How to Keep Your Health a Priority During the Holidays

The holiday season is a time many of us look forward to—family gatherings, traditions, celebrations, and yes… lots of food. But between the sugar, stress, late nights, and disrupted routines, it’s also one of the easiest times of year to fall out of healthy habits.

The good news? You don’t have to choose between enjoying the season and taking care of your body. With a few intentional habits, you can support your energy, immunity, mood, and overall well-being while still savoring your favorite parts of the holidays.

Here are simple, realistic ways to stay healthy through the season:

1. Prioritize Sleep (Your Secret Holiday Superpower)

Late nights, travel, and holiday events can quickly chip away at good sleep. But sleep is where your body repairs, regulates stress hormones, and supports immunity.

Try this:

• Aim for 7–9 hours most nights

• Keep screens off at least 60 minutes before bed

• Use warm lighting in the evenings

• Make your bedroom cool and dark

• Keep consistent sleep and wake times when possible

Good sleep can make the entire season feel calmer, healthier, and much more enjoyable.

2. Reduce Evening Screen Time

Scrolling late at night overstimulates the brain and suppresses melatonin (your sleep hormone). During an already stressful, busy season, better sleep = better mood and immune resilience.

Try swapping screens for:

• Reading

• Prayer/Meditation

• A warm bath

• Listening to calming music or a podcast

Your nervous system will thank you.

3. Enjoy Holiday Treats—but Try Healthier, Still Delicious Alternatives

You don’t have to skip dessert to stay healthy—just be intentional.

Try options like:

• Dark-chocolate-based treats

• Fruit-sweetened baked goods

• Greek-yogurt dips for fruit trays

• Almond-flour cookies

• Protein-rich treats (protein hot chocolate, protein-packed peanut butter cups, etc.)

Balancing sweets with protein and healthy fats keeps blood sugar steadier and energy more stable.

Here are some sweet treats to try: Dark Chocolate Strawberry Cheesecake or Almond Flour Cookies

4. Keep Your Protein Intake Up

Holidays often mean carbs everywhere and protein… not so much. But protein keeps you full, supports blood sugar regulation, and helps your immune system function well.

Make it simple:

• Include a palm-sized serving of protein at each meal

• Have high-protein snacks on hand (beef sticks, Greek yogurt, cottage cheese, nuts, protein shakes)

• Eat protein before sweets to help blunt blood sugar spikes

5. Support Your Immune System with Vitamins & Supplements

Winter is immune-stress season—and holidays add extra travel, gatherings, and stress.

Helpful additions include:

• Vitamin D (many people are low this time of year)

• Immune support blends (zinc, vitamin C, elderberry, medicinal mushrooms, etc.)

• Fish oil for inflammation and brain health

• Probiotics or fermented foods for gut-immune balance

Talk with your provider about what’s best for you, especially if you have specific health needs.

6. Move Your Body—Even If It’s Just 10–15 Minutes Indoors

It doesn’t have to be a full workout. A short daily movement habit keeps your lymph moving, boosts mood, supports metabolism, and helps regulate stress hormones.

Quick ideas:

• Bodyweight circuit

• Stretching + mobility

• Kettlebell swings

• Indoor walk/jog path

• Yoga or Pilates

• Dance break with the kids

Consistency beats perfection every time.

7. Don’t Forget Chiropractic Care During Holiday Stress

Your nervous system is under more pressure this time of year—extra stress, disrupted routines, tight travel schedules, and more indoor time.

Chiropractic care can help:

• Support immune function

• Improve sinus and ear drainage

• Keep the spine and nervous system balanced

• Increase parasympathetic activity (“rest and digest”)

• Reduce tension from travel, carrying bags, shopping, or wrapping presents

• Help kids stay healthier during cold/flu season

A quick adjustment often makes a bigger difference this time of year than any other.

8. Protect Your Emotional and Nervous System Health

The holidays can be joyful and stressful.

Simple grounding habits help keep your nervous system resilient:

• Deep breathing

• Short walks outside

• Saying “no” to unnecessary obligations

• Staying hydrated

• Taking breaks from noisy or overstimulating environments

You’ll enjoy your family and the season more when your body isn’t stuck in fight-or-flight.

Final Thought: Enjoy the Season—Just Don’t Lose Yourself in It

Health isn’t about perfection. It’s about staying grounded, nourished, and balanced—even during busy seasons. Small daily habits can keep you feeling better, thinking clearer, and staying healthier all season long.

If you’d like support staying consistent, optimizing your immune system, or helping your kids stay healthy this winter, our office is here to help.