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The holidays are here. It’s a season filled with family gatherings, parties, and plenty of delicious food. But along with the fun often comes extra stress, busy schedules, and a higher chance of catching those winter germs.
The good news? With a few simple strategies, you can maintain your health, balance, and energy throughout the entire season.
Take a moment as our team of primary care providers at Maniya Health shares 10 tips to help you protect both your physical and mental health through the holidays, so you can enjoy every moment feeling your best.
1. Keep your routine (as much as possible)
Even with a packed holiday schedule, sticking to your usual healthy habits helps keep your body and mind in sync. Maintaining consistency can reduce stress and prevent your routine from spiraling into chaos. This one tip can help you feel more grounded.
2. Make smart food choices
It’s okay to enjoy holiday treats, but moderation is the ticket. Fill your plate with vegetables, lean proteins, and whole grains first.
Enjoy your favorite holiday desserts in small portions, and be mindful of how much sugar and alcohol you’re consuming.
Remember, holiday favorites can be rich and may make it harder to keep your blood sugar or cholesterol in check. Don’t let the holidays derail your health (and weight loss) goals!
3. Don’t skimp on sleep
The holidays are busy, but even one night of poor sleep can throw off your immune system, make it harder to regulate your metabolism, and even increase your risk of insulin resistance.
What to do: focus on seven to eight hours of quality sleep each night.
4. Make time for exercise
Even short walks after meals can aid digestion, reduce stress, and help lower post-meal insulin levels. If travel or gatherings disrupt your usual workout routine, find small ways to stay active. Take the stairs, stretch between events, or have a family dance party.
5. Stay hydrated
Cold weather and dry indoor air can dehydrate you faster than you might think. Carry a water bottle, limit your intake of sugary drinks, and sip water regularly throughout the day.
6. Boost your immune system with nutrient-dense foods
Fuel your immune system with foods that pack a punch. Citrus fruits deliver vitamin C to help your body fight infections, while leafy greens provide antioxidants that protect your cells. Garlic acts as a natural immune booster, so find ways to sneak it into your meals this winter.
Pro tip: Before cooking garlic, chop or crush it and let it sit for 10 minutes. This activates allicin, the compound that gives garlic its powerful immune-boosting properties.
You can also combine immune-boosting foods for even more benefits. For example, take your chopped garlic and add it to yogurt to make a tzatziki dip that supports gut health. (Your gut is where much of your immune system lives.)
7. Practice good hand hygiene
The best way to avoid getting sick is to wash your hands frequently, especially before eating or touching your face. Scrub for as long as it takes to sing the ABC song, and keep hand sanitizer available when you’re on the go.
8. Prioritize your mental health
The holidays can be joyful but also overwhelming. Take time to recharge, set boundaries, and connect with supportive friends and family.
9. Keep up with preventive care
Don’t skip your regular check-ups, vaccinations, or lab work, even during the busy season. Staying on top of these tasks helps you avoid bigger health issues down the road.
10. Listen to your body
Even with your best defenses, you can’t always avoid a cold or other seasonal illness. Our primary care team is here to support you through the holidays and beyond. If something feels off, please visit our urgent care. We can schedule sick visits in our office or virtually.
Do you need to book a check-up or get your flu shot? Call our Hamilton, Robbinsville, or Hopewell, New Jersey, office to schedule an appointment today.