8 Tips to Stay Healthy Over the Holidays

The holidays bring joy, family time, and celebration—but they can also disrupt routines and place extra demands on our health. For older adults, winter months mean increased risk of illness, falls, fatigue, and emotional stress. With a little planning, you can enjoy the season while staying safe and feeling your best.

Here are eight practical tips to support your health and wellbeing this holiday season:

1. Protect Yourself From Illness

Winter is peak season for respiratory viruses, so take steps to protect yourself. Stay up to date on your flu and COVID-19 vaccines, and don’t underestimate the power of good handwashing habits—soap and water for at least 20 seconds goes a long way. If you’re feeling under the weather, rest at home to recover and avoid passing germs along.

2. Prevent Falls & Stay Safe in New Environments

Holiday gatherings often mean unfamiliar homes, travel, and busy spaces. New environments can increase fall risk. Use your assistive device if you have one, wear supportive footwear, and don’t hesitate to ask for help with stairs, carrying items, or navigating crowds. Your safety is worth it. 

3. Be Mindful of Winter Weather Hazards

Early darkness and potentially icy conditions can make winter outings more difficult. Take precautions such as walking slowly, using handrails, choosing well-lit paths, or having someone accompany you when needed. Dress for the weather in warm layers and choose appropriate footwear with good grip. 

4. Keep Up With Your Exercise Routine

Your exercise routine might look a little different over the holidays and that’s okay; just make sure you keep moving! All movement is good movement—walk after meals, stretch during TV breaks, or try a short strength routine daily. Consistency supports mobility, energy, and mood.

5. Eat Mindfully

Holiday meals are delicious—but rich foods, extra sugar, and larger portions can affect blood pressure, blood sugar, and digestion. Enjoy your favorites, but try balancing indulgent choices with lighter options, adding vegetables and lean proteins, and tuning in to how you feel.

6. Stay Hydrated

Our thirst response decreases in cold weather, making dehydration more common in winter. Sip water regularly throughout the day, use a refillable bottle, and consider warm beverages like herbal tea. Staying hydrated is vital to your health, energy levels, and cognitive clarity.

7. Stick to Your Medication Routine

Busy schedules and travel can make it easy to miss doses. Use a medication organizer, set reminders, and ensure prescriptions are refilled before trips. Keeping medications consistent helps avoid complications and keeps you feeling your best.

8. Honor Your Energy & Stay Connected

The holidays can be both joyful and emotional. It’s okay to rest, step away from activities, or voice your needs. If you’re feeling lonely or experiencing grief, reach out—connect with friends, family, support groups, or community gatherings. Sharing memories and creating new traditions can bring comfort and joy.

A Healthy Holiday Is a Happy Holiday

It’s easy to lose sight of your personal needs during the excitement of the holidays, but maintaining a focus on your health can help ensure a safe and enjoyable holiday season.  Small daily choices make a big difference in staying strong, safe, and social throughout the holiday season.