'Tis the season for joy and cheer, for family and friends! Unfortunately, however, stress and overeating can often accompany the holidays. But that stress can lead to serious health problems — and so can overindulging in seasonal fare that's high in fat, sugar and/or sodium.

We asked experts from MetroHealth's Department of Psychiatry, Heart & Vascular Center, and Nutrition Department to share tips on having a healthier, happier holiday: 

• Surviving Holiday Stress
• Watching Your Waistline
• Eating Healthy at Buffets, Potlucks and Parties

Managing Stress: What Our Experts Say Stress releases hormones that increase heart rate and blood pressure, constrict blood vessels, and cause blood to clot more quickly. These things put a large burden on your heart muscle. You can feel out of breath, more tired, or experience chest pains. This could lead to direct damage or injury to the heart. Stress can also lead to unhealthy behaviors like cigarette smoking, alcohol use, and eating more junk foods or comfort foods, all of which can place an additional burden on the heart. We asked our experts to tackle two of the most common issues around holiday stress: dealing with family expectations and how to relieve stress.
	What if my relatives' expectations are too demanding? If you have demanding relatives who expect you to make the rounds to everyone's houses over the holidays, announce that you have a new schedule for holiday visitation this year. Be prepared for and be okay with people not being in agreement with that, however: When they ask why, tell them because your doctor said so. Toni Love Johnson, MD Medical Director, Behavioral Medicine and Counseling, MetroHealth Center for Community Health
	What are some ways to avoid feeling stressed this holiday season? Do some relaxing activities like walking, deep breathing, yoga, or meditation. Keep your expectations reasonable and try not to over indulge on sweets, junk foods, and fatty foods. Calming your nerves can keep your heart healthy. Sharon Mack, CNP Certified Nurse Practitioner Heart Failure Specialist

How to Control Holiday Weight Gain

From the office potluck to your family's holiday spread, there are many times during the holiday season when it can be tricky to manage and maintain your healthy weight. Our Nutrition Department offers these tips:

Set Realistic Goals for the Season

• Attempting to diet during the holidays frequently leads to stress or overeating. Set realistic goals, like maintaining your current weight or minimizing additional weight gain.

Stay Active

• Our dieticians recommend that you stay active during these busy months. Take family walks after holiday meals or park at the far end of the mall parking lot during shopping trips. Remember, any exercise is better than no exercise.

Watch Your Portions

• You don't have to skip your favorite holiday foods, but choose small portions to minimize caloric intake.

Tips for Surviving the Holiday Buffet Table or Potluck

• Eat a light snack before you arrive at your holiday party. When you limit calories during the day and arrive hungry to an event, you are more likely to make poor nutrition choices, such as overeating.
• Look over the buffet first to plan your meal and portions. Choose the items that you really want, and add more fruits and vegetables than meat to your plate.
• Don't socialize near food. Standing farther away from the festive spread will reduce the temptation to munch throughout the evening or to eat unconsciously.
• Bring your own low-calorie or healthy dish to the potluck, that way there will be at least one nutritious item available.
• Our eyes are always bigger than our stomachs - take smaller portions so you truly enjoy each bite.
• Don't forget, alcohol has calories too. Choose wines or light beers to accompany your meal, and avoid the eggnog.

Related Links

• Healthier Holiday Recipes