Staying Healthy During the Holiday Season

by Dr. Nick Zyrowski November 25, 2025

Here we are heading toward the end of another year, but first, the most popular holidays are approaching. For those of us who love Thanksgiving and Christmas, these can be some of the most celebratory times. We enjoy the festivities that only this time of year can bring. Unfortunately, it’s also a time when some of us fall off the wagon regarding health. In this timely article, we will discuss how you can have a blast this season and still make your health a top priority.

Have a plan

One great way to stay ahead of the game is to have a plan. If you have some ideas of meals before you attend an event, it can help you tremendously when it comes to avoiding temptation. One of the tips we recommend to our patients is a meal plan that reduces processed ingredients and instead includes quality, whole foods. Being prepared means you aren’t left with nothing but sugar-filled junk food when hunger strikes and your willpower is weak! (1)

Include some variety

We all know the usual suspects during this time of year. You see all the cakes, cookies, and pies, but rarely find fruit and veggie trays or anything with protein. This year, if the party is at your home, why not change things up with some healthy variety? You can include tasty options, like cheeses, veggies, berries, and quality protein sources. One idea is to have a smoked turkey or roast, which are filling and loaded with nutrients. (2)

Healthy swaps

Now, we aren’t trying to bring you down and tell you that all sweets and treats are off the table. We want you to enjoy the holidays and obviously, not feel deprived. There are some amazing alternatives to sugar that could make a big impact on your recipes. Look for ingredients that contain allulose, erythritol, and monkfruit. These are great sugar swaps and won’t wreck your diet or your health. If you aren’t sure what to cook or how to use these substitutes, our heal yourself cookbook is an excellent way to cook meals that are nutritious and delicious.

Seeking out healthy alternatives doesn’t stop there. Think about what you typically find at tables this time of year. Ditch the mashed potatoes and consider mashed cauliflower or roasting up some veggies. They are tasty alternatives and much healthier. Eggnog is also a favorite for many people, but it’s also filled with sugar and empty calories. Try apple cider or some sugar-free hot cocoa instead. (3)

Intermittent fasting

One of the tools we find incredibly useful all year long is intermittent fasting. With intermittent fasting, you simply stretch out the window for when you aren’t eating. Many people enjoy this for the numerous health benefits, and one is weight loss or healthy weight maintenance. An easy way to use this resource is to eat an early dinner and then skip breakfast. Before you know it, you’ll have fasted for sixteen hours. (4)

When we discuss fasting, we aren’t advocating deprivation. It’s just one of the ways to reduce inflammation, prevent certain diseases, and even reverse others. An added benefit is that many people report weight loss, and also that they enjoy their meals much more because they take the time to savor them rather than rushing through them.

Stay active

If you’ve read our articles or watched our videos, you know we are huge proponents of staying active. There are so many reasons to get moving today. Exercise is good for calorie reduction, disease prevention, healthy cardiovascular function, and improved mental health. You don’t have to be a CrossFit athlete to enjoy these benefits, either. Grab some free weights that you can use at home if a gym isn’t your thing. Take a thirty- minute walk outside where you can enjoy nature and get some sun. It not only boosts your mood, but it's great for your overall physical well-being. It might even help stave off those extra holiday pounds this year. (5)

Daily exercise is even better, and can relieve the stress that’s often associated with this time of year. Find something you like to do and start moving. It’s that simple!

Enjoy the moments

One of the reasons so many people ignore their health goals during the holidays is that they put themselves last. Let’s face it, we are always rushing, and when the holidays approach, we are shopping, driving in heavy traffic, dealing with family members, and so many other things. We suggest finding calm in the small moments of life. Enjoy the time and stay in the present. It can be highly beneficial because you remain mindful of your eating habits this way, too.

Honoring loss

This is something different than what you might see in other suggestions, but what we’ve noticed is that so many people are missing loved ones during the holidays, but they hide it for multiple reasons. Some don’t want to bring others down, while many of us just don’t talk about our grief. One of the things that could be helpful is feeling that and acknowledging the pain of someone who is no longer here. It’s ok to take a breath and remember the happy times and feel the sadness. When you do that, it can actually honor that person and make you feel better at the same time. You’re less likely to run to comfort food when you process your emotions. (6)

Embrace the fun

The holidays should be joyous, and there’s so much to do that doesn’t even involve food choices. Let yourself unwind and have a great time with others. You can see the lights, enjoy good conversations, meet friends for coffee or tea, and find other activities you like to do.

So many of us get exhausted from the hustle and bustle that we forget how much fun it can be to experience this time of year. Food noise and stress can prevent us from embracing all that fun. Make a list of some things you’d like to try or see this year and focus on them!

Happier holidays

We know the holidays are filled with lots to do, and we don’t want to add to your plate. These tips can greatly reduce the stress this year and help you have even more enjoyment. If you’d like to talk to us about how we work with others all year long, please reach out to learn more about functional medicine and how natural methods are the only way to true health.