While the holidays are often portrayed as joyful and bright, many people quietly struggle with loneliness, stress, or seasonal sadness. Short days, cold weather, and financial pressures can make this time of year challenging. Focusing on small, nourishing habits for both the body and the mind can help bring comfort and connection this holiday season.
Nourishing the Body & Mind Through Food During the Holidays
During the holidays, food plays a central role in celebrations. Whether you’re sitting down for a large meal, enjoying hors d’oeuvres like charcuterie boards, or simply sharing cookies and milk, staying within typical portion sizes can be challenging. When enjoying foods higher in calories, saturated fat, added sugars, or sodium, consider choosing smaller portions and viewing these foods as occasional treats rather than everyday staples.
Healthy eating helps maintain a healthy weight, supports immune function, aids digestion, strengthens bones and muscles, and reduces the risk of chronic disease. Eating well during the holidays doesn’t mean giving up favorite foods or traditions—it means finding balance. Here are a few simple tips to incorporate into holiday gatherings:
- Fill half your plate with fruits and vegetables to help ensure your body gets essential nutrients.
- If you’re bringing a dish to share, prepare a favorite healthy option so everyone has a nutritious choice available.
- Try simple ingredient substitutions, such as using fat-free yogurt instead of sour cream or mayonnaise in dips and sauces.
Keep Moving This Winter
The winter holiday season can be busy, and it’s easy to fall out of balance with physical activity. Taking just a few minutes each day to incorporate movement into your routine can make a meaningful difference. The Physical Activity Guidelines for Americans recommend that adults get 150–300 minutes of moderate-intensity activity, such as walking, or 75–150 minutes of vigorous-intensity activity, such as running, each week, along with muscle-strengthening activities at least two days per week. Youth should aim for 60 minutes of moderate-to-vigorous physical activity daily.
If colder weather limits outdoor activity, consider accessible indoor options such as gentle stretching, dancing to favorite music, online exercise classes, or short walks in well-lit spaces. Staying active is especially important for older adults, as regular movement supports balance, strength, and overall well-being. Moving at a comfortable pace and choosing activities that feel safe and enjoyable are key.
Caring for Your Mental Well-Being This Season
Lastly, be kind to yourself. The holidays are meant to be a time to celebrate family, friends, the close of a busy year, and the hope of new beginnings. However, holiday expectations can also create stress for many people. Taking intentional steps to care for your mental well-being is just as important as tending to physical health.
Prioritizing sleep is one of the simplest and most effective ways to manage stress. Aiming for seven or more hours of sleep each night can help maintain emotional balance and build resilience. When stress arises, practicing gratitude can help shift perspective—pausing to reflect on what you’re thankful for, even something small, can bring a sense of calm. Financial stress is also common during the holidays, so setting a realistic budget and sticking to it may ease anxiety. Meaningful gifts and experiences don’t need to be expensive—often, thoughtfulness matters far more than price. By focusing on nourishment, movement, and connection, we can create a healthier, more supportive holiday season for ourselves and those around us.
