The holidays are here, bringing twinkling lights, warm gatherings, and tables overflowing with delicious food. But alongside the cheer comes a not-so-festive guest: germs. Whether they lead to a pesky cold or something more serious, staying healthy during the holidays can feel like a balancing act. Don’t let illness crash your holiday parties this year. With a few smart holiday health tips, you can keep your immune system strong and your spirits even stronger. We spoke with Christopher Cannara, a primary care advanced practice nurse at St. Joseph’s Health, to gather expert tips for enjoying the holidays without compromising your health.
Prioritize Hand Hygiene
It may seem simple, but washing your hands is one of the easiest and most effective ways to avoid getting sick. Chris emphasizes, “We touch so many shared surfaces during the holidays—door handles, serving utensils, and even our phones. Washing your hands with soap and water for at least 20 seconds can significantly reduce the risk of spreading germs.”
If soap and water aren’t available, keep a small bottle of hand sanitizer with you. Look for one with at least 60% alcohol for maximum effectiveness.
Stay Up-to-Date on Vaccinations
The holiday season coincides with flu season, and respiratory viruses like COVID-19 can still circulate widely. “Getting your flu shot and staying current with COVID-19 boosters are crucial steps to protect yourself and others during the holidays,” says Chris. Vaccines protect you and also help keep your family members safe. They are very important for protecting young children, adults over 65, and family members with serious health issues.
It’s not too late to get your flu shot or COVID booster, but keep in mind that protection takes time to develop. “It takes about two weeks for your immune system to build defenses after vaccination.” Chris advises not to wait until the day before a big family gathering. “Getting vaccinated now is your best way to stay healthy this season.”
Practice Portion Control at Holiday Feasts
Holiday meals can be a minefield of overindulgence. While it’s important to enjoy your favorite festive treats, balance is key. Chris advises, “Aim to fill half your plate with vegetables and lean proteins before diving into the rich side dishes and desserts.”
She also suggests using smaller plates to avoid overeating. “It’s not about skipping the joy of food but finding a way to enjoy it without feeling unwell afterward.” Chris recommends savoring small portions rather than depriving yourself entirely. “If you crave a holiday cookie, enjoy it slowly and fully — it’s about quality over quantity.”
Prioritize Sleep
Between late-night parties and early-morning shopping trips, sleep often takes a back seat during the holidays. “Sleep is your body’s time to recover and build a strong immune system,” says Chris. Adults should aim for 7–9 hours per night to stay refreshed and resilient. If your schedule gets hectic, consider short power naps during the day to recharge.
Keep Moving
Holiday schedules can disrupt regular exercise routines, but staying active is essential for both physical and mental health. “Even a 15-minute walk after a big meal can aid digestion and improve your mood,” notes Chris. Consider incorporating family-friendly activities, like a group walk or a casual game of football, to make exercise part of the celebration.
Stay Hydrated
With so many sugary drinks and festive cocktails available, it’s easy to forget about the importance of water. “Dehydration can make you feel sluggish and weaken your immune system,” warns Chris. She recommends drinking a glass of water between alcoholic beverages or sugary drinks to stay hydrated and prevent overindulgence.
Be Mindful of Stress
The holidays can be as stressful as they are joyful, especially when juggling family dynamics and a packed calendar. Stress not only dampens your holiday cheer but can also weaken your immune system. Chris suggests carving out time for self-care, whether that’s a quiet morning walk, practicing mindfulness, or simply saying “no” to activities that feel overwhelming. “It’s okay to prioritize your well-being over a packed schedule,” she adds.
Hustling from one holiday event to the next can leave you exhausted. “It’s important to schedule downtime for yourself and your family,” says Chris. Quiet moments at home can help recharge your energy and allow you to reflect on the season’s true meaning.
Stay Home if You’re Unwell
Holiday gatherings often involve close contact with others, making it easier for germs to spread. Chris offers this tip: “If you’re feeling under the weather, it’s best to stay home to protect others. Similarly, don’t hesitate to kindly ask others to follow the same guideline.”
If you’re hosting, consider creating a well-ventilated space or even hosting outdoor gatherings if the weather permits. Providing hand sanitizer and disposable utensils can also minimize germ-sharing.
Closing Thoughts
The holiday season should be a time of connection, joy, and celebration — not illness or stress. By following these practical tips from Chris and the team at St. Joseph’s Health, you can keep yourself and your loved ones healthy while making the most of every festive moment.
Here’s to a joyful, safe, and healthy holiday season for all!
