The holiday season is a time for joy, celebration and togetherness, but it can also be a challenging period for maintaining your mental and physical health. Between indulgent meals, busy schedules, and colder weather, it’s easy to neglect your well-being. However, with a little planning and mindful choices, you can enjoy the festivities while staying healthy. Here are 10 practical tips to help you strike the right balance.
1. Prioritize physical activityThe colder months and hectic holiday schedule can make exercise the last thing on your to-do list. Yet, staying active is important for both your physical and mental health.
- Schedule your workouts: Making a dedicated time for exercise can help you stay consistent with your exercise goals. Early morning walks, quick strength-training sessions or even family-friendly activities like hiking can help keep you moving during the busy holiday season.
- Make it fun: The holiday season offers unique opportunities to stay active. Ice skating, sledding or participating in community events like a holiday 5K are great ways to combine fitness with festive fun.
- Stay flexible: Remember, exercise doesn’t have to be a formal gym session. Even housework, like decorating or cleaning after a holiday gathering, counts as physical activity.
Holiday meals are often a highlight, and it’s completely fine to indulge. However, maintaining balance is key to avoiding an energy slump or post-holiday weight gain.
- Choose your indulgences wisely: If there is a food or drink you absolutely love, enjoy it without guilt, but consider skipping foods you’re less excited about.
- Control portions: Try using a smaller plate to prevent overeating and allow room for a variety of dishes instead of overloading on just one. And remember it is OK to leave food on your plate if you are full or something doesn’t appeal to you.
- Load up on vegetables: Start your meal with a salad or add steamed veggies to your plate. They’ll help fill you up with nutrients and reduce the temptation to overindulge in calorie-dense foods.
- Don’t indulge every day this holiday season: You should try to maintain nutritious eating habits on non-holiday days to balance out your splurges.
With an abundance of holiday cocktails, sugary drinks and caffeinated beverages around, it’s easy to forget about getting enough water. However, staying hydrated is one of the simplest yet most effective ways to maintain your health.
- Drink water before meals: This will help you with digestion and can prevent overeating.
- Carry a reusable water bottle: Always having water with you will help to serve as a reminder to drink throughout the day.
- Infuse your water: Add slices of lemon, cucumber or berries to make drinking your water more appealing.
While the holiday season is filled with joy, it can also be a major stressor due to packed schedules, financial pressures and family dynamics. Managing your stress effectively is crucial to your overall health.
- Set realistic expectations: Remember that everything doesn’t have to be perfect. Focus on the moments and things that truly matter to you rather than striving for an idealized version of the holidays.
- Practice mindfulness: Yoga, meditation and deep-breathing exercises can reduce holiday-related anxiety and center your focus.
- Take breaks: Don’t overcommit yourself. Reserve time for relaxation, whether that means watching a holiday movie, curling up with a book, or enjoying quiet solitude.
With late-night parties, family obligations, work and last-minute shopping, sleep often becomes an afterthought. However, poor sleep can weaken your immune system and lead to fatigue, irritability and leave you more open to getting sick.
- Stick to a sleep schedule: Try to go to bed and wake up at consistent times, even on weekends or holidays.
- Create a calming bedtime routine: Avoid screens before bed, and instead, wind down with activities like reading or journaling.
- Watch your caffeine intake: Limit your caffeine in the afternoon to help make sure you get a good night’s rest.
- Take a nap: Even a quick 20–30-minute nap can help recharge you during particularly busy days.
The holidays coincide with flu and COVID-19 season, making it crucial to prioritize your immune system. Otherwise, a season full of joyful gatherings could quickly turn into sick days at home.
- Eat immune-boosting foods: Foods rich in Vitamin C (citrus fruits, bell peppers) and zinc (nuts, seeds) support immunity. Adding garlic and ginger to your dishes can offer extra health benefits.
- Don’t skip hand washing: With lots of handshakes and hugs, make sure you’re consistently washing your hands—especially after public outings. Keeping a small bottle of hand sanitizer on you can also be a convenient way to stay germ-free.
- Get vaccinated: If you’re eligible, consider getting the flu and COVID-19 vaccines to reduce your risk of seasonal illnesses.
The holidays bring us more opportunities for toasting glasses to friends and families we don’t see regularly, but it’s important to approach alcohol with moderation.
- Pace yourself: Sip your drink slowly and avoid having back-to-back alcoholic beverages.
- Alternate with mocktails: In between alcoholic drinks, enjoy a non-alcoholic option such as sparkling water with lime or a festive mocktails.
- Don’t drink on an empty stomach: Eating beforehand can prevent alcohol from hitting you too hard and reduce overindulgence.
The holidays are the perfect time to strengthen connections with your loved ones, but they can also make some people feel isolated. Fostering social connections can have a profound impact on your mental and emotional health.
- Schedule time with loved ones: Whether it's a family dinner or a coffee catch-up with a friend, prioritize quality time with people who uplift you.
- Volunteer: Participating in community service can provide a sense of purpose and connection, especially for those spending the holidays alone.
- Use technology: If you can’t meet in person, video calls or a simple text message can help you and your loved ones feel connected.
Financial stress during the holidays can take a toll on your mental health. Stay healthy by managing your spending wisely.
- Make a gift list: Plan gifts in advance and stick to your budget to avoid unnecessary expenses. Check out our blog, Holiday Gift Ideas for Your Loved Ones, for some healthy gift ideas.
- DIY gifts: Homemade treats, crafts, or heartfelt cards can be both meaningful and cost-effective.
- Focus on Experiences: Instead of material items, consider giving or creating memories, like a family trip to see Christmas lights or a cozy home-cooked dinner.
Amidst the hustle and bustle, it’s easy for us to lose sight of what makes the holiday season truly special. Taking time to reflect on what you’re grateful for can have a profound impact on your mood and perspective.
- Start a gratitude journal: Write down a few things you’re grateful for each day.
- Express thankfulness: Share your appreciation with family, friends or colleagues. A heartfelt thank-you note can brighten someone’s day.
- Focus on the positives: Even if things don’t go exactly as you planned, look for the silver lining in every situation.
Staying healthy during the holiday season doesn’t mean abandoning the festivities or losing out on holiday fun. By incorporating the above tips, you can celebrate, indulge and connect—all while maintaining your physical and mental well-being.