Staying healthy during the holidays: Essential tips for you and your family

The holidays offer a chance to spend time with loved ones and reflect on what matters most. But amid all the festivities, it's important to remember one of our greatest gifts: our health.

"The holiday season is a time to enjoy family and friends, but don't forget to take time to care for yourself," said Rezilient HEalth physician Dr. Leo Hsu. "There are some easy ways to best keep you and your family well this winter and have a happy and healthy new year.”

Here are practical ways to stay healthy and safe throughout the season.

‍Eat well and stay active

Holiday parties and big family meals can easily pull us away from healthy eating habits. The key is balance and moderation. Enjoy your favorite foods, but stick to smaller portions and balance them with healthier choices. Try fresh fruit as a sweet alternative to candy, and limit fats, salt, and sugary foods and drinks.

Staying active helps you maintain a healthy weight during the holidays. Look for simple ways to add movement to your celebrations: take a stroll after dinner, walk around the mall while shopping, or dance to holiday music with your family. Aim for at least 150 minutes of physical activity each week—that's just 20 minutes daily or 30 minutes five days a week. Remember, moving more and sitting less makes a real difference.

‍Get your flu shot

The flu is much more serious than a common cold. It can lead to pneumonia, bacterial infections, hospitalization, or even death. Many people think it's too late to get vaccinated after November, but flu activity actually peaks between December and February and can last until May.

If you haven't gotten your flu shot yet, it's not too late. The CDC recommends that everyone age 6 months and older get vaccinated. The flu vaccine reduces your risk of getting sick and prevents serious complications. It's especially important because it saves children's lives, protects pregnant people and their babies, and reduces heart attack risk in people with heart disease.

Practice food safety

Food poisoning can quickly ruin holiday celebrations. Each year, about 1 in 6 Americans get sick from contaminated food. Protect your family by following these simple steps when preparing holiday meals:

• Wash your hands and work surfaces before, during, and after preparing food, and always before eating. 
• Keep raw meat, poultry, seafood, and eggs separate during preparation. 
• Cook food to the right internal temperature using a food thermometer to kill harmful germs. 
• Finally, refrigerate perishable foods and leftovers within two hours of cooking or purchasing.

‍Wash your hands often

Handwashing is one of the simplest yet most effective ways to prevent illness, especially during winter. Research shows proper handwashing can prevent 1 in 5 respiratory illnesses like colds or flu. Understanding when and how to wash your hands is crucial for staying healthy.

If soap and water aren't available, use an alcohol-based hand sanitizer containing at least 60% alcohol.

‍Stay safe in cold weather

Outdoor winter activities expose you to safety hazards, but preparation helps. Dress in layers with warm clothing, a wind-resistant coat, mittens, hats, scarves, and waterproof boots to protect against hypothermia.

Take additional precautions: always carry a cell phone, work slowly when doing outdoor chores, sprinkle cat litter or sand on icy patches, and bring a buddy and emergency kit for outdoor activities.

Don't forget about indoor safety too. Have your heating system, water heater, and any gas, oil, or coal-burning appliances serviced annually by a qualified technician to prevent carbon monoxide poisoning. Install a battery-operated CO detector where it will wake your family if triggered. Each year, over 400 Americans die from unintentional carbon monoxide poisoning, with more than 20,000 emergency room visits.

‍Manage stress

Everyone—adults, teens, and children—experiences stress during the holidays. Feeling emotional, nervous, or having trouble sleeping and eating are all normal stress reactions. Learning healthy coping strategies and getting proper support can help reduce stressful feelings and symptoms.

Remember, taking care of yourself is essential, not selfish. By following these tips, you can protect your health and your family's wellbeing while fully enjoying this special time of year. Here's to a healthy, happy holiday season!

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