How to Stay Healthy During the Holidays

The holiday season is a time for joy, celebration, and togetherness. But between the lavish meals, packed schedules, and stirred emotions, it can also bring challenges to our physical and mental health. Staying healthy during the holidays may seem tricky, but with a little preparation and mindfulness, you can fully enjoy the festivities while feeling your best.

Common Health Challenges During the Holidays

Before we look at how to stay healthy, it’s essential to understand the hurdles you might face during the holidays. Here are some of the most common challenges:

Nutrition

Holiday gatherings often revolve around indulgent foods—think rich desserts, savory appetizers, and calorie-packed drinks. Overeating or consuming too many unhealthy foods can leave you feeling sluggish and can impact your long-term health.

Lack of Exercise

With busy schedules and cold weather, it’s easy to neglect physical activity. This can lead to decreased energy and unwanted weight gain.

Stress and Anxiety

Planning for gift-giving, hosting, or even navigating family dynamics can increase stress levels. The pressure to create the "perfect" holiday can also provoke anxiety.

Sleep Deprivation

Late-night parties, traveling, or trying to finish holiday to-do lists can impact your sleep, leaving you physically and mentally drained.

Tips to Stay Healthy

Practice Balanced Eating

The holidays aren’t about depriving yourself—they’re about making smart choices. Focus on balance rather than restriction. At gatherings, aim to fill half of your plate with fruits and vegetables, one-quarter with lean proteins like turkey or fish, and the rest with whole grains. Savor small portions of desserts rather than overindulging. Additionally, don’t skip meals to “save room” for later. This often leads to overeating.

Stay Hydrated

Between holiday cocktails and caffeinated beverages, it’s easy to forget the importance of water. Drinking plenty of water is key to digestion and maintaining energy. Aim for at least 8 glasses a day, and try alternating alcohol with water during parties.

Keep Moving

A quick workout or even a brisk walk can make a big difference during the holiday season. Exercise not only burns calories but also releases endorphins, which improve your mood. If you’re short on time, try incorporating physical activity into holiday traditions—like a family walk after dinner or a friendly game of touch football.

Watch Your Alcohol Intake

While it’s fine to enjoy a glass or two of wine or eggnog, it’s important to practice moderation. Excessive drinking can disrupt your sleep, add empty calories, and trigger feelings of anxiety. Know your limits and be mindful of how much you’re consuming.

Be Realistic with Expectations

The holidays rarely go perfectly, and that’s okay. Focus on enjoying the moment rather than striving for an unrealistic ideal. Set boundaries when necessary—no need to accept every party invitation or say yes to every holiday favor.

Plan Ahead

Avoid last-minute stress by organizing your time early. Create a schedule that includes shopping lists, meal plans, and commitments. This will help you feel more in control and less overwhelmed.

Take Breaks from Social Media

Scrolling through picture-perfect holiday photos can lead to feelings of inadequacy or comparison. Unplug occasionally to reduce these negative emotions and focus on appreciating your own experiences.

Practice Gratitude

Amid the hustle and bustle, it’s easy to forget the true spirit of the holidays. Take a moment each day to reflect on what you’re thankful for, whether it’s spending time with loved ones, good health, or the simple pleasures of the season. Gratitude can help combat negative feelings and improve your overall mental well-being.

RELATED: 5 Self-Care Tips for Your Mental Health

Prioritize Rest

Getting enough rest is crucial for staying healthy. Aim for 7-8 hours of sleep each night. If you’re feeling drained during the day, allow yourself a 20-minute power nap to recharge.

Holiday Healthcare in Glasgow

The holidays are meant to be enjoyed, and staying healthy doesn’t mean giving up fun. By being mindful of your physical and mental health, you can face challenges like overeating, stress, and fatigue with confidence. At Frances Mahon Deaconess Hospital, we offer a full range of primary and specialty care services to help you and your family stay healthy and happy this holiday season.

Visit us online to learn more about our services.