The holiday season is a joyous time of year, but it also can throw your wellness routines out of alignment. Doctors advise prioritizing healthy choices during this period, so you can start 2025 on the right foot.
“Everyone’s holiday wish is to be happy, health and safe, but the season is often a time for overindulgence in food and drink, increased stress and exposure to respiratory illness,” said Bruce A. Scott, president of the American Medical Association.
The AMA recommends taking these steps during the holidays:
1 Vaccines are a safe and effective defense from a number of serious respiratory viruses that circulate in the fall and winter. To protect yourself and your family, get up to date on your vaccines, including the annual flu shot, as well as the updated COVID-19 vaccine for everyone 6 months and older. Vaccines also are available to protect older adults from severe RSV. Tools to protect infants during RSV season include maternal vaccination as well as the monoclonal antibody immunization. If you have questions, speak with your physician and review trusted resources, including getvaccineanswers.org.
2 Watch what you eat. Pay particular attention to labels and avoid processed foods as much as you can, especially those with added sodium and sugar. Consider having a healthy snack before the big meal or offer to bring a healthier dish for the holiday spread. Drink water instead of sugar-sweetened beverages, and eat nutritious, whole foods like fresh fruits and vegetables alongside richer holiday fare.
3 Stick to your exercise schedule and prioritize physical activity during this busy time of year. A good rule of thumb for adults is at least 150 minutes per week of moderate-intensity activity, or 75 minutes per week of vigorous-intensity activity. Brisk walks, bike rides, hikes and even family-friendly sports like basketball and touch football are good for heart health.
4 Use time with relatives to find out whether your family has a history of type 2 diabetes or cardiovascular disease, and whether other family members have been told they have prediabetes. With this information, you can better understand your risk and take charge of your health.
5 Prioritize your mental health. Factors like holiday spending and navigating time with extended family can bring on seasonal stress. You can help manage stress by getting sufficient sleep, exercising and seeking help from a mental health professional when you need it.
6 Make smart choices and plan ahead if you’re driving. In December 2021, 1,013 Americans died in alcohol impaired-driving crashes. Do not drive under any circumstances if you intend to drink. And if you are the designated driver, make a 100% commitment to sobriety.
7 Be prepared when traveling. Whether you’re flying or taking a road trip, you might be tempted to grab convenient, unhealthy food for the journey. Consider packing your own snacks, such as fresh fruits and vegetables or small portions of dried fruits and nuts.
8 Get New Year’s resolutions started early. Speak with your health care professional about quitting tobacco and nicotine use, and declare your home and car smoke-free to eliminate secondhand smoke exposure.
“The holiday season is a wonderful time to reconnect with family and friends. It’s also a chance to reconnect with your physical and mental health,” Scott said.
