The holiday season is a joyous time to reconnect with family and friends, but it can also throw your wellness routines out of alignment. Doctors advise prioritizing healthy choices now so you can start 2026 feeling your best.
“Amid the hustle and bustle of the holidays, it’s easy to lose sight of our well-being, overindulge in food and drink, and feel stressed. A little awareness and a few healthy habits can go a long way in helping you and loved ones enjoy the season in good health,” says Dr. Bobby Mukkamala, president of the American Medical Association (AMA).
For a healthy and happy holiday season, the AMA recommends the following tips:
1. Watch what you eat. Pay attention to labels and avoid ultra-processed foods, especially those high in added sodium, saturated fats and sugar. Consider having a healthy snack before the big meal or offer to bring a healthier dish for the holiday spread. Drink water instead of sugar-sweetened beverages, and eat nutritious, whole foods such as fresh fruits and vegetables alongside richer holiday dishes.
2. Prioritize your mental health. Factors such as holiday spending and navigating time with extended family can bring on extra seasonal stress. Get sufficient sleep and exercise, and don’t hesitate to talk to a mental health professional when you need help managing stress.
3. Prioritize physical activity during this busy time of year. A good rule of thumb for adults is at least 150 minutes of moderateintensity or 75 minutes of vigorous-intensity activity each week. Brisk walks, bike rides, hikes and family-friendly sports like basketball and touch football can provide easy, fun ways to get off the couch and elevate your heart rate. If you’re traveling, don’t forget to pack your sneakers!
4. Be prepared when traveling. Whether you’re flying or taking a road trip, you might be tempted to grab convenient yet unhealthy food for the journey. Consider packing your own snacks, such as fresh fruits and vegetables or small portions of dried fruits and nuts. When flying, pack your medication in your carryon bag instead of your checked luggage so it’s easily accessible. Keeping medication handy will help you avoid missing a dose on busy travel days, especially amid flight delays. Stay hydrated and drink plenty of water during your flight as air travel can cause dehydration. And keep your body moving in-flight to avoid blood clots.
5. Make smart choices and plan ahead if you’re driving. In December 2023 alone, 1,038 people died in alcohol impaired-driving crashes in the United States. If you plan to drink, always arrange for a sober driver or alternative transportation. And if you are the designated driver, commit to 100% sobriety. Also make sure to get plenty of sleep before your road trip as drowsy driving is responsible for an estimated 100,000 car crashes each year nationwide.
6. Vaccination remains the best protection against several serious respiratory viruses circulating this fall and winter, particularly as people are spending more time indoors and gathering for the holidays. The AMA encourages you to speak with your physician or other health care professional to determine which vaccines are best for you. The AMA offers infographics to help patients and physicians cut through vaccine confusion and foster open, honest conversations with each other. The infographics can be found at https://amaassn. org.
7. Start New Year’s resolutions early. Speak with your doctor or other health care professional about quitting tobacco, nicotine and e-cigarettes, and declare your home and car smoke-free to protect loved ones from secondhand smoke exposure.
“While you’re celebrating this holiday season and reconnecting with family and friends, remember to take care of your health. Eating well, staying active, and taking precautions to prevent the spread of respiratory viruses can help you enjoy the season and start the new year strong,” Mukkamala says.
