As we approach the holiday season, many of us look forward to our favorite things: hearty meals, family time and a little extra relaxation. While these traditions are an important part of what makes the holidays so special, it’s also important to remember to nourish our bodies while enjoying tasty treats and downtime.
The holiday season can bring changes to our usual routines. This can make it easy to overlook habits that support our health and well-being. The good news is that maintaining healthy habits does not have to mean giving up your favorite holiday foods or making big changes to your routine. With a few simple choices, such as eating a variety of nutritious foods, staying hydrated and finding opportunities for physical activity, you can still prioritize supporting your health throughout the season.
Holiday meals can be a great opportunity to include nutritious foods. Eating a mix of fruits, vegetables, whole grains and protein helps give your body the nutrients it needs. Seasonal favorites, such as apples, sweet potatoes and winter squash, are festive and easy ways to incorporate more fruits and vegetables into meals this time of year.
Staying hydrated is another simple way to support your well-being, especially when busy schedules make it easy to forget to drink enough water.
Nourishing your body does not mean avoiding holiday treats or making every meal perfect. Instead, aim for balance by enjoying the foods you love alongside choices that support your health.
Along with nutritious meals and staying hydrated, regular physical activity is another important part of maintaining your well-being throughout the holiday season. For adults, the general recommendation is at least 150 minutes of moderate-intensity physical activity each week.
As temperatures drop and daylight hours become shorter, finding opportunities for physical activity might take a little creativity. Keep in mind, movement does not always have to involve a gym membership or a structured workout. Taking a walk with family after a holiday meal, dancing with the kids while preparing food or enjoying an indoor strength-building activity on a cold day are all ways to incorporate movement into your routine.
Regular physical activity supports physical health and can also benefit mental well-being by helping manage stress and improve mood. Making movement a shared activity can offer an added benefit by creating opportunities to connect with family and friends. Even small amounts of movement throughout the day can contribute to your overall health.
The holiday season does not have to mean putting your health on hold. By making room for nutritious foods, staying hydrated, finding enjoyable ways to move and spending quality time with others, you can support your well-being while still enjoying the traditions that make this time of year special. Focus on small, realistic habits rather than perfection. Most importantly, remember that taking care of yourself can be part of celebrating the season, too!
Emily Poncher is a community health specialist with the University of Missouri Extension.