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. Donโt 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. Josephโs 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, โWe touch so many shared surfaces during the holidaysโdoor 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.โ
If soap and water arenโt 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. โGetting your flu shot and staying current with COVID-19 boosters are crucial steps to protect yourself and others during the holidays,โ 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.
Itโs not too late to get your flu shot or COVID booster, but keep in mind that protection takes time to develop. โIt takes about two weeks for your immune system to build defenses after vaccination.โ Chris advises not to wait until the day before a big family gathering. โGetting vaccinated now is your best way to stay healthy this season.โ
Practice Portion Control at Holiday Feasts
Holiday meals can be a minefield of overindulgence. While itโs important to enjoy your favorite festive treats, balance is key. Chris advises, โAim to fill half your plate with vegetables and lean proteins before diving into the rich side dishes and desserts.โ
She also suggests using smaller plates to avoid overeating. โItโs not about skipping the joy of food but finding a way to enjoy it without feeling unwell afterward.โ Chris recommends savoring small portions rather than depriving yourself entirely. โIf you crave a holiday cookie, enjoy it slowly and fully โ itโs about quality over quantity.โ
Prioritize Sleep
Between late-night parties and early-morning shopping trips, sleep often takes a back seat during the holidays. โSleep is your bodyโs time to recover and build a strong immune system,โ says Chris. Adults should aim for 7โ9 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. โEven a 15-minute walk after a big meal can aid digestion and improve your mood,โ 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, itโs easy to forget about the importance of water. โDehydration can make you feel sluggish and weaken your immune system,โ 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 thatโs a quiet morning walk, practicing mindfulness, or simply saying โnoโ to activities that feel overwhelming. โItโs okay to prioritize your well-being over a packed schedule,โ she adds.
Hustling from one holiday event to the next can leave you exhausted. โItโs important to schedule downtime for yourself and your family,โ says Chris. Quiet moments at home can help recharge your energy and allow you to reflect on the seasonโs true meaning.
Stay Home if Youโre Unwell
Holiday gatherings often involve close contact with others, making it easier for germs to spread. Chris offers this tip: โIf youโre feeling under the weather, itโs best to stay home to protect others. Similarly, donโt hesitate to kindly ask others to follow the same guideline.โ
If youโre 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 โ not illness or stress. By following these practical tips from Chris and the team at St. Josephโs Health, you can keep yourself and your loved ones healthy while making the most of every festive moment.
Hereโs to a joyful, safe, and healthy holiday season for all!
