There are plenty of things to enjoy about the holiday season, ranging from delicious food to social gatherings and sparkly decorations. But as enjoyable as these months can be, they can also bring more than we bargained for in terms of stress and less healthy habits than we may be used to practicing during the rest of the year. However, that doesn’t mean you can’t have healthy holidays this year. Below are 15 tips to set yourself up for success.
1. Keep moving.
It’s harder to get your body up and moving during the colder months when staying in bed just feels so much more enticing. Don’t let the urge to stay stagnant take control. Maybe you’re not excited about working out on holiday, but that doesn’t mean you should take the whole season off from movement.
Regular exercise is a key factor in supporting your long-term wellness as well as healthy weight management. If you don’t already exercise, there’s never a wrong time to start moving. Consider a rotation of activities like swimming, jogging, group fitness classes, yoga, strength training, and playing tennis.
READ MORE: How To Keep Your Goals On Track During The Holidays
2. Eat more plants.
Eating a primarily whole-food, plant-based diet is a great way to fuel your body, support your wellness, and have healthy holidays. Try to add more fruits, vegetables, whole grains, nuts, seeds, and legumes into your routine, avoiding ultra-processed and pre-packaged foods as much as possible. This will help you prioritize nutrients that support your immune system and overall health like vitamins, minerals, fiber, and antioxidants while minimizing added sugar, sodium, and saturated fat.
READ MORE: This Holiday Season, Focus on Your Immune Health
3. Stay hydrated.
Your body is made up of over two-thirds water, which needs to be replenished daily. The best way to stay hydrated is with regular water. If that gets boring, you can incorporate some natural seltzer water or water flavored with fresh lemon and cucumber slices or herbs and berries. Make a habit of always carrying a water bottle with you so you always have water available.
4. Get your flu shot.
Unfortunately, the holiday season tends to go hand-in-hand with cold and flu season. With the colder weather and more time spent inside, germs run rampant. One of the most effective ways to protect yourself from the flu is to get a flu shot every fall in preparation for healthy holidays. In fact, the U.S. Centers for Disease Control recommends everyone 6 months and older to get the flu vaccine (1).
5. Wash your hands.
This winter’s “socializing season” will include an estimated 25 hours of mingling at 11 different festive events (2). Talk about a prime opportunity to get sick. Washing your hands is one of the easiest things you can do to help protect yourself from harmful germs all year long. All you need is mild soap and warm water. Try to wash your hands for 20 seconds, particularly when coming home, after using the restroom, and before eating or touching your face.
6. Practice safety.
While it’s tempting to throw caution to the wind during the holidays, safety is of utmost importance. Continue to do things to protect your safety, like wearing a seatbelt when driving, locking your doors, and using a helmet for winter activities. Practice caution when putting up decorations on your house, especially when using a ladder and handling electrical devices. Check the winter weather before traveling to make sure the road conditions are safe to drive on and carry things like a snow shovel, kitty litter, and a strong flashlight in your trunk.
7. Socialize.
Around 21% of Americans say they will travel to and attend large get-togethers with family and friends (3). But as much connection as the holiday season can bring, it can also be isolating for many. If you feel lonely, find opportunities to be around others. Say yes to an event invitation you may otherwise decline, make coffee plans with close friends, and meet up with people outside of your home or workplace. You may be surprised by how many other people feel lonely too, but being together can lift everyone’s moods.
8. Don’t skip meals.
Many people skip breakfast during the holidays in an attempt to reduce their overall calorie intake and prevent overeating. However, this can often backfire. When you don’t eat in the morning, this can set you up for making fewer healthy choices later in the day and ultimately eating more than you planned to. If you’re just not into breakfast in general, be sure you have healthy snacks handy between meals to satiate your appetite.
9. Get enough sleep.
Sleep is one of the most important holiday health tips. Why? The holidays can throw off your normal sleep pattern, especially if you have kids, have time off from work, or are traveling. Plus, surveys show that in the month of December, Americans use around 3.5 billion kilowatts of electricity in their holiday lights, which can be bright enough to disrupt sleep (4).
