Staying Healthy Over the Holidays: 6 Science-Backed Tips
The holiday season is full of joy, gatherings, and indulgence—but it can also disrupt your healthy routines. At Pursuit Athletic Centre, we believe it’s possible to enjoy the festivities while supporting your immune system, energy levels, and overall well-being. Here are six practical, research-backed ways to stay healthy, balanced, and resilient this holiday season.
1. Prioritize Sleep
Sleep isn’t just rest—it’s when your immune system repairs and regenerates. Adequate sleep supports a balanced stress response, lowers inflammation, and strengthens immunity, helping you stay resilient and less prone to illness.
Tips for better sleep:
Aim for 7–9 hours per night
Keep a consistent bedtime
Reduce screens at least 1 hour before bed
The science: Short sleep disrupts hormones and metabolism, increases the risk of weight gain and type 2 diabetes, and makes weight-loss efforts less effective.
2. Limit Alcohol
Holiday celebrations often mean more drinks, but alcohol can:
Disrupt sleep
Lower immunity
Increase dehydration
Impact gut health
Healthy strategies: Choose mocktails, alternate alcoholic drinks with water, or set a 1–2 drink limit.
The science: Alcohol affects the absorption of key vitamins and minerals, which can compromise nutrition even if you’re eating well.
3. Eat Nutrient-Dense Foods
You can enjoy holiday treats while supporting your body with nutrient-rich foods. Prioritize:
Protein at every meal
Colorful fruits and vegetables for antioxidants
Fiber for gut health
Healthy fats for hormone and immune support
The science: Vitamins, minerals, antioxidants, protein, and healthy fats fuel immune cells, reduce inflammation, and help you stay resilient year-round.
4. Stay Active
Movement keeps your lymphatic system flowing and your immune system strong. Even 10–20 minutes counts. Consider:
Walking after meals
Stretching or yoga
Short strength workouts
Winter activities like skating or skiing
The science: Regular exercise reduces stress, boosts immunity, and is linked to milder symptoms and faster recovery from common illnesses.
5. Hydrate
Proper hydration supports detoxification, digestion, and immune cell function.
Tips:
Aim for 2–3L of water per day
Drink more if you’re active or consuming alcohol
The science: Even mild dehydration weakens immunity. Immune cells need water and electrolytes to communicate, move, and fight infections effectively.
6. Manage Stress
High stress suppresses immune function, making it harder to stay healthy. Try:
Deep breathing exercises
Spending time outside
Meditation
Saying “no” to certain events
The science: Chronic stress raises cortisol, disrupts immune balance, and increases vulnerability to illness. Managing stress helps maintain immunity, reduce inflammation, and support overall well-being.
Enjoy a Healthy, Balanced Holiday Season
By focusing on sleep, nutrition, movement, hydration, stress management, and mindful choices around alcohol, you can enjoy the holidays while staying healthy and energized.
Take care of your body so you can make the most of this festive season—here’s to a healthy, joyful, and balanced December!
