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Healthy Holidays

The holiday season brings joy and connection – and sometimes a little too much of everything all at once. Even with the warmth of togetherness, challenges to our physical and mental well-being can arise. By focusing on our health this season, we can ensure that we feel our best and can enjoy the festivities fully.

Health during the holidays matters

Whether preparing meals, traveling, or hosting guests, holiday activities add extra tasks to our routines. “This is a busy time of year for many people, and it’s common to put a lot of expectations on ourselves during the holidays,” said APA Past President Rebecca W. Brendel, M.D., J.D. The seasonal hustle and bustle can sometimes lead to overlooked self-care, disrupted sleep, overindulgent eating, and added stress. A 2018 study found that 88% of Americans felt stressed while celebrating the holidays; for parents, this stress can start as early as the beginning of November. Factors that drive stress include cost, planning, and shopping. This stress and rush to get things done can cause high blood pressure, decreased immune function, and disrupted sleep. Taking small steps to support our health can make a big difference in how we feel and function throughout the season.

7 tips for a healthier holiday season

1. Set realistic expectations. Excitement and anticipation often means expectations; when things don’t go as planned, stress can increase. Aim for meaningful moments rather than perfection. For those uncomfortable with larger gatherings, try finding smaller, more manageable ways to connect like coffee with a friend or desert with a few relatives.

2. Prioritize nutritious choices. Rich foods and festive treats are part of the fun during the holidays. But moderation is key. Fill your plate with your favorite fruits and vegetables first, then add small portions of less healthy items. Or try eating a healthy snack beforehand to prevent overindulging. Remember: whole grains, lean proteins, and leafy greens keep energy levels stable and support a healthy immune system.

3. Manage stress mindfully. Mindfulness, or being present without judging, can reduce the stress of the season. Mediation, one of the easiest ways to be mindful, has been shown to reduce stress by up to 31%. It doesn’t need to be long session. “You can take a one- to three-minute dip into peacefulness, and you can see remarkable results. The biggest benefits are going to happen in the first few minutes,” advises Vishen Lakhiani, CEO of Mindvalley and a meditation expert.

4. Keep moving. Physical activity is a fantastic way to support health while boosting mood, energy, and physical resilience. When schedules are packed, fit in small amounts of movement whenever possible. Think: a short walk after meals, stretching during holiday movie marathons, and dancing at parties. Short bursts of exercise – just 20 minutes a few times a week – can significantly improve cardiovascular health and immune function. 

5. Prioritize quality sleep. Good sleep is essential for our mental, emotional, and physical health. However, holiday activities and irregular schedules can disrupt regular sleep patterns. Aim for at least 7-8 hours per night by sticking to a bedtime routine, limiting caffeine, and keeping the bedroom cool and dark. If needed, try a brief nap to restore energy without relying on stimulants.

6. Minimize alcohol. From eggnog to spiced cider, holiday beverages are a delightful part of the season. But alcohol impacts health, including the heart, liver, brain, and pancreas. It can interfere with medications as well as make us dehydrated and lose sleep. So, limit yourself to two beverages and drink a glass of water between each.

7. Take time for yourself. While holidays are about connecting with loved ones, it’s just as important to take moments to recharge. Alone time helps maintain balance and prevent burnout. A good balance between social time and personal time helps us navigate the season with energy and joy.

With a little bit of planning and a few simple strategies, it’s possible to stay well through the holiday season. By prioritizing your physical, mental, and emotional health, you’re setting yourself up for a season filled with joy, balance, and energy. Remember, good health is the best gift you can give yourself and your loved ones. Here’s to a happy, healthy holiday!