Let’s face it: Santa Claus does not make the healthiest choices on December 24, when he stays up all night delivering toys and eating a lot of cookies.
And because the holiday season can be busy, anyone can struggle to maintain the habits that keep us well.
“This is a time when routines get disrupted, and that’s OK,” says UNC Health family medicine doctor Victoria Boggiano, MD. “Be kind to yourself and enjoy the holiday. It’s about your habits over time, not every individual moment.”
We talked to Dr. Boggiano about ways that everyone, including Santa, can stay jolly and healthy in the winter months.
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Acknowledge that the holidays can be a stressful time.
Santa has to manage a worldwide naughty-or-nice list and oversee a massive present production operation. Even with help from the elves, he’s going to need some stress management strategies.
“It’s really easy to get overwhelmed by all there is to do and the stress that’s unique to this time of year, whether that’s planning a meal or travel or gifts,” Dr. Boggiano says. “Find ways to center and ground yourself.”
Everyone has their preferred method of stress relief, and you may find it helpful to intentionally schedule activities that will help you stay calm, whether that’s a yoga class, journaling or coffee with a friend. Maybe you need to watch a funny show—the kind that makes you go, “ho, ho, ho!”
If you only have a few minutes, try a breathing exercise, like box breathing, where you breathe in for the count of four, hold for four counts, and then breathe out for four.
And if you do feel overwhelmed, make sure your expectations for the holidays are reasonable.
“We can put a lot of pressure on holidays, which can have a negative impact on our well-being,” Dr. Boggiano says. “Whatever this time looks like, it will be OK.”
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Enjoy treats while finding ways to make healthy choices.
It’s OK for Santa to have a night of cookies but hopefully he’s enjoying some vegetables, too.
“We all love treats this time of year,” Dr. Boggiano says. “It’s a time to make and eat delicious foods, and sharing food is love.”
But even if your schedule is full of holiday parties and family gatherings, look for opportunities to have well-balanced meals.
“Some people have that one big meal and think their healthy eating is done for the year,” Dr. Boggiano says. “It’s still feasible to make some small, healthy choices that will stack up, like planning one meal a week with plant-based foods or avoiding ultraprocessed foods.”
If you’re traveling, pack some healthy snacks so that you’re not tempted by junk food in gas stations or airports. Maybe you sign up to bring the veggie plate as an appetizer or ask if you can take a slice of Grandma’s famous pie to-go rather than eating when you’re already full. And consider your consumption of alcohol because it will affect your sleep.
Sometimes, Santa will leave half a cookie on a plate, and that’s a good strategy, too. It’s OK to take a few bites of something you enjoy, savor it and stop eating when you’re satisfied.
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Find time to exercise.
Doctors recommend 150 minutes of moderate-intensity aerobic exercise per week for most healthy adults, with two days of strength training—and Santa’s ability to lift a heavy bag of toys is a sign that he’s not neglecting the weights.
Making time for exercise will help you manage the stress of the season, but it may require more planning and flexibility.
“A lot of people travel and can’t access their usual gym,” Dr. Boggiano says. “Think through some reasonable ways to get physical activity. Maybe you’re visiting family and can go on family walks, or maybe you find some easy and quick workouts you can do online in a hotel room.”
Remember that small bursts of exercise count toward your activity total, so an extra loop around the mall or a family dance party to holiday music are also beneficial.
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Get good sleep.
Staying up too late can turn you into a real grinch.
“Being sleep-deprived can really zap the joy out of this happy time,” Dr. Boggiano says. “When you’re not sleeping enough, this time of year can be even more stressful.”
Instead of late-night online shopping, put screens away an hour before bed, and as much as possible, try to keep to the same sleep schedule. If a special nighttime outing throws your family’s schedule off, work to get back on track the next night.
If you’re traveling, make a plan to accommodate any time zone changes or nap times for your children. A few days before your trip, start gradually adjusting your sleep and wake times so that they better match the time you’ll be sleeping in your destination.
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Have a plan for safe and healthy travels.
Unfortunately, the winter holidays coincide with cold and flu season.
“I hope that if Santa got the flu, he’d avoid going to houses and find another way to deliver presents,” Dr. Boggiano says. “I know there’s a desire to get together over holidays, but if you get sick and have to stay home, that’s really considerate of others.”
To reduce your risk of illness this winter, talk to your doctor about flu, COVID-19, Tdap and pneumonia vaccines, and if you do get sick, reach out to them about the treatment options that will help you to recover and be ready for the next gathering. If you don’t have a primary care provider, the end of the year can be a great time to look for one and set up a wellness visit.
If you’re traveling by plane or train—rather than a custom sleigh with reindeer transport like Santa—Dr. Boggiano recommends washing your hands often, carrying sanitizing wipes for your arm rests and tray tables and considering wearing a mask to stay well. Drink lots of water to stay hydrated.
And never drink alcohol and drive, whether it’s the holiday season or not.
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Enjoy social connections and activities you enjoy.
For many people, one of the best parts of the holidays is seeing friends and family.
“It’s a really wonderful time for positive social connection, so lean into that,” Dr. Boggiano says, noting that you can benefit from socializing any time of year. For some, holidays may be difficult because of grief; be kind to yourself if you’re feeling sad this season.
Building social ties goes beyond friends and family; just as Santa spends his holiday flying around giving joy to others, you may find this a good time of year to contribute to your community.
“Giving back in ways we find meaningful can be really rejuvenating,” Dr. Boggiano says.
And while you might feel pressure to fill your calendar with holiday-specific activities, know that it’s perfectly fine to keep a slower pace, too.
“For some people, planning and hosting gatherings and cooking meals is what they love to do,” Dr. Boggiano says. “But it’s OK if not every minute is accounted for. It’s OK to just sit and enjoy what you like, whether that’s reading, knitting or playing a game with your family.”
We’re sure that after a busy holiday season, Santa celebrates with the elves, reindeer and Mrs. Claus—and enjoys some much needed rest.
If you want more advice on healthy habits, talk to your doctor. If you need a doctor, find one near you.