Healthy Holiday Reminders!

The holidays are a time to celebrate and connect with others, often through food and

cherished traditions. However, the season's rich meals, busy schedules, and added

stress can make it harder to maintain healthy habits. This can be especially true for

those living with Parkinson’s. By focusing on balanced eating, staying active, and

managing stress, you can fully enjoy the festivities while supporting your health and

well-being.

One way to approach holiday meals is to aim for balance. While rich and indulgent

dishes often take center stage, prioritizing nutrient-dense foods can help you feel

satisfied and energized.

For example:

• Focus on protein: Include foods like poultry or other lean protein sources,

  beans, lentils, tofu, or fish to support muscle strength. Just be mindful of timing

  as protein can interfere with the absorption of levodopa. Try to space out high-

  protein meals and snacks from when you take your medication.

• Fill up on veggies: Roasted or steamed vegetables add fiber, vitamins, and

  antioxidants to your plate.

• Choose whole grains: Swap out plain white bread and pasta for whole-grain

  versions that have more fiber to help keep you fuller longer.

  
  

And yes, holiday treats are always part of the fun! A slice of pie or a favorite dessert is

always fine - just try and balance it with other nourishing foods. Pairing sweets with a

protein or fat source (like nuts or yogurt) can help stabilize blood sugar and keep energy

levels steady.

Hydration is another important part holiday health. While festive drinks like wine or cider

may be tempting, remember to sip water throughout the day. Staying hydrated helps

combat muscle cramps, fatigue, and other Parkinson’s symptoms that can flare during

busy times.

Staying active doesn’t have to mean formal exercise. Movement is important for

managing stiffness and mobility, and there are plenty of ways to fit it in during the

holidays:

• Go for a short walk: A gentle post-meal stroll aids digestion and circulation.

• Try chair stretches: Simple stretches or yoga poses can help keep you limber if

  it’s too cold to get outside.

• Dance to holiday music: Dancing lifts your mood and keeps your body moving.

  
  

Of course, the holiday season can bring more than just physical challenges. The

whirlwind of activities, gatherings and to-do lists can add stress which can also affect

symptoms. Taking time to care for your mental well-being is just as important as eating

well.

Here are a few ideas to keep you in the right headspace this time of year:

• Practice mindfulness: Take a few deep breaths before meals or between tasks

  to center yourself.

• Stick to a routine: Maintaining consistent meal, exercise, and sleep schedules

  can provide stability.

• Prioritize rest: Don’t hesitate to say no to plans if you need downtime to

  recharge.

  
  

Finally, consider preparing holiday meals that are both delicious and nourishing.

Roasted vegetables with olive oil and herbs make an easy, festive side dish. A whole-

grain stuffing with walnuts and cranberries is a flavorful, fiber-packed twist on a classic.

And for dessert, dark chocolate-dipped fruits are a sweet but nutrient packed option.

The holidays are a time for connection and joy. By focusing on simple strategies for

eating, moving, and resting, you can fully embrace the season while still prioritizing your

health. Lastly, don’t hesitate to ask loved ones for support or to share in these healthy

habits. Wellness is always more enjoyable when it’s a group effort!

Wishing you a warm + healthy holiday season!