A Guide to Managing Your Health During the Holidays

The year is quickly coming to a close, and that means we’re just a few weeks from the start of the holiday season. Whatever holidays you celebrate — Thanksgiving, Christmas, Hanukkah, New Year's — this time of year is often packed with travel, late nights, unhealthy foods, and gatherings, all of which can throw your routine out of whack and affect your health. 

The good news is that feeling tired and stuffed to the gills isn’t inevitable. A few simple strategies can keep your health at the forefront and ensure you feel your best regardless of what your schedule looks like.

At Beverly Hills Medical Institute, our family medicine physician, Shaghayegh “Sherri” Tavassoli, DO, regularly counsels patients on how to stay healthy and energized during the holidays. Here are some of her top tips that you can implement now.

1. Prioritize balanced, nutritious meals

Holiday dinners often revolve around fatty proteins such as ham and prime rib, rich sides such as sweet potato casserole, and countless desserts. That’s not even considering alcoholic or sugary beverages, such as cocktails and sodas. 

Don’t feel like you have to deprive yourself of your favorite treats, but do try to keep portions reasonable and focus on healthy options whenever possible. For example, counter a scoop of something decadent with an equal amount of vegetables. Or, after having a beer or glass of wine, follow it up with water. 

Small, thoughtful efforts like these can prevent overeating and keep you from crashing after a big meal. 

2. Keep moving

After a holiday feast, it’s tempting to lounge around on the couch or take a nap, but light physical activity, like going for a walk or bike ride, is a great way to lift your mood, boost your energy, and burn off some of those extra calories.

You don’t have to visit the gym or do an intense workout. The goal is simply to warm up your muscles and increase your heart rate. Moving your body for at least 30 minutes a day, five days a week, is an easy and effective way to prevent the holidays from catching up with you.

3. Incorporate sleep and stress relief

The hustle and bustle of the holiday season is stressful. Between gift shopping and holiday parties, you need to find time for sleep and self-care, but these activities often get pushed to the back burner.

Though it isn’t always possible, try sticking to a sleep schedule where you go to bed and get up at the same time each day. If you’ll be on a plane or in the car for a long road trip, pack everything you need to get cozy, like a neck pillow, melatonin, and an eye mask. 

Similarly, don’t overcommit yourself. It’s better to say “no” to something than it is to burn the candle at both ends and get sick or feel exhausted. Setting aside 15-20 minutes daily to do something relaxing, like read a book or listen to a guided meditation, can help support these efforts. 

4. Invest in preventive healthcare

During the holidays, many people spend time indoors in close proximity to others. This type of environment makes you more likely to encounter respiratory illnesses like the cold, flu, and COVID-19, so it’s important to protect yourself. 

Get your annual flu and COVID shots and practice good hand hygiene. Likewise, take any medications as prescribed and stay on top of chronic disease management, especially for conditions like high blood pressure and diabetes. 

And if you’re unsure what makes the most sense for your situation, Dr. Tavassoli can make personalized recommendations.

We can help you prepare for a healthy holiday season

The holidays will be here before you know it, and taking action now can help prepare you for the road ahead. Whether you need your annual flu shot or simply want customized advice, we’re here to help.

Contact us to get started. Call our office in Beverly Hills, serving the greater Los Angeles, California, area, or book your appointment online. Telehealth appointments are also available.