How to maintain your health during the Christmas season

THE CHRISTMAS season is filled with joy, food, festivities, and family gatherings, but it can also bring stress, fatigue, overeating, and disrupted routines. Between holiday parties, late-night events, rich meals, and last-minute shopping, your physical and mental health can easily take a back seat.

The good news? With intention and mindful habits, you can enjoy the season fully while still caring for your health.

1. EAT MINDFULLY: NOT PERFECTLY

The goal is not restriction; it is balance.

Healthy strategies:

• Fill your plate with protein and vegetables first to prevent overeating

• Enjoy your favourite treats, but slow down and savour them

• Watch portion sizes instead of cutting out entire food groups

• Avoid ‘all-or-nothing’ thinking; one indulgent meal doe snot ruin your health

• Mindfulness keeps enjoyment and wellness aligned.

2. STAY HYDRATED

With rich foods, salty snacks, and holiday drinks, dehydration happens easily.

Try these tips:

• Keep a water bottle with you while shopping or cooking.

• Drink a glass of water before meals.

• Alternate alcoholic drinks with water.

• Add lemon, mint, or berries for festive flavour.

• Hydration boosts energy, digestion, and mental clarity.

3. KEEP MOVING: EVEN IN SMALL WAYS

You do not need a full gym routine to stay active during Christmas.

Easy movement ideas:

• Take 10–15-minute walks after meals

• Dance while you clean, cook, or wrap gifts

• Do morning stretches before the day gets busy

• Choose fun family activities like hiking, cycling, or a beach/park stroll

• Movement combats stress, supports digestion, and uplifts your mood

4. PROTECT YOUR SLEEP

With late-night events and holiday excitement, sleep often suffers.

Protect your rest by:

• Keeping a consistent bedtime when possible

• Limiting caffeine in the afternoon

• Avoiding heavy meals late at night

• Creating a quiet wind-down routine with soft music, reading, or warm tea

• Sleep is the foundation of your health, do not compromise it

5. MANAGE HOLIDAY STRESS WITH INTENTION

• The season can be emotionally overwhelming. Social obligations, finances, and family dynamics can all add pressure.

• Stress-reducing strategies:

• Use deep breathing or short meditation breaks

• Delegate tasks; do not try to be a one-person holiday show

• Plan ahead to reduce last-minute chaos

• Your peace of mind is just as important as the festivities

6. PRACTICE SMART HOLIDAY EATING AT GATHERINGS

Buffets, potlucks, and parties are landmines for overeating.

Try this approach:

• Survey the table before serving

• Choose two treats you truly want instead of sampling everything

• Eat slowly and take breaks between bites

• Avoid standing near the food table; mindless snacking happens there

• Enjoy the food without abandoning your goals

7. SUPPORT YOUR IMMUNE SYSTEM

Holiday travel and gatherings increase exposure to viruses.

Boost immunity by:

• Eating fruits and vegetables daily

• Prioritising sleep and hydration

• Washing hands frequently

• Taking vitamin supplements if recommended by your doctor

• A strong immune system helps you stay healthy through the busy season

8. CREATE MOMENTS OF CALM

Amid the music, crowds, and celebrations, find pockets of silence.

Peaceful holiday habits:

• Wake up 10 minutes earlier to breathe or pray

• Have a quiet evening with candles and soft lights

• Journal your thoughts, gratitude, or intentions

• Take a break when you feel overwhelmed

• Stillness restores your mind and spirit

9. MAINTAIN CONNECTION: WITHOUT OVEREXTENDING

The season is about togetherness, but you don’t have to attend every event.

HEALTHY BOUNDARIES LOOK LIKE:

• Saying yes only to gatherings that feed your spirit

• Spending quality time rather than quantity time

• Setting limits if family dynamics are stressful

• Checking in with loved ones who may feel lonely

• Balance connection with self-care

Maintaining your health during the Christmas season doesn’t require perfection — just intentional choices. With balance, mindfulness, and self-kindness, you can enjoy every moment of the festivities while keeping your body and mind strong.

keisha.hill@gleanerjm.com