As the holiday season approaches, gatherings with loved ones and travel plans make for exciting end-of-year schedules. But between festive meals and changes to daily routines, maintaining healthy habits can sometimes take a back seat.
According to Dr. Emily Nelson, a family medicine physician at UTMB Health, enjoying the holidays doesn't have to mean putting personal health and wellness on hold.
How can families maintain healthy habits during the holidays?
Holiday gatherings bring heartier foods, larger portions and more sweets than usual. Combined with busy schedules and less time for exercise or sleep, these changes can make it challenging to maintain a healthy routine.
However, staying healthy doesn't require giving up favorite traditions. As people prepare for parties and dinners, Nelson recommends:
Building a balanced plate: Include fruits or vegetables and protein in holiday meals, and keep portions reasonable.
Staying active: Incorporate movement into holiday activities, such as taking a family walk after dinner.
Prioritizing sleep: Maintain a consistent bedtime and limit late-night screen time.
Managing stress: Keep schedules realistic and recognize when it's time to decline an invitation.
"There is no need to skip traditions—aim for balance, not perfection," Nelson said.
Individuals managing chronic conditions such as diabetes or high blood pressure can take additional precautions during holiday travel and celebrations:
Stay on schedule: Take medications as prescribed, avoid skipping meals and monitor blood sugar or blood pressure as directed.
Stay hydrated: Drink plenty of water and be mindful of alcohol consumption, especially for those with diabetes.
Limit sodium: Choose lower-sodium options when possible, particularly for those with high blood pressure.
For those traveling, Nelson recommends packing medications and medical supplies in carry-on luggage, bringing approximately one week's worth of extra medication in case of delays and keeping an up-to-date medication list accessible.
When should people seek medical care during the holiday season?
With families gathering indoors and traveling throughout the holidays, respiratory illnesses such as the flu and COVID-19 can spread more easily.
Nelson encourages individuals experiencing fever, cough, sore throat, body aches, unusual fatigue, congestion, vomiting or diarrhea to stay home rather than attend holiday gatherings.
"Protecting others is a meaningful part of celebrating together," she said.
More serious symptoms, including difficulty breathing, chest pain, confusion, severe weakness or signs of dehydration, warrant urgent medical attention.
Even if patients do not have a seasonal illness, Nelson said the end of the year is a great time to see a doctor for routine primary care, preventive screenings, vaccinations, chronic condition management and the use of available insurance benefits.
How can patients build healthier habits in the new year?
Year-end wellness exams can also help patients look ahead to the new year and discuss personal wellness goals with their doctor.
Rather than making drastic lifestyle changes in January, Nelson recommends starting with small, manageable goals that can gradually become lasting habits.
Examples include taking a 15-minute walk after dinner, drinking more water, incorporating fruits or vegetables into daily meals or maintaining a consistent sleep schedule.
Mental wellness matters, too; making time for screen-free breaks or breathing exercises in daily routines can help manage stress.
"New Year's resolutions do not have to be all-or-nothing," Nelson said.
Start the new year with support from UTMB Health
From enjoying holiday traditions to setting wellness goals for the new year, maintaining good health starts with small, consistent choices.
Whether patients are due for preventive screenings, managing ongoing health conditions or looking to establish healthier routines, UTMB Health offers personalized guidance to help individuals and families stay healthy throughout the holidays.
"This season and into the new year, UTMB Health is here to support your health goals," Nelson said. "Our care team can help you create a plan that fits your life."
Learn more about UTMB Health and its services at www.utmbhealth.com.
Frequently Asked Questions
How can I maintain healthy habits during the holidays?
Focus on balanced meals, regular physical activity, adequate sleep and stress management. Dr. Emily Nelson of UTMB Health recommends making small, realistic choices that support wellness without giving up favorite holiday traditions.
How can people with chronic conditions stay healthy while traveling?
Individuals managing diabetes, high blood pressure or other chronic conditions should maintain medication schedules, monitor their health as directed and stay hydrated. Nelson also recommends packing medications in carry-on luggage and bringing an extra week's supply in case of travel delays.
When should I seek medical care for seasonal illnesses?
Individuals experiencing fever, cough, sore throat or other contagious symptoms should avoid holiday gatherings. More serious symptoms, including difficulty breathing, chest pain, confusion or severe dehydration, require urgent medical attention.
How can UTMB Health help patients achieve their wellness goals in the new year?
UTMB Health offers primary care, preventive screenings and chronic condition management. Patients can work with their healthcare team to address concerns, establish realistic wellness goals and develop personalized plans for maintaining long-term health.
