Holiday Harmony: Helping Seniors Stay Happy and Healthy During This Season

The holiday season has begun and many seniors are joyfully preparing to celebrate with family and friends. However, did you know that the holiday season can be stressful on seniors’ mental and physical health? According to the American Psychological Association (APA), 49% of adults in the U.S. population report feelings of stress during the holiday season, which spans from November through December. With all the personal and family expectations that come from the festivities of the holiday season, seniors need to be aware of how to maintain their mental and physical health. Let’s explore how seniors can stay happy and healthy during this special time of year.  

How to Stay Happy and Healthy

Having meaningful social connections, such as with relatives, friends, and community members, is vital for senior’s overall wellbeing. Feeling loved, cared for, and valued contributes greatly to both mental and physical health. The Centers for Disease Control (CDC) note that strong social connections influence the mental and physical health of individuals. For seniors, being lonely during the holidays, may stem from living alone, or experiencing loss of family and friends.  To support your mental health during the holidays, consider the following actions:

• Pay attention to your feelings. Don’t overextend yourself with participating in activities because they’re expected. Before the holiday season starts, make your plan for what activities you would like to participate in, and focus on your plan. 

• Maintain routines. Stick to your regular sleep, meal times, and normal physical exercise routines to maintain a sense of normalcy and structure. 

• Practice self-care. Make time for activities that bring you happiness and relaxation, such as reading, cooking healthy meals, listening to music, or taking regular walks. Prioritize self-care throughout the season. Creating meaningful holiday rituals, such as decorating your home, can bring you comfort and joy over the holidays.

• Stay socially connected with your family and friends. Nurture your relationships by connecting with your loved ones regularly. Ask family and friends to schedule regular check-ins with you, ideally through phone calls, although texting or emailing can work too. Regular communication strengthens family bonds and supports emotional well-being.

• Engage with your community.  Seek supportive connections through clubs, support groups, community centers, and faith-based organizations. Building these connections can help you feel more grounded and supported during the holidays.   

• Support others with your time and volunteer locally. The holiday season can be hard for those who have experienced grief and loss. Check in on others who may need a comforting hand or need to talk to someone. Volunteer at local organizations such as food banks, shelters, and senior centers.

• Know when to seek help. If you are feeling anxious or depressed during the holiday season, contact your primary care physician or mental health provider. If the holidays are over, and you are still feeling anxious, depressed or stressed, contact your primary care physician or mental health provider. 

During the holiday season, there are too many food choices, and it can be difficult to decide what to eat, or when to say “no” to certain foods. Eating nutritious foods helps maintain your energy, but it is easy to overindulge in less healthy options. The key is moderation – enjoy your favorite foods while keeping balance in mind. To support your physical health during the holidays, consider the following actions:

• Stay Hydrated. Drinking water helps maintain your energy, aids in digestion, and supports your immune system. Try to limit soda, coffee, and alcohol, which can cause dehydration. Bring a water bottle with you when running errands or attending gatherings.

• Follow Dietary Restrictions. The holidays can bring so many food temptations, however, it’s important to follow your dietary restrictions so you can maintain your health. Keep healthy options in your car or have a ready-to-eat meal prepared for when you get home. Planning ahead can help you stay on track.

• Practice Healthy Holiday Eating. Here are some tips from NIH News in Health:

1) Eat a healthy breakfast to prevent overeating later in the day

2) Eat food slowly or mindfully. Overeating occurs when you eat too quickly.

3) Bring a healthy dish to share at gatherings

4) Avoid beverages high in calories and sugar.

• Keep Exercising: Staying active is essential during the holiday season. Plan time for physical activity such as walking, light stretching, or chair exercises. Wear comfortable shoes with non-slip soles, and if possible, join a group exercise class for added motivation and social connection.

• Take a Break. Prioritize self-care and stress management. If you have a busy day planned, take a nap before or after the event. Practice relaxation techniques such as deep breathing, meditation, or listening to soothing music to help you unwind.

What Can You Do

The holiday season can be stressful for both the mind and body, especially for seniors. However, with a few adjustments, you can enjoy a safe, healthy, and fulfilling season with loved ones and friends. 

 Written by Debra Copeland