The festive season isn’t all tinsel and mistletoe – it’s also a whirlwind of delight and, let’s be honest, a bit of stress. Between airport delays, packed schedules, and party platters piled high with latkes and gingerbread, it’s nearly impossible to maintain your usual wellness routine.
And that’s okay — ’tis the season for a little flexibility. But if you’re hoping to incorporate some healthy habits into your holidays, there are simple ways to do so. We talked to wellness experts about how they’ve redesigned their own holiday traditions with wellness in mind. What they had to say might just spark some new ideas for your own celebrations.
7 healthy holiday habits, approved by experts
“We’re making an attendance calendar for family bonding”
“The holidays can feel so busy, but it’s okay to say no to things and prioritize rest and family time,” says Brintha Vasagar, MD, MPH, family medicine and Chief Medical Officer of Progressive Community Health Centers in Milwaukee. Creating a homemade attendance calendar filled with fun activities helps Dr. Vasagar and her family do just that. Instead of candy or other tangible goodies, her family’s calendar has prompts for fun activities.
“At the beginning of the season, I fill out the calendar. Then each day, we look forward to a family activity, like reading a new book together, baking Grandma’s famous cookies, relaxing with hot chocolate, hiking our favorite trails, or trying a new activity in our state. My kids love spending quality time together focused on having fun, and it leaves us feeling connected.”
HUM Hack: If you prefer a calendar with tangible items, but like the idea of leaning away from things like candy or wine (yes, vino advent calendars is a thing), consider making your own with some health-themed items sprinkled in. HUM’s supplement bundles are a great addition to cheaper items like resistance bands, essential oils, ankle weights, electrolyte packs, and protein bars.
“We go for walks after the holidays”
Holidays usually involve a lot of sitting—to eat a meal, drive to a relative’s house, or open presents. But there’s always a way to slip up a few steps if you do it on purpose. “Growing up, my family always made time for a little walk after dinner after big feasts,” she says. Michael Glickman, MDa family medicine, lifestyle medicine and obesity physician based in Washington, DC, triple board certified, “We started out just to get comfortable and digest a heavy meal, but over the years I’ve come to appreciate it even more as part of our wellness routine.”
Now, Dr. Glickman says he encourages his patients to incorporate similar habits not only into their holiday routines but also into their everyday lives because they can have such a meaningful impact. “Research is increasingly showing that short walks immediately after a meal offer metabolic and cardiovascular benefits. a study found that even a 10-minute walk started immediately after eating lowered two-hour blood glucose levels more effectively than walking later after a meal. Another review noted that 10 to 15 minutes of walking after a meal effectively moderates postprandial blood sugar spikes and is associated with improved long-term glycemic control.”
HUM Hack: In addition to walking, consider adding HUM’s Best of Berberine to your routine. It is made with 1200 milligrams of pure berberine to support healthy glucose levels, weight management, gut health and GLP-1 production.
“I pretended to feast on protein”
If you tend to overindulge on seasonal dishes like gingerbread, pumpkin pie, or your grandmother’s famous peppermint bark, try eating something high in protein before you get to the holidays so you don’t get hungry and reach for whatever makes your mouth water. Zoe SchwartzACE, a Brooklyn-based personal trainer and nutrition coach, likes to make her signature protein-packed pumpkin pie smoothie as a hearty breakfast before starting family feasts.
To whip it up, mix together 1 scoop of vanilla protein powder, 1/2 frozen banana, 1/2 full cup of pumpkin puree, 1 teaspoon of cinnamon, and 1 cup of unsweetened vanilla almond milk. “The protein powder and fiber from the pumpkin makes me feel full. Plus, I’m a big fan of pumpkin pie. Having something filling that feels seasonal and a little indulgent helps me avoid the cycle of restriction followed by overindulgence.”
HUM Hack: If you’re looking to try a new protein powder that’s easy on the stomach, consider HUM Core Strength. It is a low-FODMAP plant-based protein powder with 20 grams of plant-based protein per serving. The non-bloating formula is easily digestible and helps build lean muscle.