Health professionals recommend that adults get between 7-9 hours of sleep for the most rest and rejuvenation (5). If this sounds challenging, try to make your bedroom a place that invites sleep. It’s also a good idea to go to bed and wake up around the same time every day. Furthermore, you may also consider a sleep supplement.
10. Cook from your heart.
Cooking and baking should bring more joy than anxiety during the holidays. Find ways to take pleasure in the foods you’re preparing and if you need help, ask for it. Americans eat around 300 cookies each year, many of which are around the holidays (6). Try to choose healthful ingredients whenever you can, whether you’re making homemade bread, an entree, an appetizer, or a dessert. Take pride in what you’re making and enjoy eating it.
11. Don’t leave the house hungry.
Attending social events or simply going to the grocery store when we’re hungry can set us up for overeating or purchasing things we otherwise might not. Plus, being overly hungry before gathering with others can take away our full ability to enjoy what’s around us. Tossing some healthy snacks into your bag or in your car can be helpful when you need food in a pinch.
12. Keep an eye on kids and pets.
The holidays often come with new social scenarios, as well as more noises, sounds, foods, and decorations that can potentially pose a hazard for kids and pets. Be sure to keep these loved ones safe from foods they could choke on, hot stoves that could burn them, and situations they could run away from.
13. Don’t drink and drive.
This should be practiced all year round, of course, but drinking and driving is never a good idea. If you’re going somewhere there will be alcohol present, drink smartly with a designated driver or refrain from it if you’re driving. This could save both your life and the lives of others on the road.
14. Get regular health screenings.
The end of the year can be busy, making it easy to forget or put off regularly scheduled preventive health exams in addition to practicing self-care at home. It’s important not to forgo these, whether it’s a dental cleaning, physical exam, or evaluation with the eye doctor. And if you need to see a healthcare provider for other reasons, make time to do so to support your long-term health.
READ MORE: How to Start a Self-Care Routine
15. Practice stress management.
Stresses can be high around the holidays. Everyone has different triggers, ranging from time with family, end-of-the-year work demands, travel, and more. While the holiday season often becomes about doing things with and for other people, be sure to prioritize your own health, too. This could mean making time for hobbies you enjoy or simply finding spaces to experience quietness and reflection.
READ MORE: Managing Stress in Chaotic Times
Enjoy Your Holiday Season
The holidays can be a drastically different experience for everyone each year. Be sure to put your health needs and goals first as much as possible, even when other things may feel far from your normal routine. By practicing some of these holiday health tips, you can not only enjoy all the pleasures of a healthy holiday but start the new year off with your best foot forward.
References
1. Seasonal Flue Vaccines. Ceners for Disease Control and Prevention. https://www.cdc.gov/flu/prevent/flushot.htm Accessed November 10, 2022.
2. Haaland M. “Data reveals why the holiday season is the most social time of the year.” SWNS Digital. Published 6 Sept 2021. Available: https://swnsdigital.com/us/2019/12/data-reveals-why-the-holiday-season-is-the-most-social-time-of-the-year/
3. “US holiday shopping 2022: ’Tis the season to be (cautiously) optimistic.” McKinsey & Company. Published 21 Oct 2022. Available: https://www.mckinsey.com/capabilities/growth-marketing-and-sales/our-insights/us-holiday-shopping-2022-tis-the-season-to-be-cautiously-optimistic
4. Conca J. “The Energy To Light Christmas.” Forbes. Published 20 Dec 2020. Available: https://www.forbes.com/sites/jamesconca/2020/12/20/the-energy-to-light-christmas/?sh=358f7d631553
5. Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010
6. “Americans Eat About 300 Cookies A Year, Or 35,000 Cookies In A Lifetime.” South Florida Reporter. Published 30 Sept 2018. Available: https://southfloridareporter.com/americans-eat-about-300-cookies-a-year-or-35000-cookies-in-a-lifetime/
