Post-holiday reset strategies to improve your health

The holiday season can be a time of overindulging in too many rich foods or alcohol with little time for exercise. It is no wonder many of us wake up on January 1st not feeling our best and wanting to set some new year’s goals. 

If this is you and you are looking for ideas for a post-holiday reset, we gathered some of our best advice for nutrition, fitness, and stress management practices for the new year. 

Post-holiday reset diet strategies

One of the best ways to kick off a reset after the holidays is to stop consuming holiday foods and cut back (or avoid) alcohol. Your body is good at naturally resetting, with the help of your kidneys, liver, and digestive system, as long as you support those organs with a healthy diet.

Focus on whole foods

Whole foods, particularly fruits and vegetables, are loaded with nutrients. Fiber, which is found only in plants, helps clear out the digestive system. Eating whole foods also naturally reduces your intake of added sugars and processed foods, which can help you reset faster.

Hydration and reset beverages

Drinking at least 8-10 glasses of water per day is a great way to support your reset organs, particularly the kidneys and digestive tract. Fresh vegetable-based juices can also help with resetting. 

Be cautious of reset teas, which can often just be laxatives and may make you more dehydrated.

Avoiding restrictive or fad diets

If you focus on hydration and whole foods, your body will naturally help you reset after the holidays. You don’t need to purchase any fad reset programs or follow a restrictive diet. In fact, some of these programs can result in dehydration, vitamin deficiencies, and organ failure if taken to the extreme.

Exercise plans for a post-holiday reset

Exercise is a great way to boost your mood and get back on track after the holidays. Sweating is also one way your body resets, so it's a great addition to any post-holiday reset plan. 

Gradual return to physical activity

If you haven’t exercised since before Halloween, consider starting slowly. Don’t jump into running a 5k on your first day; maybe start with a brisk walk or other moderate form of exercise. Starting slowly can help you avoid injuries and stay consistent throughout the year. 

Incorporating strength training and flexibility

Strength and flexibility training are great ways to prevent injuries and keep you moving well into your older years. The Centers for Disease Control and Prevention (CDC) recommends strength training at least twice per week and stretching afterward. 

Setting realistic fitness goals

Setting a realistic goal is vital for sticking with your fitness program. If you don’t currently exercise, start slowly 1-2 days per week and gradually increase your frequency, distance or time. A realistic goal also helps prevent injury so you can keep exercising regularly.

Mental health reset after the holidays

Many of us are drained after the busy holiday season, which can be fun but stressful. A post-holiday reset should also involve resetting your mental health, not just your physical health.

Practicing mindfulness and gratitude

Mindfulness is a practice that involves focusing on the present moment, which increases relaxation and decreases stress. It is as simple as taking a breath and paying attention to your surroundings, thoughts, and feelings.

A gratitude practice can also help. Every day, try to name 3 to 5 things you are grateful for. This can help you start to see your life in a more positive light.

Setting boundaries and managing stress

You may have said “yes” to too many things during the holidays, so a post-holiday reset may involve setting boundaries and saying “no” more often to reduce stress. Figure out what activities or relationships light you up and say no to the rest.

Incorporating relaxation practices

In the new year, consider adding relaxation practices to your routine. This may include a morning routine, meditation, a weekly yoga class, or a warm bath in the evenings. Managing stress is an essential part of staying healthy.

How to maintain healthy habits after holiday reset

Once you start to feel better, you want to continue your healthy habits throughout the year. So, how do you stay consistent?

Meal planning and prep

When it comes to healthy eating, the best thing you can do is plan your meals and prepare food ahead of time. When you have healthy choices on hand, you are less likely to find yourself running through the drive-thru for fast food or reaching for less-than-healthy snacks. 

Establishing a consistent routine

Health practices like exercise and meditation require a consistent routine; otherwise, it's easy to get distracted by other tasks. Pick the time you will practice these health habits and stick with them until they become part of your daily or weekly routine.

Tracking progress and celebrating small wins

Consider using a tracker or calendar to monitor your progress and reward yourself periodically for sticking to your goals. This can help you stay motivated all year to continue to improve your health.

Conclusion

If you need ideas to get on the right track health-wise for the new year and want some advice on how to reset after-holiday eating and festivities, our caring providers are here to help. To get started, just find the urgent care center nearest you and walk in or save your spot online. We are here to support your goals. 

References:

1. https://www.health.harvard.edu/blog/jump-start-a-healthier-new-year-with-four-holiday-eating-tips-202212072862
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477
3. https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-reset
4. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
5. https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
6. https://www.apa.org/topics/mindfulness