Top 10 holiday health tips
Medically reviewed by Dr. Betsy Koickel, MD on December 23rd, 2025.
The holiday season is an opportunity to celebrate with friends and family, but it can also bring on some unique health challenges.
Whether you observe Hanukkah, Christmas, Winter Solstice, Kwanzaa, or other holidays this season, here are our top ten holiday health tips to follow to keep this season as healthy and safe as possible for you and your loved ones.
1) Beware of fire hazards
During the holidays, we might be cooking more often, burning candles, or using a fireplace. All of these activities increase the risk of fire. So, be sure you take precautions to prevent fire hazards in your home.
If you’re using an artificial Christmas tree, make sure it’s made of fire-resistant materials. Whether you have an artificial or real tree, make sure to keep it away from potential fire hazards like space heaters, wood stoves, and fireplaces.
If you’re using string lights, inspect them for any exposed wires or other defects before you plug them in.
Keep burning candles away from flammable materials and don’t leave them unattended. The same goes for a fire in the fireplace—always keep an eye on it, and keep objects at least a few feet away at all times.
2) Make sure you’re up to date on immunizations
You can also keep your holidays healthy and safe by staying up to date on recommended immunizations. Try to get your annual flu shot 1-2 weeks prior to traveling or participating in large gatherings since it takes 1-2 weeks to develop adequate antibodies after receiving the flu shot.
Make sure anyone eligible in your gathering is up to date on their COVID-19 vaccines (and booster!)
And if you’ll be spending time with an infant less than 6 months old, make sure you’re up to date on the Tdap vaccine to avoid transmitting pertussis (the pathogen that causes Whooping Cough), which can cause serious and even fatal complications in infants.
3) Make healthy beverage choices
Another way to stay as healthy as possible is to make healthy drink choices to avoid holiday heart syndrome, a bout of atrial fibrillation that can happen with too much alcohol consumption. Abstain from or moderate your intake of alcohol, which, in addition to heart concerns, can also cause dehydration and increase the risk of injury.
Instead, choose hydrating beverages like water, herbal tea, or other low-calorie beverages. Or alternate each alcoholic drink with a glass of water to reduce overall consumption.
Beverages can also add to your calorie intake without you even realizing it. Limit your intake of high-calorie drinks like eggnog, which can have hundreds of calories in just one cup!
4) Load up on vegetables
While holiday meals are an opportunity to indulge, to feel your best, you may still want to focus on simple nutrition for the holidays. Limit foods rich in high-carb, high-fat foods; you can make nutritious holiday meals by filling most of your plate with vegetables. The fiber in vegetables will keep you feeling full and satisfied and make you less likely to overeat.
Another way to incorporate vegetables into your meal is to substitute them for higher-calorie foods. For instance, cauliflower and parsnips can be used in lieu of mashed potatoes and can replace bread in stuffing recipes. Butternut squash can be pureed and used instead of high-calorie sauces. And spaghetti squash makes a delicious, nutritious, low-calorie alternative to pasta.
5) Incorporate physical activity into your festivities
You can make your holidays more heart-healthy by incorporating fun physical activities into your holiday wellness plan. While you are with loved ones, consider going on a walk together, playing a game of flag football, competing in athletic video games, or holding a dance party after dinner. You’ll have fun making memories while staying physically active.
6) Learn your family health history
Holiday celebrations often afford the opportunity to talk to relatives you may not have seen in a while. Since many health conditions have a genetic component that can be inherited by other family members, you can use the holiday gathering to learn more about your family’s health history.
By learning if your relatives have had early cancer diagnoses, heart attacks, strokes, high cholesterol, diabetes, aneurysms, mental health diagnoses, or other conditions with a genetic component, you can better understand your personal health risks and be proactive about preventing or screening for them.
7) Be prepared for emergencies
Being prepared in case of emergencies is another important way to keep your holidays as safe as possible.
If you’re traveling by car, make sure you have a full tank of gas before you hit the road. Pack a roadside emergency kit that includes emergency flares, jumper cables, a flashlight with extra batteries, a compass, a multipurpose tool, a spare tire with a wrench and jack, blankets, and drinking water.
If you’re flying, make sure to pack your daily medications in your carry-on bag, since checked luggage can be lost or delayed.
In your home, make sure you have a fire extinguisher, working fire detectors, flashlights with extra batteries, drinking water, non-perishable food, and a clear family emergency exit plan.
8) Rest & destress
Holiday planning, travel, cooking, shopping, and decorating can be enjoyable, but they can also be stressful. This stress can lead to elevated levels of stress hormones, elevated blood pressure, and an increased risk of heart attacks and strokes.
To make the most out of the season, it is important to take time out for mental health during the holidays by intentionally resting and de-stressing.
A few simple routines that can help might include:
- Engaging in stress-lowering activities
- Exercising at least 20-30 minutes daily
- Getting 7-9 hours of sleep a night
- Practicing gratitude and mindfulness
- Taking time to meditate every day
Remember, the holidays don’t need to be perfect. It's important to take some time out to rest, recharge, and regroup to protect your mental and physical health.
9) Practice kitchen safety
If you’re preparing a meal this holiday season, be sure to follow kitchen safety recommendations to keep you and your loved ones as safe as possible.
Use knives and other sharp kitchen instruments carefully. Cuts from knives are the most commonly sustained kitchen injury. Don’t leave a hot stovetop unattended, and keep a fire extinguisher nearby just in case. Keep small children and pets out of the kitchen. Handle hot objects carefully to avoid burn injuries.
Avoid foodborne illnesses by properly storing and preparing food, and remember not to leave perishable food sitting at room temperature for more than two hours.
10) Enjoy yourself
In addition to the above holiday health tips, remember to enjoy yourself! Joy, gratitude, and laughter are good for mental and physical health. Healthy social connections lower the risk of anxiety, depression, suicidality, and heart disease.
So whatever else your holidays entail, enjoy the gift of love and happiness this special season brings.
FAQs
Here are some frequently asked questions about healthy holidays.
How can I manage holiday stress effectively?
Protecting your mental health during the holidays is essential for a healthy season. To manage stress, set realistic expectations, protect downtime, and use simple stress-relief strategies like brief walks, deep breathing, or saying no to non-essential commitments.
What are some tips for maintaining a healthy diet during the holidays?
The foundation of holiday wellness is a good diet. But it doesn’t need to feel restrictive. Prioritize balanced meals, don’t skip regular eating times, and enjoy holiday treats mindfully rather than restricting and overeating later.
How can I stay active during the holidays?
Staying active can help manage stress, so you have a healthy holiday season. Short bouts of movement, like 10–15 minute walks, quick strength routines, or family activities, help maintain consistency even with a busy schedule.
Why is sleep important during the holidays?
Adequate sleep regulates mood, appetite, and immune function, making it easier to manage stress, cravings, and overall well-being during a hectic season. Prioritize getting 7-9 hours, no matter what else is going on.
What are some ways to stay hydrated during the holidays?
Drinking water regularly throughout the day, choosing water or herbal tea instead of sugary beverages, and pairing every alcoholic drink with a glass of water can help you stay hydrated during the holidays. Eating hydrating foods like fruits, soups, and vegetables also supports fluid balance when your routine is disrupted.
Sources:
https://www.cdc.gov/healthequity/features/holidayseason/index.html
https://www.healthline.com/health/healthy-holiday#TOC_TITLE_HDR_1
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
https://www.nsc.org/home-safety/safety-topics/emergency-preparedness/car-kit
