Stay Healthy During the Holidays

It’s the most wonderful time of the year!

The holiday season is all about celebration, connection, and, of course, great food — but rest assured, you don’t have to choose between enjoying the festivities and staying on track with your health goals.

Making a few mindful choices leaves plenty of room for holiday cheer without sacrificing your well-being. Keep reading for a few practical tips to help you move through the holiday season with balance and joy.

Get Moving After Meals

Did you know performing light exercises helps with digestion?

With so many shared meals, the holidays are a great time to get moving with family and friends. Whether it’s a post-dinner walk, an impromptu dance party in the kitchen, or a playful game of tag with the kids, adding movement into your day will help you feel more energized and less weighed down after those hearty meals.

Pro Tip — Turn this into a new tradition by inviting your loved ones to join in for a brisk walk or stretch session after dinner. It’s good for your body and your holiday spirit!

Snack Wisely

Eat mindfully. Don’t snack due to boredom!

Pre-dinner snacks should include veggies, fruits, nuts, and seeds.

When you indulge in such appetizers, sit back and truly enjoy those favorite holiday flavors. Pay attention to the taste, aroma, and texture of the foods — which will help you better understand your hunger and fullness cues.

Drink Water

It’s easy to overlook water during the holidays, but staying hydrated is key to feeling your best.

A good starting point? Aim to drink half your body weight in ounces each day. If this amount seems impossible, start with a reasonable goal and increase your intake week by week.

Remember, drinking water before, during, and after consuming alcohol or sugary drinks can help you stay refreshed and reduce next-day fatigue.

Practice Portion Control

Meals are usually the center of the holiday season. Be sure to control what you put on your plate!

One change you can make for healthier habits is to use a smaller plate.

Fill your plate with greens and veggies first, then add lean proteins. From there, survey the rest of the food and pick a few of your favorite indulgent dishes.

Limit Liquid Calories

Festive drinks can sneak in more sugar than you might realize. Consider swapping soda for flavored sparkling water or cutting back on sugary cocktails. If you’re indulging in alcohol, stick with simpler mixers like soda water or tonic and be mindful of portion sizes.

Prioritize Sleep

Late nights may feel unavoidable during the holidays, but good sleep is one of the best gifts you can give yourself.

Aim for at least seven to eight hours of uninterrupted rest each night to feel your best — physically, mentally, and emotionally.

Chronic sleep deprivation can have long-term health effects, including increased risk of heart disease, diabetes, and even depression.

Struggling with sleep? Try creating a calming bedtime routine by turning off screens an hour before bed or practicing deep breathing to wind down.

Manage Stress with Gratitude

With so much going on, it’s easy to get stressed out.

Combat stress by focusing on what you can control and letting go of the rest. Practicing gratitude is a simple but powerful way to shift your mindset. Each morning, name one thing you’re grateful for — big or small. It could be your loved ones, your health, or even the first sip of coffee.

Keep a Routine

Routines often get tossed aside during the holidays, but consistency is key to maintaining balance. Even if you can’t keep everything the same, try to stick to regular mealtimes and move your body daily.

And here’s an important reminder: skipping meals, especially breakfast, to “save room” for a big holiday dinner can backfire. Eating a nutritious breakfast sets you up for more balanced choices throughout the day and prevents overindulging later.

Give Yourself Some Grace

The holidays aren’t about perfection — they’re about connection, celebration, and making memories.

If things don’t go exactly as planned, that’s okay. Focus on small, manageable changes, and trust that those little steps add up over time.

The key to a healthier holiday season is balance, not restriction. By staying mindful and making intentional choices, you can enjoy every moment — and every bite — without losing sight of your goals!

Small, simple choices can make a big impact — and we’re here to cheer you on every step of the way! If you want a personalized plan to feel and move your best during the holidays and beyond, our Physical and Occupational Therapists can help.

Get the care you need with flexible scheduling and convenient appointment options — including expanded hours. No referral is needed to get started, and we accept most insurances and offer self-pay options for added accessibility. 

Click the button below to get started today.