As families prepare for the holiday season, many find their daily routines disrupted. Irregular meals, increased screen time, and late bedtimes can contribute to stress and impact overall well-being. Experts from the University of Guelph emphasize the importance of establishing healthy habits during this busy period to maintain physical and mental health. Here are three actionable strategies that families can implement to enjoy the holidays while prioritizing their health.
Make Family Meals a Priority
The hectic pace of the holiday season often makes it challenging to cook and share meals together. Nonetheless, carving out time for at least one family meal each day can significantly improve eating habits. This practice fosters connection and encourages healthier food choices, particularly amidst the temptations of holiday treats.
Families can adapt their schedules to find the best time for meals, whether it’s breakfast, lunch, or dinner. Involving children in meal preparation—such as baking holiday cookies or preparing a dish for gatherings—can increase their willingness to try new foods and reduce picky eating. The Guelph Family Health Study offers a series of free cookbooks that provide family-friendly recipes and tips for engaging kids in the kitchen.
Encourage Physical Activity and Limit Screen Time
To counterbalance the sedentary nature of the holiday season, families are encouraged to engage in outdoor activities. Research indicates that children who spend more time outside are generally more physically active and experience improved mental well-being. Families can plan activities like hiking, sledding, or walking to local events to enjoy festive decorations.
As families spend more time indoors, establishing screen time limits becomes essential. Studies show that children adhere better to screen time guidelines when parents set clear expectations. Keeping meal times screen-free can enhance family bonding. While enjoying holiday movies is a delightful tradition, co-viewing can be purposeful. Parents can foster cognitive development by asking children questions about the content, encouraging critical thinking and vocabulary growth.
Maintain Consistent Sleep Routines
Adequate sleep is crucial for everyone, especially during the busy holiday season. Children require between 8 and 17 hours of sleep each day, depending on their age, while adults need 7 to 9 hours. Insufficient sleep can lead to increased stress and hyperactivity, undermining the joy of the holidays.
Establishing a consistent bedtime routine is vital, even with the various festivities. Calming activities, such as reading before bed, can help children unwind after busy days. Providing a “few-minutes warning” before transitioning from fun activities to bedtime can also ease the process, especially for children sensitive to change.
Implementing these simple habits can help families connect and enjoy a more fulfilling holiday season. By prioritizing meals, encouraging physical activity, and ensuring sufficient sleep, families can navigate the holiday hustle while maintaining their well-being.
This article features insights from Holly Noelle Schaafsma, Postdoctoral Research Fellow; Jess Haines, Associate Professor of Applied Nutrition; Kathryn Walton, Assistant Professor of Applied Nutrition and Registered Dietitian; and Raphaëlle Jacob, Postdoctoral Fellow, all from the University of Guelph.