“Making alcohol-free options more attractive”
Between office parties, ugly Christmas sweater parties and holiday parties, there are countless opportunities to consume alcohol during the holiday season. That’s why Tony Vacharasanee, NASM, ACSM, of Body Space Fitness in New York, he likes to start the season by making a big batch of apple cider. “It started as an experiment to see how I could offer a warm and soothing drink for the holidays about 20 years ago and I never stopped,” he says. “I take organic apple cider and put it in a slow cooker with cinnamon sticks and some clove-studded oranges. The flavor profile is amazing as the warmth of the cinnamon and cloves begin to marry with the oils from the orange and its peel.”
Consider serving something similar at your next holiday gathering instead of a seasonal batch cocktail. Anytime you can give your liver a break by enjoying something non-alcoholic is a health win—plus, Vacharasanee says he likes that the drink’s aroma and thermal element can help his loved ones relax. “It’s warm and soothing and helps everyone relax during a potentially stressful time of year,” she says.
Hum Hack: For those occasions when you decide to indulge, consider HUM’s Wing Man supplement. Contains milk thistle, a well-researched herb known for its active compound silymarin, which can help protect liver cells from damage and support regeneration.
“We’re going on a Christmas light walking tour”
From professional driving displays to holiday-themed light decorations at zoos, botanical gardens, and amusement parks, there are countless places to see holiday decorations. But to keep things active, Vacharasanee chooses to get into the spirit of the season on foot.
“Every year since my daughter was born, my family and I have gone to a different neighborhood that is famous for its many decorations. In addition to the family bonding element, it provides an opportunity to get outside and walk at a time when we are traditionally indoors in the Northeast, where we live. Taking the child to see the lights is always an emotional experience. In a carrier or on my shoulders, this provides an additional element of a nice belt workout. two.”
HUM Hack: If light touring isn’t your thing, there are plenty of other ways to combine the holidays with fitness. For example, skate at a local rink that plays all the holiday hits, hit a local mountain for a day of tubing or skiing followed by hot cocoa at the lodge, or sign up for a holiday-themed 5K that you can walk or run as a family.
“I’m taking time to rest and recover”
If high-intensity forms of exercise like running and lifting are part of your regular fitness routine, vacations provide a good opportunity for your body to rest and recover. That’s what Lisa Moskovitz, RD, founder The NY Nutrition Groupit does every year between Black Friday and New Years. “This may seem counterintuitive to a ‘healthy’ holiday tradition, but I find it to be an incredibly restorative and nourishing ritual. Rest and recovery are often just as critical to overall fitness as exercise. Plus, this gives me more time at home with my loved ones. This doesn’t mean I go all out running with my kids, and instead of heavier weights, I’ll focus more on deep breathing exercises,” she says. Moskovitz.
Plus, she adds, “Vacations are stressful and time-consuming, especially if you’re hosting or traveling. When your cortisol levels are in flux, vigorous exercise can further disrupt this delicate balance of stress hormones, so it’s the perfect time to take a break.”
HUM Hack: Managing holiday stress can be overwhelming! In addition to prioritizing relaxing activities like meditation or curling up with a good book, consider trying a supplement. HUM’s Big Chill has an adaptogenic formula with rhodiola rose root extract to help the mind and body deal with stress.
“I Become the Family Vegetable Whisperer”
Family recipes and indulgent desserts may be non-negotiable for holiday meals, but that doesn’t mean you can’t serve up some nutritious dishes, too. “One of my favorite holiday traditions is being the family vegetable whisperer,” says Liz Weiss, RDN, co-author of The GLP-1 kitchen. “As the registered dietitian in the family, everyone looks to me for the veggie sides at Thanksgiving and Hanukkah. Over the years, two dishes have become staples. The first is my lower sugar sweet potato casserole—a lighter, modern take on the classic—with naturally sweet baked potatoes and a crunchy pecan and brown sugar topping instead of marshmallows. The second is mine Brussels sprouts gratin made with cream sauce without cream, using 2% milk thickened with flour.” For kale, Weiss says the magic is in the flavor-enhancing ingredients like prosciutto, garlic and sherry. “Both dishes strike the balance of being festive, crave-worthy and comforting, while bringing nutrient-dense ingredients to the table,” she says. “Even my late dad, a devoted meat-and-potatoes guy, looked forward to them every year.”
HUM Hack: Bridge nutritional gaps during the holiday season by snacking on produce (think: apples with peanut butter or carrots with hummus) and adding a women’s multivitamin like HUM Base Control. It has 22 vitamins and minerals, including iron to fuel your body and mind.
