Estimated read time: 3-4 minutes
- Physical activity and moderation in eating are crucial for holiday health.
- Vaccinations and annual physicals are recommended by health professionals.
- Mental health support is available through various Utah-based resources and hotlines.
SALT LAKE CITY — It's the most wonderful time of the year, but with balancing shopping and social commitments, taking care of our health can sometimes fall to the bottom of our to-do list.
"It's one of the best things that's easy to forgo during the holidays," said Tiana Barker, a registered dietitian nutritionist with Intermountain Health.
How to stay healthy during the holidays
To start, the American Heart Association recommends adults get 150 minutes of physical activity per week, which can be broken up into smaller increments, like a 10-minute walk around the neighborhood.
There can also be lots of sweet treats during the holidays, so moderation is key — and not skipping meals, Barker suggested. To limit indulging, try filling up your plate halfway to start, and drink plenty of water. Staying hydrated can actually help you feel full longer and recognize when you are full, Barker said.
And as always, celebrate responsibly — don't drink and drive, and do remember to moderate your alcohol consumption, she added.
Doctors like Dr. Maurine Cobabe, a family practice physician with Intermountain Health, also said it's not too late to get your flu or COVID-19 shot; everyone ages 6 months and older can get a vaccine.
They also suggest to talk to your health care provider about getting an annual physical. This visit is an opportunity to discuss your overall health with your doctor, as well as get updated on vaccinations or check your blood pressure.
Of course, mental health is also important, and taking care of it is easier said than done.
A recent study from the American Psychological Association found nearly 9 in 10 adults feel stressed or overwhelmed during the holiday season. That stress could come from dealing with financial burdens, feeling isolated or alone, navigating family dynamics, or managing high expectations.
"There are enough triggers to fill every letter in the alphabet during the holiday season," Spencer Hansen, an addiction psychologist with Intermountain Health, said. "When the holidays should be very fun and joyous, they can be some of the hardest times for people that are working on their mental health."
A good way to combat that is to find a hobby or a way to serve others, like visiting a Light the World Giving Machine.
And when all else fails, remember to reach out for help:
- The 988 Suicide & Crisis Lifeline is available 24/7, even over the holidays. It's free and completely confidential. Callers from Utah will be connected to the Utah Crisis Line, where you're able to speak with a trained crisis counselor. You don't have to be in a "crisis" to call them — you can utilize this resource even if you just need a listening ear.
- Utah also has a Warm Line that's staffed with peer specialists who have dealt with mental health or substance abuse issues of their own. Call 1-833-SPEAKUT (1-833-773-2588).
The following resources are also available:
- SafeUT: Parents, students, and educators can connect with a licensed crisis counselor through chat by downloading the SafeUT app or by calling 833-3SAFEUT (833-372-3388).
- SafeUT Frontline: First responders, including firefighters, law enforcement, EMS, and health care professionals can chat with a licensed crisis counselor at no cost 24/7/365 by downloading the SafeUT Frontline app.
- SafeUTNG: Members of the National Guard can chat with a licensed crisis counselor at no cost 24/7/365 by downloading the SafeUTNG app.
- The Huntsman Mental Health Institute offers a wide variety of programs and services including suicide prevention and crisis services, hospital treatment, therapy and medication management, substance use and addiction recovery, child and teen programs, and maternal mental health services including birth trauma, pregnancy loss, infertility, and perinatal mood and anxiety disorders.
- LiveOnUtah.org is a statewide effort to prevent suicide by promoting education, providing resources, and changing Utah's culture around suicide and mental health. They offer resources for faith-based groups, LGBTQ+, youth, employers, firearm suicide prevention, and crisis and treatment options.
