The Holy Week break presents us with the opportunity to reset, reflect, and reenergize. But while we’re taking advantage of this moment of respite, we should also avoid and manage the stressors (eating unhealthily, neglecting exercise, overspending, and other barriers to achieving our desired body goals) that have detrimental health effects on our overall well-being.
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Out-of-town trips
Planning, organizing, and spending more for summer getaways can cause significant stress on the mind and body. All the more if you do without the necessary planning and organizing ahead of time. But, you shouldn’t also disregard the likely unwanted stressful situations you’ll face after your trip (chaotic home environment, overwhelming workload, weight gain) once you get back to your regular schedule.
- Be a minimalist traveler this holy week and bring only necessary things while avoiding needless baggage
- Have a budget for your trip and stick to it to avoid post-credit-card-bill stress
- Bring your “emergency snacks” to relieve hunger (and stress) during long drives, airport transfers, or long walks. I always recommend to my clients to bring portions (30 to 40 grams, or a fourth of a cup) of nuts and seeds, high-protein (more than five grams of protein per serving) snack bars, or a pre-made egg, chicken, or tuna sandwich
- Try your best to incorporate movement by walking more and incorporating body weight or simple strength exercises so your body can adapt right away when you resume your regular workouts after the break
- Stick to your healthy sleep routine by getting at least seven hours of sleep. Adjust your wakeup time in case you sleep later than normal
- Organize your house before leaving for your short break so when you arrive, there will be less to unpack and organize.
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Sun exposure during your holy week trips and workouts
The weather can stress you out, and you can already feel it right now, especially if you stay too long under the sun.
- Instead of going to the beach, my husband and I just stay home to create our DIY three-day couple’s wellness retreat by doing stress-relieving workouts, practicing meditation together, making new healthy meals and snacks, and playtime with our dog Chia, and uplifting our spiritual life. Partner-bonding activities during vacations can enrich your relationship with your loved ones
- Exercise should be a stress reliever, not a stress-amplifying activity. Avoid prolonged exercises in the heat of the sun. If you want to continue running, you can adjust your schedule to a much earlier time. Explore indoor workout options by visiting gyms or exercise studios with appropriate temperatures or simply exercising at home
- Hydration is especially important. Get at least two liters of water (more with intense heat and exercise) because studies have shown that dehydration can increase cortisol levels
Extreme ways of dieting to prepare for a beach-ready body
Excessive calorie restriction with overexercising to prepare for beach getaways is another form of stress that contributes to high physical and mental stress. You can still get a stress-free beach body by focusing on balance and moderation.
- To lose extra body fat without compromising your energy levels, avoid restricting daily total calorie intake to below 1,200, especially if you engage in moderate to intense exercise programs
- Increase your intake of protein (beans, lentils, tofu, skinless chicken, fish, and lean red meat), good fats (nuts, seeds, avocado, olive oil), and whole, fiber-rich, and unrefined carbs (vegetables, fruits, brown rice, quinoa, and oats)
- Listen to your body and stop punishing yourself by excessively delaying your first meal to the point where you can hear your stomach growling. If you are practicing time-restricted eating (intermittent fasting with less than 12 hours of eating window), you can eat your first meal and dinner earlier than waiting for noon.
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Avoid overloading your body with unhealthy foods and alcoholic drinks at night
During your holy week break, the mind will switch to “vacation mode,” and there’s a big chance you will look for celebratory food treats. But remember that food can be a source of significant stress for the body. A food combination of high-saturated fat and high sugar—such as pizza, cheesy white pasta, breaded deep-fried foods, cakes, and potato chips—eaten less than two hours before you sleep can negatively affect your body while sleeping and the day after. Cortisol and blood sugar will rise, your heart rate will go up, and the rapid eye movement phases of sleep will suffer.
- Manage glucose and cortisol spikes before, during, and after a good night’s sleep by eating light dinners (three hours before your sleep time) consisting of boiled, steamed, roasted, or grilled protein and veggies with less fat. If you eat brown rice or whole-wheat bread, limit the portions to half of your lunch serving
- You can resolve food cravings by ensuring your stomach is moderately full but fully satisfied with the taste of your dinner meal
- Excessive alcohol intake closer to bedtime can negatively affect sleep and affect your recovery a day or more the night after
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