The holiday season is often filled with joy, but it can also come with its share of stress, indulgent meals, and a drop in physical activity. At Family Medical Centers, we believe that the holidays don’t have to be overwhelming or unhealthy. With a few simple strategies, you can enjoy the season while keeping your health and well-being a top priority.

Managing Holiday Stress

The holidays are meant to be a time of celebration, but for many, they can also bring stress and anxiety. From juggling family commitments to managing expectations and holiday shopping, it’s easy to feel overwhelmed. Stress not only affects your mood but can also have negative effects on your physical health, including headaches, digestive issues, and a weakened immune system.

Tips to manage stress during the holidays:

• Prioritize self-care: Schedule time for activities that recharge you, such as reading, taking a walk, or enjoying a hobby.
• Set realistic expectations: Accept that not everything has to be perfect. Let go of the pressure to do it all and learn to say no when necessary.
• Practice mindfulness: Incorporate relaxation techniques like deep breathing, yoga, or meditation to calm your mind.
• Stay connected: Talk to loved ones about how you’re feeling. Sometimes, simply expressing your emotions can help reduce stress.

Studies show that chronic stress is linked to numerous health issues, including heart disease and weight gain, so finding ways to manage holiday stress is vital to long-term health¹.

Healthy Holiday Eating

Food plays a big role in holiday celebrations, but with the abundance of rich, calorie-laden dishes, it’s easy to overindulge. That said, you don’t have to deprive yourself of the holiday foods you love. Instead, try to approach meals with a balanced mindset.

Tips for healthier holiday eating:

• Focus on portion control: Enjoy all your favorite holiday dishes but be mindful of portion sizes. Choose smaller servings, especially for higher-calorie foods.
• Make room for veggies: Include plenty of vegetables on your plate to ensure a balanced meal. They’re low in calories and high in nutrients.
• Limit sugary treats: Holiday desserts are tempting but try to keep sweets to a minimum. Opt for fruit-based desserts or healthier alternatives.
• Stay hydrated: Drinking enough water can help prevent overeating by making you feel fuller. Aim for water between alcoholic drinks and after meals to stay hydrated.
• Mindful eating: Take time to savor each bite and listen to your body’s hunger cues. Avoid eating out of habit or stress.

The American Heart Association encourages making healthier food choices during the holidays to prevent weight gain and promote heart health². A balanced diet can help manage blood sugar, cholesterol levels, and overall energy.

Staying Active During the Holidays

Amid the hustle and bustle of the holiday season, staying active can be a challenge. However, keeping up with regular physical activity will help reduce stress, boost your mood, and support your physical health.

Ways to stay active during the holidays:

• Take a walk after meals: Not only does walking help with digestion, but it also offers a moment to relax and enjoy the holiday decorations or festive lights.
• Participate in family activities: Turn holiday traditions into physical activities, such as ice skating, sledding, or a family game of football or soccer.
• Make use of at-home workouts: If you’re short on time, try quick workouts at home—yoga, stretching, or even a dance session to holiday music.
• Commit to 10-minute bursts of activity: Break up long periods of sitting with short activity bursts, like a brisk walk or some light stretching, to keep your metabolism active.
• Schedule exercise: Treat your workout like any other holiday commitment by putting it on your calendar to stay on track.

Even small amounts of exercise can have a significant impact on mood and overall health. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening exercises³.

Celebrate a Healthy, Happy Holiday Season

The holidays are about enjoyment and connection, not stress or unhealthy habits. By making mindful choices to manage stress, eat a balanced diet, and stay active, you can ensure that you feel your best throughout the season and beyond.

Family Medical Centers is here to support you in making healthy choices year-round. If you need help managing stress, creating a balanced eating plan, or finding exercise options that fit your holiday schedule, don’t hesitate to reach out to us!

Call your provider for personalized health advice to make this holiday season the healthiest yet.

References:

Footnotes

1. American Psychological Association. (2022). Managing Holiday Stress. https://www.apa.org/topics/stress/holiday 
2. American Heart Association. (2023). Healthy Eating Tips for the Holidays. https://www.heart.org/en/news/2020/12/16/healthy-eating-tips-for-the-holidays 
3. Centers for Disease Control and Prevention (CDC). (2022). Physical Activity Recommendations for Adults. https://www.cdc.gov/physicalactivity/basics/adults/index.htm