As families prepare for the holiday season, maintaining health and well-being can become a challenge. The festive period often leads to irregular meal schedules, increased snacking, and extended screen time, which can disrupt routines and elevate stress levels. To counter these effects, experts from the University of Guelph suggest integrating three simple habits that can help families stay healthy while enjoying the festivities.
Make Family Meals a Priority
During the hustle and bustle of the holidays, finding time for family meals can feel overwhelming. However, sharing at least one meal a day together is vital for promoting healthier eating habits. Involving the entire family in meal preparation can create opportunities for connection and encourage children to try new foods. Activities such as holiday baking or preparing a dish for gatherings can foster engagement and reduce picky eating tendencies.
Families can explore resources like the free cookbooks developed by researchers at the Guelph Family Health Study for simple, kid-friendly recipes. These cookbooks include tips on how to involve children in the cooking process, making meal times enjoyable and educational.
Encourage Physical Activity and Limit Screen Time
Engaging in physical activities can significantly benefit both children and adults during the holiday season. Outdoor activities, such as hiking, skating, or walking to local events, not only promote exercise but also enhance mental well-being. According to experts, children who spend more time outside tend to be more active and experience reduced stress levels.
To manage screen time, setting clear limits can help children understand expectations and reduce conflicts. Families should designate specific times for screen use, especially during meals, to encourage meaningful interactions. While enjoying holiday films together can be beneficial, ensuring that screen time is purposeful can enhance cognitive development and critical thinking skills.
Maintain Consistent Sleep Routines
Adequate sleep is essential for health, particularly during the holiday season. Children require between eight to 17 hours of sleep per day, depending on their age, while adults need seven to nine hours. Research indicates that many children do not get enough sleep, which can lead to increased stress and hyperactivity.
To promote better sleep, families should establish consistent bedtime routines, incorporating calm, screen-free activities such as reading. Providing children with a “few-minutes warning” before transitioning from fun activities to bedtime can help them adjust emotionally. This is particularly important for children who may be sensitive to changes in their environment, such as sleeping away from home.
By implementing these straightforward habits, families can enjoy the festive season while prioritizing health and well-being. The guidance from experts like Holly Noelle Schaafsma, Jess Haines, Kathryn Walton, and Raphaëlle Jacob at the University of Guelph offers practical ways to connect with loved ones and cultivate a sense of joy during this busy time.
Incorporating these strategies can help families navigate the challenges of the holiday season while fostering healthier lifestyles and stronger connections.
