How to Survive Health Challenges During the Holidays

MC shares her strategies for managing health and stress during the holidays.

⭐ 1. Your Daily Non-Negotiables (10–20 minutes total)

These are the anchors that keep your mood, hormones, and cravings steady.

1. 10-Min Movement Minimum

Walk, stretch, quick yoga, stair climbing — anything.

2. 1 Protein-Centered Meal

Even if everything else is holiday food.

3. 5 Minutes of Nervous System Reset

Deep breathing, quiet coffee, music, journaling, or a short meditation.

4. Hydration Anchor (1 full glass of water AM & PM)

Prevents overeating, headaches, and fatigue.

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⭐ 2. Weekly Rituals

These structures support the season and prevent burnout.

A. Choose Your “One Thing for Me” Each Week

Examples:

• massage

• a solo coffee

• one hour to read

• a walk with a friend

B. Joy Activity (non-food related)

Holiday craft, watching lights, volunteering, and a cozy movie.

C. Light Planning Session

10 minutes every Sunday:

• Upcoming events

• What to say “no” to

• What to prepare for

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3. Eating Strategy That Actually Works

(No dieting or restriction. Just an innovative structure.)

The 1–2 Rule for Events

Choose 1–2 foods or drinks worth indulging in.

Skip the rest without guilt.

Protein First, Fiber Second

Keeps blood sugar stable = fewer cravings.

Never Arrive Starving

Have a snack = Greek yogurt, nuts, boiled eggs, or cheese.

The One-Plate Method

Sit. Eat. Enjoy. Don’t graze all night.

10-Min Walk After Heavy Meals

Huge impact on blood sugar = digestion.

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⭐ 4. Alcohol Plan (Simple & Sustainable)

Decide your limit before you go.

Even “2 drinks max” helps your brain resist temptation.

Alternate alcohol with water or sparkling water.

Stop drinking 3 hours before bed.

Better sleep, less overeating, and a more stable mood.

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⭐ 5. Stress & Boundaries Plan

The Must / Maybe / No List (Weekly)

• Must: What truly matters to you

• Maybe: Optional — energy allowing

• No: Protects your peace

Micro-Boundaries (easy phrases)

• “I would love to, but I can only stay an hour.”

• “Let me check and get back to you.”

• “I’m keeping my schedule light this week.”

Daily Decompress Ritual (3–5 min)

Breathing, a warm shower, music, or a quick step outside.

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⭐ 6. Mood & Mental Health Stability

Morning Light Exposure (5 minutes)

Countering winter blues = boosts mood.

Limit social comparison

(Your holidays don’t need to look like Instagram.)

Have someone you can text when overwhelmed

Gratitude Anchor

1 thing you’re grateful for each evening.

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⭐ 7. Immune System Protection

Sleep is 80 percent consistent

Bed/wake within 1 hour most days.

Daily movement

Improves immune cell activity.

Eat a serving of fruit & veggies daily

Even if everything else is cookies.

Wash your hands at gatherings.

Simple but powerful.

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⭐ 8. Digestive Comfort Plan

Avoid mixing sugar & heavy fat, & alcohol at one time

This is the bloating trifecta.

Slow down

Put the fork down between bites.

Stay hydrated

Holiday dehydration is common and sneaky.

Include gut-friendly foods

Yogurt, kefir, fermented veggies, berries, leafy greens.

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⭐ 9. Financial Stress Reduction

Decide your total spending limit now

Not at the checkout.

Use a “24-hour rule” for impulse buys.

Choose experience gifts

Often cheaper = more meaningful.

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⭐ 10. Sleep Protection Plan

Keep bedtime within 60 minutes of the same time most nights.

Consistency versus perfection.

Avoid late-night screens

Even 20 minutes of screen-free air before bed helps.

Set a “sleep boundary” for events

Example: “I’m heading out at 9:30.”

We have this one precious life—let's live it intentionally!

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