5 Simple Strategies for a Healthy Holiday Season

We often fill our holiday season festivities with great food and a hectic schedule. Some people strive to stay healthy, while others give in to indulgences. 

Maintaining a healthy holiday season does not have to be a time of complete sacrifice.

You can eat the cookies! 

However, by following simple guidance and exerting a measure of willpower, you can avoid getting sick or outgrowing your wardrobe.

Focus Areas 

You can maintain healthy habits by devising a realistic, balanced plan that avoids excuses and supports your continued health. Before the invites pour in, prioritize your health-related goals, adopt a flexible attitude, and adjust it as needed. 

Here are five focused strategies to help you maintain a healthy lifestyle during your holiday season:

1. Physical Activity 

Staying fit during the holiday season is possible. Having a plan will help keep you focused.

You don’t need to hit the gym before every party. Consider 30 minutes of moderate physical activity each day. Choose activities that you enjoy and fit into your schedule. This time of year is not for starting an intense workout program, so try to keep things simple.  

You can walk, jog in place, or dance to your favorite music. Try 30 minutes of exercise at once or in increments throughout the day (for example, 10 minutes of continuous walking three times a day). A couple of bodyweight exercises (squats or push-ups) can improve strength and don’t require equipment. If you only have 20 minutes for physical activity, make it quality. 

2. Nutrition and Hydration

You may not be in control of the menu, but you are in control of the quantity of food you consume. If hors d’oeuvres at a cocktail party are your weakness, plan your food compromise before arriving. 

Consider having only two palate pleasers on your plate at one time. When served a full meal, small portions are best. Savor each bite and take time to appreciate the flavor. Holiday desserts are unavoidable. Choose wisely, as there are more gatherings to attend. 

Eating regular meals throughout the day will aid in overeating at an event. Stop eating before you are full to enjoy socializing with other guests. Relax; chances are another meal will come your way sooner than later. 

Alcohol consumption during holiday festivities can cause dehydration and other adverse effects. Water is a simple beverage that benefits your entire body. Drinking water regularly throughout the day keeps you hydrated, prevents hangovers, and promotes adequate sleep. A slice of fruit will add a little zest to your water and increase your likelihood of consumption—plan on drinking eight ounces of water for each adult beverage.  

A Bonus Tip About Vitamin C: A balanced diet helps the body get enough Vitamin C and can strengthen your immune system to help you remain healthy. Vitamin C protects specific cells when an infection is starting. Contrary to what many believe, taking oral supplements after catching a cold does not shorten or end the cold. 

3. Mindfulness

Does your heart rate increase when you think about the approaching holidays? Simplistic measures can keep you calm and help you make lasting memories. Set aside 3-5 minutes each day to engage in mindful practices. Incorporating deep breathing, journaling, or soothing music into your schedule may be beneficial.  

Yvette Saldanha, a mental health advocate, suggests, “Let go of perfection, allow yourself to take in the moment. You only get this one time with the ones you love.”

It is also OK to decline invitations. Trauma-informed educator Kelly Mathias suggests, “Practice the pause before you commit to an invite. If an event may cost you your joy or happiness, It is OK to say ‘no.’” 

4. Sleep

Adequate sleep is essential for health and supporting your immune system to prevent illnesses. Sleep is a restorative time following your daily activities. Inadequate sleep can lead to inflammation, causing sickness and chronic diseases. 

Maintaining a regular sleep schedule during the holidays may decrease your susceptibility to colds and other illnesses. If you have difficulty with sleep, limit your alcohol intake and stay hydrated with water as the holiday season progresses. 

Did you have a later night than you planned? Sleep in or prepare for some downtime before heading out for another exciting night. 

5. Hand Hygiene

At parties, we shake hands when meeting or greeting new people, touch the same doorknobs and share serving spoons. We then touch our fingers to our mouths while eating finger food, significantly increasing our chances of transmitting germs.

Many people understand the importance and steps of hand washing. Proper hand hygiene helps to decrease the spread of bacteria and viruses. 

However, many may not know that wet hands still spread germs. Whether you use a clean paper towel or air dryer, ensure your hands are dried thoroughly before touching another surface. You may not avoid every germ- there are over 200 viruses that cause a common cold- but taking proper precautions will help. 

Your Health Matters

The holiday season is a time for socializing and making memories. Planning and maintaining healthy habits will allow for enjoyment for many years. Adopt useful strategies to achieve your health goals. Be mindful of your activity, nutrition, stress level, and sleep during the next few months. As a gentle reminder, wash and dry your hands! 

Weekly Chart

The following chart exemplifies simple planning strategies for a healthy holiday season. You can write out your plan or store it on your electronic device. The aim is for you to visualize your plan daily to increase your use and accountability.