How to Survive the Holidays Without Wrecking Your Health: A Practical Guide for Adults

Published by Health Professional

on Sunday, December 10th 2023

Diet and Eating HealthyWeight Control

The holidays are a time for joy, celebration, and indulging in delicious treats. However, it’s also a period when maintaining healthy habits can be challenging. 

Between festive feasts, late nights, and a disrupted routine, it’s easy to find ourselves feeling sluggish, under the weather, and less than our best.

But don’t worry! It’s possible to enjoy the holidays without sacrificing your health. 

This comprehensive guide will equip you with practical strategies to stay healthy and energized throughout the festive season, allowing you to enter the New Year feeling refreshed and revitalized.

Part 1: Battling Seasonal Illness

Understanding the Threats:

The most common seasonal illnesses include the flu, common cold, and various respiratory infections. These can manifest with symptoms like cough, fever, congestion, sore throat, and fatigue. In adults, complications like bronchitis, pneumonia, and ear infections can arise in severe cases.

Strengthening Your Defenses:

  • Vaccination: Getting vaccinated against the flu is the single most effective way to prevent the illness. Consider other relevant vaccinations based on your healthcare provider’s recommendations.
  • Diet and Lifestyle: Eating a balanced diet rich in fruits, vegetables, and whole grains provides your body with the essential nutrients it needs to fight off infections. Regular exercise and adequate sleep further strengthen your immune system.
  • Supplements (Optional): While more research is needed, some studies suggest that supplements like vitamin C, zinc, and elderberry may offer additional immune support. Consult your doctor before taking any supplements.

Combating the Symptoms:

Even with the best precautions, you may still encounter a seasonal illness. Here are some tips to manage common symptoms:

  • Over-the-counter medications: Medications like decongestants, pain relievers, and cough suppressants can help alleviate symptoms.
  • Natural remedies: Drink plenty of fluids, gargle with warm salt water, and use a humidifier to ease congestion.
  • Rest: Give your body the time and rest it needs to heal.

Part 2: Navigating Overindulgence

Mindful Eating:

The key to managing holiday overindulgence lies in mindful eating practices. Here are some tips:

  • Recognize your hunger and fullness cues. Eat only when you’re truly hungry and stop when you feel comfortably full.
  • Savor each bite and avoid distractions while eating. This helps you appreciate the food and avoid mindless overeating.
  • Plan your meals and snacks ahead of time. This allows you to make healthier choices and avoid impulsive snacking.
  • Choose smaller portions and share plates. This helps you control your calorie intake without feeling deprived.

Making Healthier Choices:

Replace unhealthy holiday staples with healthier alternatives:

  • Focus on whole, unprocessed foods. Choose fruits, vegetables, lean protein, and whole grains over processed snacks and sugary treats.
  • Fill your plate with vegetables and fruits. These are low in calories and high in essential nutrients.
  • Limit sugary drinks and processed snacks. Opt for water and unsweetened tea or coffee instead of sugary sodas and juices.
  • Choose healthier alternatives for festive dishes. Look for recipes that use lean protein sources, healthy fats, and whole grains.

Coping with Cravings:

We all experience cravings, especially during the holidays. Here are some tips to manage them:

  • Identify your triggers. Recognize situations or emotions that trigger cravings and develop strategies to cope with them. For example, if you crave sugary treats after dinner, try having a cup of herbal tea or taking a walk instead.
  • Find healthier alternatives. Replace cravings for unhealthy snacks with healthier options like fruits, vegetables, or nuts.
  • Distract yourself. Engage in activities you enjoy to take your mind off the cravings. This could be reading, listening to music, spending time with loved ones, or engaging in a hobby.
  • Practice stress-management techniques. Stress can trigger cravings, so manage stress through meditation, yoga, or other relaxation techniques.

Part 3: Staying Active and Maintaining Routine

Prioritizing Exercise:

  • Set realistic goals and stick to a workout schedule. Even short workouts can make a significant difference. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Find activities you enjoy. This will make you more likely to stick to your exercise program. If you don’t enjoy going to the gym, try activities like walking, running, swimming, dancing, or cycling.
  • Get creative and incorporate movement into your daily routine. Take the stairs instead of the elevator, park farther away from your destination, or do some household chores like gardening or cleaning.

Maintaining Routine:

  • Establish a sleep schedule and stick to it as much as possible. Aim for 7-8 hours of sleep each night. This will help you feel energized and less likely to indulge in unhealthy habits.
  • Schedule time for relaxation and self-care. Make time for activities that help you de-stress and unwind, such as reading, taking a bath, or getting a massage.
  • Delegate tasks and say no when necessary. Don’t try to do too much during the holidays. Delegate tasks to others and don’t be afraid to say no to invitations that you don’t have time for.

Managing Stress:

  • Practice relaxation techniques such as deep breathing and meditation. These techniques can help to calm your mind and body, reducing stress and anxiety.
  • Engage in activities that help you unwind and de-stress. This could be spending time in nature, listening to calming music, or spending time with loved ones.
  • Seek support from friends and family. Talk to your loved ones about your stress and how they can support you.

Part 4: Finding Joy and Balance

Fostering Gratitude:

  • Take time each day to reflect on the things you’re grateful for. This can help to shift your focus from negativity to positivity and boost your mood.
  • Express your gratitude to others. Let the people in your life know how much you appreciate them.

Giving Back:

  • Volunteer your time or donate to a worthy cause. Helping others is a great way to spread holiday cheer and feel good about yourself.

Prioritizing Relationships:

  • Make time for the people who matter most to you. Spend quality time with your loved ones and enjoy their company.
  • Create new traditions. Start new holiday traditions that you and your loved ones can look forward to each year.

Remembering the True Meaning of the Holidays:

  • Focus on the things that are truly important to you. The holidays are a time to celebrate and connect with loved ones, not to stress about material things.
  • Find ways to connect with your spirituality. Whether it’s attending religious services, spending time in nature, or simply meditating, find ways to connect with your inner self.


The holidays can be a challenging time for maintaining healthy habits, but it’s certainly not impossible. By following the tips in this guide, you can navigate the holiday season while prioritizing your health and well-being.

Remember, it’s okay to indulge occasionally, but it’s important to find a balance and make healthy choices most of the time. By taking care of yourself, you’ll be better able to enjoy the holidays and enter the New Year feeling refreshed and rejuvenated.

Additional Tips:

  • Plan some activities that you can do alone. This can be a great way to recharge and de-stress.
  • Take breaks throughout the day to relax and rejuvenate.
  • Don’t be afraid to ask for help when you need it.
  • Most importantly, enjoy the holidays! They are a special time to celebrate and create lasting memories with loved ones.