The holiday season is typically one of the busiest times of the year. Between family gatherings, office parties, shopping, and travel, it’s all too easy to find healthy habits and fitness goals taking a backseat. But remember—staying healthy, eating well, and keeping active throughout the holidays is not only possible—it can make the season feel even more enjoyable, helping us to avoid the winter blues as well as seasonal illnesses that are common around this time. Ultimately, it’s all about balance!
Here are 10 tips to help you make it through the holiday season looking and feeling your best.
It’s easy to let sleep fall to the backburner when there are late-night gatherings, last minute travel plans, or a few too many cocktails in the picture. But remember, rest is essential! Studies have shown that when we are sleep-deprived, it’s easier to make poor choices when it comes to our food intake, causing us to consume hundreds of extra calories the following day. Not getting enough sleep can even cause us to become more insulin resistant, leading our bodies to store more fat per calorie consumed. Try to maintain a regular sleep schedule to keep your energy high, reduce stress, and support your immune system. Short naps or even some quiet downtime can also be restorative if you’re feeling overwhelmed or overstimulated.
Holiday drinks and festive cocktails are a fun part of the season, but keep in mind that water is just as important. Dehydration can lower energy levels. Plus, our bodies often mistake thirst for hunger, causing our daily calorie intake to increase (and our waistline to increase consequently). Start your day with a glass of water (preferably with electrolytes!), keep a water bottle with you, and be mindful to drink water between other holiday beverages.
Holiday parties and gatherings often go hand in hand with an abundance of rich, delicious foods. You don’t have to miss out, but practicing mindful eating can help you enjoy treats without overindulging. A few tips:
Finding time to exercise can be tricky, but even a little movement goes a long way. Consider ways to make it fun and social, such as:
Desserts are often the highlight of holiday meals. And for good reason – they’re delicious! Rather than avoiding sweets, focus on enjoying them in moderation. A small slice of pie or a couple of cookies can give you a taste of the season without the sugar overload and the icky feeling that can come after overindulging. If you’re the one baking, consider substituting with more nutritious or unrefined ingredients.
It’s easy to indulge in one too many holiday cocktails (especially when we’re surrounded by people who can bring out our emotions—both positive and negative!). However, keep in mind that alcoholic beverages can add hundreds of extra calories and high amounts of sugar to our daily intake. Consider balancing your libations with non-alcoholic options like sparkling water with a twist of lemon or lime, or a festive low sugar mocktail. If you do drink alcohol, enjoy it slowly and alternate with glasses of water to stay hydrated.
Holiday gatherings can feel overwhelming and intense, and sometimes the best way to recharge is to take a break. Don’t be afraid to set aside a day or an evening just for you. Watching a favorite movie, reading, or taking a quiet walk can help you to reset, manage stress, and re-focus on what’s most important to you. This can be especially helpful if you’re someone who feels the urge to eat or drink emotionally.
Holiday gatherings often revolve heavily around what’s on the table. But try to remember that the true meaning and heart of the season is spending time with loved ones. Focus on meaningful conversations, game nights, or enjoying shared activities to make your gatherings more memorable. Let the food and drinks be a fun addition to the evening, not the main focus.
If you’re attending a holiday potluck, consider bringing a healthy dish that you know you’ll enjoy, and can base your meal around. When hosting, you can include lighter options like veggie trays or roasted vegetables alongside heavier dishes.
Lastly, remember that it’s okay to indulge and enjoy yourself. The holidays are meant to be a joyful time; and embracing traditions and favorite foods are often a big part of that. If you have an off day, don’t stress about it or try to overcompensate in any way—simply return to more health conscious choices the next day, and remember that balance and moderation over the long-term is what’s key.
The holiday season is a time of fun and celebration! I hope these tips help you find that delicate balance of staying healthy and feeling good without feeling deprived. By staying mindful, active, and taking care of yourself physically and mentally, you can enjoy a holiday season that leaves you feeling refreshed and ready for the new year! If you’re looking for personalized support beyond these tips, we offer health coaching at MyHealth1st for tailored nutrition guidance and meal planning to help you stay on track.
From all of us here at MyHealth1st—have a wonderful Thanksgiving and a joyous holiday season!
Erin is a National Board Certified and Functional Medicine Certified Health Coach with a passion for fitness, holistic wellness, and ethical food production.
Join our newsletter for health news and My Health 1st events.
