12 Tips to Keep You Healthy and Stress-Free During the Holidays

With the holidays around the corner, you’re likely seeing a big jump in the number of tasks on your to-do list, along with planning vacations and outings with family and friends. Since it can be challenging to keep your health top of mind during this festive but busy time, integrating these healthy holiday tips into your day can help. While these may seem easy, these 12 tips can make a surprisingly big impact on your physical and mental health.

1. Manage Stress and Support Your Mental Health

Stress is often at the heart of holiday burnout. In fact, 89% of surveyed adults in the United States say they stress about things like budgets and family conflicts over the holidays. And 41% say their stress levels increase during the holidays.¹

Making your mental health a priority by doing things like setting realistic expectations and being ready to say “no” can go a long way in helping keep stress low.²

These are some examples of stress management techniques you could try:²

• Be flexible and adjust your expectations.
• Be gentle with yourself. You don’t need to be perfect.
• Keep a gratitude journal. Try writing a few things you’re thankful for at the end of each day.
• Learn relaxation techniques such as deep breathing or meditation. You can find apps on your phone to help.
• Make self-care a priority, whether it’s taking time for your favorite hobby, meditating or reading a favorite book.
• Plan budget-friendly activities that don’t stress your wallet. Focus on creating experiences and memories, rather than giving the most expensive gifts.
• Practice saying no to avoid overcommitting.
• Set realistic expectations to set yourself up for success.
• Take frequent breaks to relax.

2. Practice Mindful Eating and Healthy Indulgence

Holidays are full of tempting treats. Eating mindfully, while still allowing a small, healthy indulgence here and there, can help you maximize your enjoyment without losing balance.³

Whether you’re tempted to share sweet treats at the office, sample cocktails at holiday parties or make decadent meals at home, opt for healthier foods whenever you can. Healthy foods are better for your immune and digestive systems and overall well-being.⁴

Here are some ways you can practice this tip throughout the holiday season:³

• Don’t skip meals before a holiday function, as this could leave you famished at the holiday dinner.
• Eat your food slowly, enjoying every bite and giving your brain time to realize when it’s full.
• If you’re at a party, eat the veggies and fruits first so you’re not as hungry.⁴
• Ask yourself whether you're hungry before mindlessly filling your plate.

Finally, try not to center your get-togethers around food. Instead of going to a restaurant or hosting a meal, you could go for a walk in a festive neighborhood.⁴

3. Try Budget-Friendly Holiday Swaps

About 58% of U.S. adults say that budget worries cause them stress during the holidays.¹ By swapping out some more expensive traditions for budget-friendly alternatives, you may reduce a lot of this stress.

For example, you can swap expensive meals and desserts for healthy snacks, like oven-roasted chickpeas instead of chips or dark chocolate-dipped fruit instead of candy.

Or you could also create DIY alternatives for costly outings. For example, instead of having a spa day at an expensive salon, opt for at-home Epsom salt foot soaks, candle-lit baths with calming music and homemade sugar scrubs. Rather than going to a movie theater, you can have a movie night at home with popcorn, snacks and mood lighting.

4. Prioritize Physical Activity

Staying active can help bring balance to your mind and body during the holiday chaos. Even just a few minutes of moderate physical activity can help you sleep better and reduce anxiety.⁴

Try scheduling exercise into your daily routine, whether that’s a quick jog around the block or working out in your home with an exercise app. It might be easier to work out in 10-minute chunks rather than trying to free up a full hour at a time.⁵

Look for creative and cost-effective ways to integrate fitness into your schedule, such as walking briskly when gift hunting. Other options could include parking a little further away from your destination or taking the stairs at work.

