Cheesy holiday traditions that are good for you

The holiday season is upon us already! If you feel 2024 flew by, you’re not alone.

Research has found that our perception of time really does speed up as we age because our brains lump time together when the days or weeks are similar. So for an 80-year-old who largely does the same thing every day, the year is going to blend together in their mind and feel like it went by quickly.

Over the next six weeks or so, you can slow down time by savoring experiences and special moments. The good news is that some of these festive experiences are actually good for us.

But first: What’s not good for us is overindulging in alcohol and the rich foods that seem to come around this time of year.

I’ve written before about the health risks associated with alcohol, including cancer, liver disease, high blood pressure, stroke, mental health conditions and poor sleep. The U.S. Centers for Disease Control and Prevention (CDC) has a tool called Check Your Drinking (cdc.gov/alcohol/checkyourdrinking) that helps you assess your risk.

Consuming too many rich, calorie-laden holiday treats can increase the risk of weight gain, which in turn can contribute to chronic health issues like heart disease, diabetes, high blood pressure and elevated cholesterol levels.

Swearing off all alcohol and holiday foods isn’t easy for most of us. Just enjoy them in moderation.

Now, here are some traditions that might elevate your mood and help you savor the holidays.

Wear a festive Christmas sweater.

The next time you’re feeling blue, don a fun or even ugly Christmas sweater, some socks or a Santa hat to feel up to 75% more cheerful. Scientists at California’s Pepperdine University found that wearing holiday-themed clothing prompts the brain to release mood-boosting beta waves, instantly lifting the spirits (no booze required!).

Have a slice of pumpkin pie.

If pumpkin pie is on the menu, save it for a bedtime snack, Canadian researchers suggest. Pumpkin’s carotenoids relax tense muscles and calm holiday-jangled nerves, while its sugar switches off the brain’s production of an alertness-triggering neurotransmitter called orexin. It might make you drift off to sleep more easily. Of course, make sure you brush your teeth before you nod off.

Cue up some carols.

Scientists at Pennsylvania’s Wilkes University say those who regularly listen to seasonal songs are less likely to get sick if they encounter viruses. Nostalgic music tamps down the production of immunity-weakening stress hormones, letting the body better fend off viral invaders. So set the car radio on a 24-hour Christmas music station, get out the CDs and sing along. (That said, Christmas carols are no substitute for a flu shot!)

Gaze at a yule log.

Taking 20 minutes each evening to relax by a crackling fire can lower blood pressure by as much as eight points, say University of Connecticut scientists. The mesmerizing sight of a flickering flame calms the central nervous system, relaxing and opening arteries. No fireplace? Check YouTube or other streaming services for yule log videos to play on the TV.

Watch your favorite holiday films.

“It’s a Wonderful Life” when you can be “Home Alone” to watch one of the zillion versions of “A Christmas Carol.” Whether you love heartwarming classics like “Miracle on 34th Street” or the laugh-out-loud antics of “Elf” or “National Lampoon’s Christmas Vacation,” enjoying three movie nights each week could help you feel more energetic and focused. University of Utah researchers explain that uplifting films prompt the body to release a brain chemical called GABA, which produces a calming effect and is thought to play a major role in controlling nerve cell hyperactivity associated with anxiety, stress and fear.

Shop for yourself.

When shopping for loved ones, grabbing a little something on your wish list. University of Michigan researchers say showing yourself kindness heightens your brain’s release of the energizing hormone dopamine, known as the “feel-good” hormone because it’s released when you experience something pleasurable.

Raise a glass of eggnog.

It’s not everyone’s cup of tea, and eggnog is hardly what you’d call a health drink, but it does have a few benefits. A study in the journal BMC Public Health suggests that the choline in eggs and the amino acids in milk can energize immune cells. Going heavy on the cinnamon or nutmeg also is beneficial. Just never make homemade nog with raw eggs. And adding alcohol will undermine the benefits.

Make your holidays pleasant and memorable by savoring family, fun and traditions!

• Teri (Dreher) Frykenberg, a registered nurse and board-certified patient advocate, is the founder of Northshore Patient Advocates LLC (NShore). She is also founder and CEO of Nurse Advocate Entrepreneur, which trains medical professionals to become successful private patient advocates. Teri offers a free phone consultation to newspaper readers as well as to nurses interested in becoming advocates. Reach her at Teri@NurseAdvocateEntrepreneur.com.