How to stay healthy during the holiday season

For more on how to stay healthy while flying, follow these tips to reduce your risk of illness and exposure to germs on an airplane. FOR EXPERT TIPS TO HELP FEEL YOUR BEST, GET AARP’S

MONTHLY _HEALTH_ NEWSLETTER.  Getty Images IN THE FRESH AIR Embrace the brisk temps! Exposure to natural light can increase levels of the chemical serotonin to lift your mood and ward off

depression. SQUEEZE IN EXERCISE. Strapped for time? Studies show that 10-, 15-, even five-minute spurts of exercise throughout the day will have health benefits, especially if it adds up to

the U.S. Department of Health and Human Services (HHS) recommendation of 75 to 150 minutes a week. And yes, you can go at a moderate pace. Brisk walking around your neighborhood — in, say,

two 15-minute segments a day — still cuts things like your risk of high blood pressure and Type 2 diabetes. STAY VERTICAL. “Falls, especially on icy surfaces in the winter season, are the

most frequent cause of injury for seniors,” says Shawn Anthony, M.D., an orthopedic surgeon at Mount Sinai Medical Center in New York City. “Simple falls that may cause a knee bruise in a

20-year-old can easily result in a broken wrist or hip in older adults.” One way to fend them off: Walk like a penguin (seriously). “When you have to walk across slippery surfaces, a

waddling gait can help to improve stability by keeping your center of gravity over your front leg,” says Anthony. “Take shorter, shuffling steps with a flat foot, keep the feet pointed

slightly outward.” Building up your core strength will also help improve your balance. “If you do fall, strong, flexible muscles will help protect your joints against ligament or cartilage

damage,” says Anthony. DRESS SMART. The right clothes will add an extra layer of protection (literally). Consider a thick, puffy down coat that will help cushion potential falls. Keep your

hands free: If you start to fall, you’ll need them to brace yourself. Invest in a toasty pair of gloves, so you don’t have to shove your hands in your pockets to keep them warm. “The shoes

you wear can also make a big difference in improving friction with the ground,” says Anthony. “Choose a pair with rubber, slip-resistant soles.” Getty Images DURING THE PARTY A study

conducted by HHS found that adults gain, on average, about a pound of body weight during the winter holidays — and that they weren’t all that likely to lose the weight in the following year.

It's a modest increase, but those pounds add up! EAT BEFOREHAND._ _Fasting before a holiday dinner can backfire. “Do not save up calories — that’s a recipe for weight gain,” says

Cynthia Sass, a nutritionist and the author of _Slim Down Now_. “Eat regular, or smaller, meals before any feast. At dinner, start with a salad or a broth-based soup, or a few glasses of

water. All have been shown to naturally help reduce overall calorie intake.” DRINK WISELY. “Smart drink choices, caloriewise, include champagne, a light beer, a single serving of wine, or a

mixed drink that doesn't have a bunch of added sugar (think: a vodka tonic versus a sugary cosmopolitan),” says Raimo. “Alternate between an alcoholic beverage and a tall glass of

water, sparkling or otherwise. This helps slow down alcohol consumption and helps rehydrate the body. In addition, “it provides a respite from the constant onslaught of incoming calories.”

GAME THE BUFFET TABLE. Before putting anything on your plate, survey all of the options, Sass advises. “Choose one or two completely worth-it splurge foods and try to balance them with other

light, healthy choices, like cut veggies and shrimp cocktail.” To prevent mindless munching of nuts, chips and Peanut M&Ms, don’t linger over the food. “Physically distancing yourself

from the buffet, both in terms of arm’s reach and sightline can also help,” says Sass. “Studies show that when food is right in front of us, we’re more likely to mindlessly munch.” Getty

Images WHILE AT HOME Eating a rainbow of veggies? Getting enough snooze time? Nice start. Now add this advice to your feel-good list of things to do at home this time of year. WRITE A CHECK.

Studies have found that volunteers are likely to experience a laundry list of benefits: lower blood pressure, lower stress levels, better self-esteem — and they are actually more likely to

live longer. “There’s a phenomenon called the ‘helper’s high,’ ” says Bergquist. “When people volunteer or make a donation, they release feel-good endorphins, and get a feeling not unlike a

runner’s high.” POP A PREBIOTIC. “Seventy percent of our immune system is in our gut,” says Bergquist. Studies suggest prebiotics, found in fiber-rich foods, feed the different strains of

good bacteria in your gut to maintain a healthy and diverse bacterial balance. Foods that will give you the right mix of microbes: veggies (artichokes, asparagus, leeks, and onions), fruit

(berries and bananas), whole grains (oatmeal and flaxseed), and legumes (lentils, chickpeas, or just about any kind of bean). CHILL. The stimulation of massage slows the body’s production of

cortisol, a stress hormone that can take a toll on your immune system. Don’t have time for a full-fledged rubdown? Lie face up on the floor with a foam roller positioned perpendicularly

under your back, and slowly role over it in an up-and-down motion. “Anything that stimulates pressure receptors, like a tennis ball, will work,” says Tiffany Field, director of the Touch

Research Institute of the University of Miami School of Medicine. “Even yoga is a form of self-massage.” You can also take a break by intentionally sitting still for a bit without dwelling

on the 20 things you have to get done. “Meditation is so powerful,” says Bergquist, who notes that studies have shown a decrease in upper-respiratory infection through meditation and

mindfulness. Take slow, deep breaths, while gazing ahead (or with eyes closed). _Editor's note: This article was originally published on Nov. 19, 2018. It has been updated with

additional tips._