Holiday Wellness Plan
Wise choices for a sublime season
I recently came across some thought-provoking statistics: adults gain an average of 1-5 pounds during the holiday season and have 3-4 colds a year…and for many people I know, sometimes both together. Additionally, nearly 9 out of 10 adults feel some level of stress during this time of year.
While the Christmas season is filled with many blessings, it can also be taxing for many reasons, not the least of which is feeling plump, unwell, and frazzled. Heading into this month, I’ve got a plan to ward off the typical holiday hazards, and it’s all a matter of choosing (and doing) wisely.
These may or may not be new to you, but they are still worth a reminder.
Weight
Gatherings
Full disclosure: I have very few parties to attend, but on the rare occasion I attend a gathering, a little planning and strategy go a long way.
• Generally, I cut back a little during the day, but I definitely don’t want to go to a party hungry, so I’ll eat a mini-meal close to event time.
• During the day, I increase protein intake, consume fresh greens and berries, and drink plenty of lemon water. Being well hydrated eschews the temptation to drink alcohol or, worse, down a glass of wine like it’s water.
• Once there, I mentally weigh which foods merit a splurge and choose to indulge in one or two tidbits. I also eat early so it’s not too close to bedtime, which disrupts my sleep.
Treats
The stores are overflowing with Christmas cookies, cakes, candies—it’s crazy tempting to bring them all home. I can resist the temptation because most are made with low-quality ingredients that I know aren’t good for me. (I know, I’m a real killjoy!)
However, I make two exceptions. The first is my husband’s childhood favorite, Pandoro, which comes directly from Italy—my family is especially fond of the Tre Marie brand. The second is See’s candy…it wouldn’t be Christmas without at least one piece.
Knowing that I’ve chosen these two as my holiday extravagances goes a long way in helping me resist the rest.
Make your own
Alternatively, making our own treats ensures quality, organic ingredients, so I have a few tried-and-true recipes I bake every year. For instance, it’s a family tradition to make an Italian cookie—Pizzelle—that we gift to friends, neighbors, and, of course, Santa. Once we pull out the Pizzelle iron, we know it’s Christmas. Not to mention the eggnog Belgian waffles on Christmas morning. Honestly, I look forward to those all year.
Fast
Although I typically eat within a 6-8 hour window nearly every day, if I’ve splurged (or am planning on it), I may tighten that up the day before or after, and I’ll definitely eat lighter on those days.
Exercise “snacks”
This cannot be overstated; more and more studies confirm that short bouts (10 minutes) of exercise throughout the day—especially after meals—are as beneficial as longer sessions. I’ll squeeze in a lunch walk around the block in addition to the longer morning spin, make a point to park further away from destinations, and get up from my desk more regularly throughout the day. Everything adds up.
The bottom line is that with a bit of planning, strategic choices, and willpower, you can enjoy the season’s singular indulgences with no regrets in the New Year.
Immunity
Sleep, sleep, sleep
This is when our bodies clean, rebuild, and recharge, so it’s a critical part of immunity. Now is not the time to skimp on rest, so I typically warn people that I turn into a pumpkin early, and I don’t feel at all bad about going home or turning in before the cheesy Christmas movie my husband is watching is over.
Clean food and water
Nutrition and hydration are keys to good immunity, so there’s even more reason to forego processed foods and eat whole vegetables, fruits, and protein.
Lymphatic drainage
The lymphatic system is our natural waste evacuation system and one of my top priorities. I focus on several daily practices to ensure that it functions properly, including dry brushing, tapping, massaging key lymph points, and movement (even more reason to walk!). I’m confident these practices have helped keep many colds at bay.
Midday sunlight
I’ve written extensively about the importance of natural light throughout the day to regulate the circadian rhythm, and midday sunlight is especially crucial for Vitamin D production. To get a good dose, I stand outside for a while during or after lunch or take a quick walk around the block.
Home air cleaners and humidifiers
Dry, stagnant air inside the home can be detrimental to immunity. Moist air hydrates nasal passages and respiratory tracts, helping fight pathogens. Our son, who is susceptible to colds and coughs, has an air cleaner and separate humidifier on through the night in his room. I know it lessened the severity of his last cold; we will see how he does this winter.
Wash hands often
I’ve gotten into the habit of washing my hands well after shopping or otherwise being out in public. A simple 30-second washing with Castille (not anti-bacterial) soap removes most harmful bacteria, significantly reducing respiratory infections and other bacteria-related ailments.
Vitamin C, D3, Zinc, Quercetin, Elderberry
My mom drank lemon water every day, all day, and she rarely, if ever, got sick with a cold or flu. I am likewise a lemon fanatic and, on average, consume at least one, sometimes two, lemons a day. If I start to feel like a cold is trying to stick, I’ll increase my Vitamin C and supplement with D3, Zinc, Quercetin, and Elderberry.
Iodine spray
This is my go-to cold remedy, which I believe is a miracle worker. (It’s another habit from my mom.) There is clinical evidence that Povidone-Iodine kills 99.99% of viruses on contact, so as soon as I feel any bug coming on, I start spraying. It can also be used prophylactically before traveling or going into big crowds. I use this spray by Sage Sirona and buy a couple at a time, so we always have at least one on hand.
The bottom line is we have more agency over our health than we may realize and can do quite a bit to keep ourselves healthy, especially in cold and flu season.
Peace of Mind
In my opinion, we are inundated with messaging and immersed in the holiday way too early in December. At times, it feels very out of control. My husband and son will tell you that I forbid any decorations or Christmas music before December. It’s my way of saying no to rushing and losing the specialness of the holidays.
Just the other day, an email header flashed on my screen: “Last minute shopping?” and I thought, “For heaven’s sake, it's only December 4! How can 21 days be last minute? Is it really time to hit the panic button?” But that’s our digital world…marketing-induced pressure, stress, and anxiety.
Although it isn’t easy, avoiding the holiday vortex is totally achievable.
Don’t let perfect be the enemy of good
Depending on the year, for a myriad of reasons, sometimes I’m unable to do all I’d like to. However, a couple of years ago, I came to a life-altering realization: it’s OK. Life goes on. I’ll do the best I can. That simple discernment allows me to reframe my thinking, set realistic expectations, and bring tremendous peace of mind.
Put blinders on
There is a lot of wisdom in those gismos that racehorses wear to focus on the track. Although I’m not on Facebook or much social media, I’m starting to put my phone down earlier and pick it up later to steer clear of the endless pitches and distractions of influencers’ fabricated perfection. It’s very unhealthy.
Savor simplicity
I focus on meaningful family traditions, such as our Advent Calendar (which our son, Alessio, still opens every morning), making and gifting the aforementioned Pizzelles, bringing out treasured Christmas decorations, and enjoying traditional meals, holiday movies and music, just to name a few.
Nothing fancy. Nothing new to purchase. Simple pleasures. Peace of mind.
Here’s to a blissful, healthy, and blessed December that prepares us to live well, age great in 2025.