The holidays are a busy time filled with shopping, baking, decorating, and parties. While it can be a lot of fun, it’s also easy to feel overwhelmed or even get sick. A little planning and a few smart choices can help you stay healthy and enjoy the season to the fullest. From vaccines and checkups to staying hydrated and eating well, here’s how to take care of yourself during holiday travel, stress, and cold season.
Prioritize Vaccines and Checkups
The holiday season is also cold and flu season, so it’s important to protect yourself and others. *
- Get a Flu Shot: The flu vaccine can lower your risk of getting sick and help protect people around you, like grandparents or young kids.
- Stay Up to Date on COVID-19 Boosters: If you’re eligible, getting a booster can help protect you from newer variants.
- Schedule a Checkup: Visit your doctor before the holidays to make sure you’re in good health and address any concerns.
Vaccines not only protect you but also help safeguard those who may be more vulnerable, such as older family members or young children.
Stay Hydrated
It’s easy to forget to drink enough water when you’re busy, but staying hydrated is important. Heated indoor spaces, travel, and sugary holiday drinks can dehydrate you. Dehydration can cause headaches, dizziness, fatigue, irritability and other unwanted symptoms. Keep a water bottle with you and try to drink about 8–10 glasses a day. If you’re flying, drink extra water since airplane air is very dry. **
Eat Mindfully
Holiday treats are everywhere, but you don’t have to overindulge. Balance is key! ***
- Don’t Skip Meals: Skipping meals to “save calories” for a big dinner often leads to overeating once mealtime does roll around. Eat regular, balanced meals to keep your energy steady.
- Fill Your Plate Wisely: Load up on vegetables and lean proteins before reaching for rich casseroles and desserts.
- Snack Smart: Keep healthy snacks like nuts and fruits to make sure your blood sugar doesn’t plummet during holiday shopping or long travel days.
Manage Stress
From crowded airports to last-minute shopping, the holidays can be stressful. Chronic stress can weaken your immune system, making you more susceptible to illness. Additionally, crowded spaces increase our exposure to viruses and other illnesses.
- Practice Relaxation: Try deep breathing, meditation, or yoga to stay calm.
- Set Realistic Expectations: While it’s exciting to prep your space to have guests over or find amazing gifts for everyone on your list, not everything has to be perfect. Focus on what truly matters, like spending time with loved ones.
- Stay Active: Exercise is a natural stress reliever. Even a quick walk can help boost your mood, energy levels and immune system.
Get Enough Sleep
Late night festivities and travel can disrupt your sleep schedule. Aim for 7–9 hours of quality sleep per night to support your immune system and overall health.
- Create a Routine: Go to bed and wake up at consistent times, even on vacation.
- Limit Screen Time: Avoid screens at least an hour before bedtime to improve sleep quality.
- Nap Strategically: If you’re feeling jet lagged or exhausted, take a short nap (20–30 minutes) to recharge without disrupting your nighttime sleep.
Travel Smart
Whether you’re driving to a family gathering or flying across the country, travel can take a toll on your health.
- Sanitize Everything: Keep hand sanitizer and disinfecting wipes handy for high touch surfaces like airplane trays and doorknobs.
- Pack a Health Kit: Include essentials like masks, over the counter medicines, and a thermometer.
- Move Regularly: On long flights or car rides, stretch or walk around every couple of hours to prevent stiffness and improve circulation. ****
Protect Your Immune System
Staying healthy means giving your immune system the tools it needs to fight off seasonal bugs.
- Eat Immune-Boosting Foods: Incorporate foods rich in vitamins C and D, zinc, and antioxidants, such as citrus fruits and leafy greens.
- Wash Your Hands: Frequent handwashing is one of the simplest and most effective ways to prevent the spread of germs.
- Practice Self-Care: Take time for activities that recharge you, whether it’s reading, crafting, or enjoying a quiet cup of tea. *****
Listen to Your Body
Pay attention to how you feel. If you’re tired, rest. If you’re feeling under the weather, take time to recover to avoid spreading illness to others. Prevention is better than cure, so don’t hesitate to reach out to your Premier Medical Group provider if something feels off. Remember, taking care of your health allows you to fully enjoy the magic of the season. Premier Medical Group wishes you Happy Holidays and a Happy New Year!
* https://www.cdc.gov/ncird/whats-new/stay-healthy-during-holidays.html
***https://www.cdc.gov/healthy-weight-growth/about/healthier-holidays-in-1-2-3.html
****https://www.cdc.gov/healthy-weight-growth/about/healthy-holiday-travel.html