Staying Healthy During the Holidays: Simple Tips for a Joyful, Balanced Season

The holiday season is a time for family, food and celebration. But between festive gatherings, travel and busy schedules, it’s easy for healthy habits to fall by the wayside. With a little planning and mindfulness, you can enjoy the season while keeping your physical and emotional health in check.

“Healthy living doesn’t mean skipping the fun,” says Bayhealth’s Azeem Khan, DO. “It’s about finding balance – enjoying time with loved ones, managing stress and making choices that help you feel your best.”

1. Keep moving
   Between errands, events and colder weather, regular exercise often slips away during the holidays. Try short bursts of movement – a brisk 10-minute walk after meals, dancing while cooking or a family hike. Staying active helps manage stress, improves digestion and supports immunity.
2. Prioritize sleep
   Late nights and busy days can quickly lead to fatigue. Aim for seven to eight hours of sleep each night and maintain a consistent bedtime routine. Avoid caffeine and screens in the hour before bed to help your body unwind.
3. Eat mindfully
   Holiday tables are filled with tempting foods, but portion control makes a big difference. Fill half your plate with vegetables and fiber-rich sides, savor your favorite treats in moderation and eat slowly to recognize fullness cues.
4. Manage stress
   Even joyful celebrations can bring pressure or emotional strain. Take a few minutes each day for relaxation – deep breathing, stretching or simply stepping outside. “Your mental health matters as much as your physical health,” Dr. Kahn says. “Finding moments of calm can help you truly enjoy the season.”
5. Stay hydrated
   Cooler weather can mask thirst, but dehydration affects energy and digestion. Drink plenty of water throughout the day and balance festive beverages with a glass of water in between.
6. Protect your health
   Handwashing remains one of the best ways to prevent illness, especially when attending gatherings. Keep up with vaccinations, including the flu and COVID-19 vaccines, and reschedule holiday visits if you’re not feeling well.
7. Make time for gratitude
Taking a moment each day to reflect on what you’re thankful for can reduce stress and boost mood. Whether it’s jotting notes in a journal or sharing gratitude at the dinner table, appreciation fosters connection and happiness.

 

The Takeaway

The holidays are meant for connection, not perfection. With small, consistent steps – staying active, eating mindfully and caring for your mental well-being – you can start the new year feeling refreshed and healthy.

To learn more about Bayhealth’s family medicine services or to connect with a clinician, visit Bayhealth.org/Family-medicine.