With the holiday season in full swing, it makes sense to consider our physical health. This is not code for considering our weight. Healthy bodies come in all shapes and sizes, and I think body positivity is a must! For those of us with chronic illness, “healthy” can be relative, but it is usually possible to improve in some areas. I am talking about all-system health, not just one number. This means the health of the heart, liver, kidneys, pancreas, and so on.

One way to improve heart health for most is to cut back on sodium. A good way to cut back on sodium is to use a salt substitute. My personal favorite is “no salt.” Salt substitutes like “no salt” include potassium chloride (KCl) instead of sodium chloride (NaCl), which allows us to enjoy the salt flavor without the increased risk of high blood pressure, stroke, and heart disease. Another option is to go semi salt free by not adding salt to food. This can a bit trickier and takes some getting used to, but is totally possible.

When considering the health of our kidneys, liver, and pancreas, sugars are the things to reduce. When we eat a lot of sugar, we risk damage to the kidneys because they have to work harder to filter out the excess sugar. Sugar can be just as damaging to the liver as alcohol. Eating large amounts of sugar causes fatty buildup in the liver and eventually liver damage. Excess sugar does the most damage to the pancreas because the pancreas are responsible for producing the body’s insulin and glucagon. Insulin and glucagon are the hormones responsible for regulating how much sugar is kept in the blood. Too much sugar in the blood can lead to organ damage, and too little can be harmful (or even fatal) as well. One of the ways we can lower our blood sugar if it’s high is to drink lots of water and avoid beverages with added sugar, such as soda and some fruit juices. During the holidays, lowering sugar intake can be challenging but is totally doable. Besides drinking water, we can add 15 minutes of exercise a day, which will help regulate blood sugar. Being aware of how many sweets we eat and how many carbohydrates (particularly white-flour goods) we consume and trying to minimize or stretch these over the day can help as well. The goal is for everyone to have a healthy and balanced holiday season.