutic care.

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Holiday Games

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References

Physical Activity Facts www.cdc.gov/healthyschools/physicalactivity/facts.htm

Preventing Childhood Obesity: 4 Things Families Can Do, www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html

Screen Time vs. Lean Time Infographic, www.cdc.gov/nccdphp/dnpao/multimedia/infographics/getmoving.html

Tips to Help Children Maintain a Healthy Weight, www.cdc.gov/healthyweight/children/index.html