During the holiday season, it’s all too common for people to fall ill in some way or another—whether it’s from stress, lack of sleep, dehydration, or generally being more rundown due to holiday travel. Add in the fact that cold and flu season is usually in full effect during the fall and winter seasons as well, and there are a wide range of factors that can potentially lead to someone feeling sick as holiday festivities kick off.
Why We Fall Sick During The Holidays
Falling sick during the holiday season can happen for a few different reasons. Perhaps one of the biggest factors is that many people travel during this time of year by car, airplane, bus, and train. In fact, AAA projected that some 115.2 million travelers would travel 50 miles or more over a 10-day period in December 2023 to see loved ones for the holidays alone. That projection was a marked increase over the 112.7 million people who traveled for the holidays in 2022.
With so many people traveling, especially on public transport, there’s a higher risk of catching a cold or bug that someone seated near you might have. But travel isn’t the only cause of feeling under the weather this time of year.
Stress can be another major contributor to not feeling well during the holidays. It has a number of different effects on your body, from mood changes like causing anxiety and a feeling of being overwhelmed to physical symptoms like headaches, fatigue, muscle tension, and a weaker immune system. While the holidays are about spending time with friends and family, the stress that comes with the season—from planning travel and get-togethers, present shopping, and getting ready for the new year—can leave you worse for wear and more susceptible to illness.
Luckily, there are some effective ways that you can help yourself stay healthy during the holiday season so you can enjoy the end of the year fully.
How to Stay Healthy During the Holiday Season
The holiday season can be hectic, whether you are traveling far or staying close to home. But no matter where you spend your time, there are some simple ways you can help set yourself up to stay healthy.
Stick to Healthy Eating Habits
Holiday meals are a favorite for everyone, and there’s no real reason to limit yourself on the days when you sit down with family and friends. However, one way to help keep yourself feeling good throughout the holiday season is to make healthy food choices. “I love holiday food, and I do not limit myself on Thanksgiving or at any of our holiday events,” says Sarah Bowmar, a certified nutrition specialist, personal trainer, and one-half of the team behind Bowmar Nutrition. “That being said, in roughly six weeks, the days I just mentioned don’t even tally up to a week. So, for the other five weeks, I am spot-on with my diet/meal plan. I do not take sweets or leftovers home, and I stick to my diet on all of the other days during the holiday season.”
Sticking to your usual healthy eating habits can go a long way to keeping you feeling energized throughout the holidays with none of the guilt that can come from overindulging at times. Bowmar also notes that on the days of holiday events and meals, she is sure to prioritize protein by making sure that her plate is at least ¼ protein.
Incorporate Supplements into Your Daily Routine
70% of immune cells are located within the human gut, and they work to create and regulate a strong immune system that protects the body from pathogens and infection. While doing things like managing your stress levels, exercising, and getting enough sleep are all effective ways to help keep your immune system strong, you can also take the extra step of incorporating supplements into your daily routine.
“It is imperative to incorporate supplements into your daily routine to have a healthy gut all year round, but especially during the holidays,” says Bowmar. “Supplements like probiotics, immunity support, fiber, and greens, among others, are a great way to help ensure that your body is getting all of the vitamins, minerals, and health support it needs.”
Supplements work to help support your immunity throughout the year, but they can be especially impactful during the holiday season to help keep you feeling ready to enjoy your time with family and friends.
Stay Active Through the Holidays
While it might be tempting to skip out on being active during the holidays, keeping up with your regular workout routine, daily walk, or other activities that keep you moving will help keep you healthy. Being active has a positive impact on the immune system, including offering you anti-inflammatory effects and helping with digestion.
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“During the holidays is not the time to skip your workouts, even though I know it’s cold and it’s more difficult to get to the gym when you have a million things going on. Trust me, I get it,” says Bowmar. “I do recommend always aiming for 10,000 steps a day, even on the big holidays like Christmas and Thanksgiving. Walking after a large meal, even for just 15 to 20 minutes, and simply moving your body will help you feel better.”
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