Parties, outings, dinners, brunches, and lunches—the holiday season is packed with joy and togetherness, but it can also bring stress, especially when trying to balance fun with a healthy lifestyle.
“The holidays are such an amazing and special time of year, but they can also be very chaotic and stressful,” says Dr. Daniel Hermann, a cardiologist at Memorial Hermann in Houston. “We often make poorer food choices and struggle to prioritize physical activity during this busy season.”
“It’s incredibly challenging to stay heart-healthy during the holidays,” adds Dr. Laxmi Mehta, a noninvasive cardiologist at The Ohio State University Wexner Medical Center. “High-calorie, high-sodium, and high-fat foods dominate social gatherings, while alcohol consumption increases. Disrupted routines from travel and relaxed schedules also make regular exercise difficult.”
Combined with the pressures of social events and gift-giving, it’s no surprise that health often takes a back seat during this time of year.
To help you navigate the season without compromising your well-being, health experts are debunking common myths about staying healthy and stress-free during the holidays.
Myth: Stress Is Unavoidable During the Holiday Season
While the holiday season can feel fast-paced and overwhelming, managing stress is achievable with simple, mindful habits.
Start by prioritizing sleep—aim for 7 to 9 hours each night. Incorporate activities that help you unwind, like taking daily walks, reading a favorite book, or enjoying a movie.
“Practicing relaxation techniques, such as deep breathing, yoga, or meditation, can be incredibly effective,” advises Dr. Laxmi Mehta. “Equally important is setting boundaries—don’t feel pressured to say yes to everything. Create realistic plans that you can handle without feeling overwhelmed.”
By focusing on small, intentional actions, you can reclaim peace and joy during the holidays while minimizing stress.
Myth: Skipping Meals Saves Calories
It may seem like a good idea to skip meals to “save your calories” for later indulgences, but the truth is more complex.
While some research suggests that skipping meals could have potential benefits, like improving blood sugar levels or reducing bad cholesterol, other studies reveal significant downsides. Skipping meals can often backfire, making you hungrier and leading to overeating.
In fact, one study even linked meal skipping to a higher risk of mortality, emphasizing the potential long-term health impacts.
“The best approach is to maintain a heart-healthy diet and lifestyle that’s sustainable,” says Dr. Daniel Hermann. “Fad diets are generally not built for the long term.”
Instead of skipping meals, focus on balanced eating habits that support your health through every season.
Myth: Watching Sodium Intake Isn’t Important
Keeping an eye on sodium intake is crucial for maintaining heart health. Consuming too much sodium can increase the risk of high blood pressure, heart failure, heart enlargement, and even heart attacks, warns Dr. Laxmi Mehta.
Dr. Daniel Hermann explains that excessive sodium consumption leads to fluid retention, which raises blood pressure and puts additional stress on the heart and other vital organs.
The American Heart Association highlights the top 10 sources of sodium in the American diet:
- Breads and rolls
- Pizza
- Sandwiches
- Cold cuts, cured meats, and lunch meats
- Soups
- Burritos and tacos
- Salty snacks like chips, crackers, pretzels, and popcorn
- Poultry
- Cheese
- Egg dishes and omelets
To reduce sodium intake, try limiting these foods, skipping the salt shaker, and choosing fresh fruits and vegetables. Don’t forget to read food labels to check sodium content—it can make a big difference in managing your overall health.
Myth: It’s OK to Skip Exercise During the Holidays
With packed schedules and endless festivities, finding time to exercise during the holidays can be a challenge. Nearly 45% of people admit to taking a break from exercise during this season, while over half report feeling tired and having less personal time.
Exercise not only helps burn some of the extra calories consumed during the holidays but also relieves stress and keeps your mind off food.
Dr. Laxmi Mehta.
To stay active, aim to maintain your usual exercise routine as much as possible. If holiday plans disrupt your schedule, stay flexible and look for creative opportunities to move. Walk to holiday events, suggest a group bike ride instead of brunch, or take a stroll after a big meal.
Dr. Mehta reminds us, however, that while exercise benefits the heart and overall health, it can’t fully counteract the effects of unhealthy eating habits. Strive for balance by pairing activity with mindful eating.
Myth: It’s Fine to Consume Extra Alcohol During the Holidays
Alcohol sales peak during the holiday season, with December showing a 37% increase compared to the rest of the year, according to the U.S. Census Bureau’s 2022 retail sales survey. With so much alcohol readily available, it’s tempting to indulge.
While moderate alcohol consumption may have some theoretical cardiovascular benefits, Dr. Daniel Hermann cautions that alcoholic beverages are often loaded with calories, sugar, and even sodium.
The World Health Organization, however, issued a statement in 2022 emphasizing that no amount of alcohol is considered completely safe for your health. Dr. Hermann warns, “In excess, alcohol is clearly toxic. It’s linked to heart disease, hypertension, cardiomyopathy, and obesity.”
If avoiding alcohol entirely isn’t part of your plan, consider limiting your intake. Enjoy one glass at parties, then switch to sparkling water or other low-calorie, alcohol-free alternatives to keep both your health and energy levels in check.
Myth: You Can Catch Up on Sleep After the Holidays
Sleep is one of the most overlooked components of good health. According to Dr. Daniel Hermann, it’s during sleep that the body resets and repairs itself. Skimping on quality sleep for extended periods can significantly increase the risk of chronic conditions, including heart disease, stroke, obesity, and dementia.
“Lack of sleep raises stress levels and impairs decision-making, making it harder for people to maintain healthy lifestyle habits,” explains Dr. Laxmi Mehta. “Prolonged sleep deprivation can also lead to risk factors for heart disease, such as high blood pressure, significant weight gain, and diabetes.”
To improve your sleep habits and protect your health, follow these recommendations from the National Institutes of Health:
- Stick to a consistent sleep schedule by going to bed and waking up at the same time daily.
- Exercise regularly but avoid working out too close to bedtime.
- Spend at least 30 minutes in natural sunlight each day.
- Limit nicotine and caffeine consumption, especially in the afternoon.
- Take only short naps and avoid napping late in the day.
- Avoid heavy meals and alcohol close to bedtime, as they can disrupt deep, restorative sleep.
- Replace screen time before bed with relaxing activities like reading or listening to calming music.
- Keep your bedroom cool, quiet, and dark for an optimal sleep environment.
- If you’re unable to fall asleep after 20 minutes in bed, get up and do a relaxing activity until you feel sleepy.
Instead of planning to “catch up” on sleep after the holidays, prioritize rest every day to maintain your health and energy levels during the busiest season.
