The holiday season is a joyous time of year, but it can also throw your wellness routines out of alignment. Doctors advise prioritizing healthy choices during this period to start 2025 on the right foot.
“Everyone’s holiday wish is to be happy, healthy and safe, but the season is often a time for overindulgence in food and drink, increased stress and exposure to respiratory illness,” says Bruce A. Scott, M.D., president of the American Medical Association (AMA).
The AMA recommends taking these steps during the holidays:
1. Vaccines are a safe and remarkably effective defense from several severe 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 and the updated COVID-19 vaccine for everyone 6 months and older. Vaccines are also available to protect older adults from severe RSV. Tools to protect infants during RSV season include maternal vaccination and monoclonal antibody immunization. If you have questions, consult 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 possible, 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 more decadent 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 a week of moderate or 75 minutes 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 extra seasonal stress. You can help manage stress by getting sufficient sleep, exercising and seeking help from a mental health professional when needed.
6. Make intelligent choices and plan if you’re driving. In December 2021 alone, 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 flying or taking a road trip, you might be tempted to grab convenient, unhealthy food. Consider packing your 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 doctor or 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,” says Dr. Scott.
