Healthy Holidays: Tips From Essentia Health To Maintain Well-Being This Season

With the busy holiday season upon us, there will be so much to do in the coming weeks – gatherings, good food, traveling and many more distractions. Even the best-laid plans for a healthy lifestyle this time of year are easy to ignore as the stress of the season mounts.

Essentia Health has the following tips to prepare for your celebrations while also keeping your health top of mind:

Balance is key: Enjoy your favorite holiday treats, but also make sure to include plenty of fruits, vegetables and lean proteins in your meals. It's all about finding that balance.

Portion control: Be mindful of portion sizes. You can still savor the flavors without overindulging. Listen to your body and stop eating when you feel satisfied, not stuffed.

Stay hydrated: Don’t forget to drink plenty of water. It’s easy to get caught up in the holiday festivities and forget about hydration. Water helps keep you energized and can also help curb your appetite.

Plan ahead: If you have holiday parties or gatherings coming up, plan your meals and snacks accordingly. Eating a healthy meal or snack before attending an event can help you make better choices and avoid overeating.

“The holiday season is about spending time with loved ones and taking a step back from our busy lives,” said Dr. Michele Thieman, a family medicine physician at Essentia. “This can also include stepping away from some of our healthy habits, but it’s important to give yourself some grace. Not every day is going to be perfect, but it can be an opportunity to focus on making mindful choices and finding a healthy balance when possible.”

A big part of maintaining your health during the holidays is staying active and finding time to exercise. Here are a few ways to make it easier and fun to get your movement in:

Get moving: Stay active by incorporating physical activity into your routine. Take a walk after a big meal, dance to your favorite holiday tunes or try out a fun winter sport like ice skating or sledding. Find activities that you enjoy and make them a part of your holiday traditions.

Involve family and friends: Encourage your loved ones to join you in staying healthy. Plan active outings together, prepare nutritious meals as a group or even start a friendly fitness challenge. It’s more fun when you have support.

Try to schedule your workouts in advance: Plan specific times to hit the gym or engage in physical activities that you enjoy. This way, you’ll have a clear schedule and it will be easier to stick to your routine.

Enjoy: The holidays can be stressful, so make sure to take time for yourself. Don’t be too hard on yourself if you miss a workout or indulge in some holiday treats. It’s all about balance and enjoying the festive season. Just get back on track the next day and keep moving forward.

“Try incorporating some kind of movement, even if it’s going for a short walk,” said Dr. Thieman. “Remember, some exercise is better than nothing! The holidays can also be a stressful and busy time, so setting aside even ten or fifteen minutes to move your body can help give you a boost in energy and improve your mood.”

Of course, staying healthy goes beyond just diet and exercise. At Essentia, we’re reminding people that seasonal illnesses like RSV, influenza and COVID-19 are in full swing. The key to staying healthy this season is to wash your hands, cover coughs and sneezes with a tissue or shirt sleeve, clean frequently touched surfaces and stay home if you are sick. It’s also a good idea to get your flu shot and COVID-19 booster and establish a relationship with a primary care provider to stay up to date on other preventive care.