5. Stay Hydrated Throughout the Day

When you’re distracted by holiday tasks, you may forget healthy habits like staying hydrated. When you’re not hydrated, you’ll have less energy and be more likely to experience headaches.⁶

Make it a habit to drink water when you first wake up, and keep a cold pitcher of water in your refrigerator for easy access. Bring a water bottle with you, whether you’re going to work or on a holiday outing.⁶

Try spicing up your water with lemon slices, cucumber slices, basil or rosemary. Get unsweetened sparkling water for a change of pace. And eat more produce that’s 90% water or more, like watermelon, cantaloupe, celery, cucumbers, lettuce and strawberries.⁶

6. Get Plenty of Sleep and Practice Good Sleep Hygiene

Sleep isn’t optional; getting enough sleep is essential for emotional resilience, immunity and overall wellness. You can make sleep a priority by practicing good sleep hygiene. This includes:⁷

• Avoiding phone, computer and TV screens later in the day — and putting your phone on “do not disturb” so you don’t get notifications and alerts
• Creating a calming bedroom space with low lights and low noise — adding white noise machines or fans if outside sounds are bothering you could help
• Exercising earlier in the day rather than right before bedtime
• Stopping caffeine, sugar and alcohol as bedtime approaches
• Trying to go to bed and get up at the same time every day

7. Limit Alcohol to Help Support Your Well-Being

A festive drink can feel relaxing, but over-drinking can undercut your mood, energy and health. Even knowing this, it can still be tempting to drink too much, especially if you’re going to a lot of holiday parties.⁸

Consider having a nonalcoholic drink — sparkling apple cider or alcohol-free eggnog can be fun alternatives — in a wine glass or champagne flute. Or if you want to drink something, make sure you eat first and plan ahead for exactly how much you’ll allow yourself to have.⁸

8. Wash Your Hands to Help Prevent Illness

Sharing good cheer with friends and family doesn’t have to mean sharing germs, too. Washing your hands frequently is a cost-effective way to help protect yourself from cold and flu viruses. Use lots of soap and water when you wash your hands under running water, and try to scrub them for at least 20 seconds. If you’re not near a sink, an alcohol-based hand sanitizer with at least 60% alcohol is an inexpensive alternative.⁹

9. Beat the Cold Weather Blues

Winter’s chill can affect your mood (even leading to depression) and physical health.¹⁰ Exposure to daylight can make a big difference. You can try working near a window during the day if you can, or take short walks outside in the middle of the day to help boost your vitamin D levels and lift your mood.¹¹

When you’re stuck indoors, listen to upbeat music, exercise at least 35 minutes a day five times a week and try a little aromatherapy to make the atmosphere more pleasant.¹¹

10. Stay Safe While Traveling

The holidays can bring a lot of opportunities for travel, whether you’re driving or flying. A few precautions can help keep you safer while you’re out and about. For example, simply wearing seat belts and keeping young children in car seats can make a difference. Pack clothes that are appropriate for the climate you’ll be traveling to, and pack a travel health kit with any prescriptions and over-the-counter medicines just in case.¹²

11. Celebrate Solo With Self-Care

The holidays can be lonely if you don’t have a family, children or friends to spend time with. But consider transforming the holidays into an opportunity for self-care and caring for others.

Try ideas like these:

• Attend local holiday events, like Christmas tree lightings or holiday concerts.¹³
• Connect with loved ones, even if they’re not in town, by phone, text, email or social media.¹⁰
• Foster a pet or ask your local shelter if you can volunteer to walk dogs or cuddle with cats.¹³
• If you live near a military base, contact them about “adopting” a military service member.¹³
• Incorporate calming activities into your day, like gratitude journaling and meditation.¹⁰
• Volunteer to help others, such as at a food pantry.¹³

12. Create Healthy Holiday Traditions With Kids

When you have children, being intentional about your holiday traditions can make a big difference. By planning ahead and involving your kids, you may be able to build lasting memories and a closer bond.

Consider starting some fun traditions like these:¹⁴

• Keep your kids moving indoors with obstacle courses or a dance-off.
• Cook healthy recipes as a team.
• Go outside! Options could be taking a winter hike in neighborhoods with holiday lights, a bike ride or a touch football game.
• Make fun DIY decorations as a family.
• Start traditions like gratitude jars or volunteering as a family.

Make Your Health a Priority This Holiday Season

The holidays can be stressful, between juggling obligations and work and still finding time for yourself. By taking time to weave in simple practices like mindful meals, hydration, quality sleep and budget-friendly traditions, you can enjoy a healthy, happy holiday season.

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Author Bio

Stephanie Dwilson specializes in science journalism, breaking news and animal health and is a business owner, non-practicing attorney and writer.