Tips for the Table: Feeling Your Best During the Holidays

January 9, 2015

At Hillandale, we care like family, because we are. And that’s why the holidays are so important to us. We love celebrating with residents and staff at each of our assisted living, independent living and retirement communities here inButler County,Ohio. And what would the holidays be without lots of delicious food and drink to share?

This week we’re offering you tips to help you enjoy your favorite holiday foods without over-indulging. You can avoid digestive issues, inflammation and other health problems by simply sticking to these guidelines. Cheers to your health!

Choose foods that reduce inflammation.

  • Many illnesses today are caused or worsened by the effects of inflammation. Heart disease, type 2 diabetes, arthritis, and even cancer are examples of these health issues caused by a poor diet.
  • When choosing foods for your holiday gatherings, look for whole foods such as whole grains, vegetables, fresh fruits, nut,s and fish that can actually reduce inflammation.
  • Fresh fruits and vegetables also provide much-needed antioxidants that help your body maintain a good balance.

 Stay away from foods that increase inflammation.

  • Refined foods such as white sugar, white flour, mashed potatoes, and foods with trans-fatty acids can increase inflammation in your body.
  • If you can’t avoid sugar during the holidays, make an effort to reduce your normal intake. One of the best ways to reduce your sugar intake is to avoid soda and other sugary drinks that can double- and triple- your normal sugar intake in just one glass.
  • Drink plenty of water. Your energy levels will remain more stable and you won’t be run down with the effects of a sugar crash.


  1. Eat more foods that contain Omega-3 fatty acids.
  • Our bodies require Omega-3 fatty acids to function properly. We can only get these essential nutrients from the foods we eat – our bodies do not manufacture them.
  • Omega-3s help fight inflammation, too. Higher levels in our diets can help us stay healthy, reduce depression, slow cognitive decline as we age and increase heart health.
  • Salmon, grass-fed beef, walnuts, Omega-3 enriched eggs, wild rice, flax seed, and beans are some of the best options for foods high in Omega-3.

 Exercise and keep moving!

  • During the holidays and when cold weather moves in we need to keep moving more than ever. Sitting for long periods of time and spending hours more inside can leave us at greater risk for illness.
  • Make an extra effort to take a walk, do light exercise or take the stairs instead of the elevator, if possible.
  • Get a breath of fresh air if you can. These small steps will help increase your energy levels so you can enjoy the holidays to the fullest!

At Hillandale, our experienced caregivers have plenty of other tips for making the most of your health. Call us today at 513-777-1400 to schedule a tour of one of our three locations. We look forward to meeting you!



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