How to Avoid Common Holiday Pitfalls

December 5, 2025

Reviewed By: Rebecca Anderson, FNP-BC

For many individuals, the holiday season is a time to let loose and relax. Although it’s beneficial to take a break from your everyday routine and dedicate leisure time to hanging out with family and friends, the holiday season can derail healthy routines for many people. This can end up doing more harm than good, leading to difficulty getting back into healthy habits as the new year starts. In this blog post, we’ll highlight some of the most important tips and tricks you can practice to reduce your chance of falling into common holiday health pitfalls. Keep reading to learn more about how you can enjoy the holiday season without sacrificing your well-being.

7 Common Holiday Health Pitfalls (And How to Avoid Them)

Overeating at Every Gathering

Delicious appetizers, roasts, and desserts fill the table at almost every holiday gathering. It can be hard to resist indulging in these meals. While they are certainly tasty, foods served during this season are often full of unhealthy sugar, fats, and sodium. For example, even foods that sound harmless can be unhealthy—like fruit cakes, which are packed with excess sugar [1]. And other foods—like casseroles, desserts, and decadent appetizers—may be okay in moderation, but are high in saturated fats and calories [2]. Many people over-indulge in these unhealthy foods at every gathering due to the abundance of options, lack of routine around the holidays, and even as a way to cope with stress. While most don’t need to cut these foods altogether, it can be beneficial to eat mindfully, choose smaller portions, and have a small meal beforehand to avoid overeating while you’re there.

Neglecting Physical Activity

The colder weather and emphasis on relaxation during the holidays make it easy to curl up under the covers and completely forget about your workout routine. However, not getting enough physical activity can lead to health issues, and it can feel difficult to start a healthy habit again after taking a hiatus [3]. There’s definitely room to reduce how strict your exercise routine is around the holidays, if you choose to do so. However, it is best to continue being active in simple ways, like stretching, walking, and doing light at-home workouts.

Skipping Sleep or Staying Up Too Late

Although it’s common to stay out late at holiday parties and miss your normal bedtime now that you’re likely off from work, consistently skipping sleep can negatively impact your mood, metabolism, and overall health [4]. To protect your sleep quality around the holiday festivities, try to keep a consistent bedtime for most nights, avoid sleeping in late into the morning/afternoon, and create a comfortable environment to help you fall asleep quickly.

Drinking More Alcohol Than Usual

Many individuals find themselves drinking more alcohol around the holidays compared to the rest of the year. In fact, according to CBS News, people drink double the amount of alcohol around the holidays than they normally consume [5]. Heavy drinking can lead to serious health conditions, including but not limited to cancer, high blood pressure, heart disease, liver disease, digestive issues, and mental health conditions [6]. Likewise, it can also heighten the likelihood of short-term adverse events, like injuries, accidents, and alcohol poisoning [6]. To reduce these risks, make a strong effort to reduce your alcohol intake this holiday season. There’s nothing wrong with pacing yourself, sitting a round out, or staying sober to protect your health. Plus, there are plenty of delicious mocktails you can bring to holiday get-togethers!

Letting Stress and Overcommitment Take Over

The holiday season can be stressful and overwhelming for many reasons. Overcommitting to plans, putting too much emphasis on expectations, and struggling with finances can take a toll on your mental well-being. This can lead to feeling burnt out, anxious, and depressed. To combat these negative effects, prioritize self-care during this season. Simplifying your calendar, avoiding over-commitment, and putting your health above other responsibilities can reduce the mental and emotional burden many feel this season.

Ignoring Chronic Health Needs

With all the events and responsibilities during this season, you may find yourself forgetting to take your medications, skipping healthcare appointments, and failing to adhere to your doctor’s health recommendations. Although an increasingly busy schedule can make you fall off your routine, it is vital to stay on top of your health needs throughout the year. Failing to adhere to your treatment plans only increases the risk of worsening existing conditions and developing other illnesses [7]. To stay on track and maintain your healthcare treatment routines, create reminders on your phone or to-do list to take your medication, choose an accountability partner who will remind you about appointments, and stick to a daily routine that incorporates your treatment needs. If you are having trouble maintaining a routine, speak to your healthcare provider for support.

Putting Yourself Last

Your physical and emotional health should be your top priority all year long. But with the rush of the holiday season, many people put self-care on the back burner. Neglecting your health and self-care can worsen symptoms of burnout, fatigue, depression, and anxiety, as well as lead to difficulty with sleeping, concentration, motivation, and patience [8]. Make sure you prioritize yourself and practice self-care throughout your busy days. You can even schedule self-care activities—such as spa nights, meditations, emotional check-ins, journaling, and yoga—into your to-do list or calendar.

Holiday Health Tips That Actually Work

Now that we know which pitfalls people typically fall into around this season, here are some quick tips for staying on top of your health:

Don’t arrive at events overly hungry. Some people opt out of meals in the morning/afternoon leading up to a holiday event, as there will be plenty of food there to satisfy them. However, this often results in overeating or even binge eating later in the day [9]. And because there are likely limited health-conscious foods at holiday parties, this can lead to adverse health effects. To avoid this, eat a healthy breakfast and lunch to sustain yourself before the event. That way, you can enjoy the food without overdoing it.

Stay hydrated, especially in the winter. We are used to drinking lots of water during the hot Summer months, but this healthy habit tends to subside in the Winter. Not consuming enough water can lead to moderate symptoms, such as dizziness, headaches, and fatigue, as well as more serious health effects, like head injuries, seizures, and kidney issues [10]. To help you stay hydrated, carry a reusable water bottle with you at all times, set reminders to hydrate, and avoid caffeinated and alcoholic beverages [11].

Stick to your medication and supplement schedule. No matter how much your day-to-day routine changes, your medication and supplement schedule should stay a strict priority. The only time you should change or skip your medications and supplements is when advised by a healthcare professional.

Schedule short walks. Taking short, relaxing walks can benefit both your mental and physical health. They boost your heart health, reduce stress, and improve energy, just to name a few positive effects [12].

Focus on connection, not consumption. The holidays should be about spending quality time with your loved ones and making lasting memories. Try to steer your attention away from commercial things, like gifts, and toward the people who matter most.

Special Considerations for Seniors and High-Risk Individuals

Seniors, who are a high-risk population for adverse health effects [13], should take extra precautions around the holidays to stay safe and healthy. Seniors should prioritize boosting their immune systems. During the holiday season, the flu and common cold are typically spread at large gatherings [14]. To combat this, seniors should get their annual flu shot, wear a face mask in crowded areas, and regularly see their doctor for check-ups. Likewise, seniors should plan ahead for any holiday travel and gatherings they will be participating in. By making sure they pack medications and have an emergency plan in place, seniors can feel confident that they’ll have a safe holiday season.

How to Reset After

After the holiday season comes to a close, it’s time to get back into your routine. This can be a struggle for many, especially if they find transitions challenging. To get back into your routine with ease, gradually reintroduce habits, prioritize getting quality sleep, and lean on loved ones for support. Above all, practice grace over guilt. Getting back into the swing of things may take some time, and that’s okay!

Enjoy the Season While Protecting Your Health

This holiday season, let’s celebrate being intentional with our health and well-being. We can still have fun with friends and family without putting our health and self-care on the back burner. Take small steps and remember the importance of prioritizing yourself during this busy time. For more support, contact Greater Good Health today!

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