As winter gets into full swing with the busy holiday season, it brings shorter days, colder weather, packed calendars, and the threat of getting sick. It’s even more important during this time for busy families to prioritize small, consistent health habits like immune support, managing stress, and realistic activities to stave away any unwelcome illnesses.
It’s important to follow these steps so everyone in the family can get through the season and enter the new year happy and healthy.
Three Pillars of Health
Busy families who want to strengthen their natural defenses should focus on three pillars: vitamin D, hydration, and sleep.
Vitamin D
Reduced sunlight in the winter often leads to lower vitamin D levels, which can impact proper immune function and mood regulation. Experts recommend seeking midday sun whenever possible, and considering supplementation if sunlight exposure is limited.
Ideally, you’ll want to get 10-15 minutes of midday sun when feasible, and if you need supplementation, talk to your primary care physician about it.
Hydration
While it may seem opposite of what you would think, winter increases the risk of dehydration. The cold outdoor air and indoor heating provide the perfect combination to dry out the air and our mucous membranes. This may even lead to a weakened resistance to germs.
Instead of succumbing to the dry air, keep a water bottle handy, drink warm fluids or herbal tea during the day, and include water-rich foods like soups and stewed fruit to keep your hydration and energy levels intact. Some even use humidifiers, especially at night, to keep moisture in the air and in your membranes.
Sleep
Sleep is essential for proper immune repair. Ideally, you’ll want to get between 7-9 hours of consistent, high-quality sleep each night. It’s even more important to keep regular bedtime schedules during holiday weeks to maintain consistency and your circadian rhythm. It falls in line with other guidance that sleep regularity improves resilience to stress and illness.
Managing Holiday Stress
While the holidays are a great time to get together with family, they also come with holiday stress. These include financial strain, travel logistics, and social obligations, often resulting in an increased mental load. Busy families will want to try strategies to reduce that stress.
This can look like 15-minute planning sessions, “recharge time,” setting polite but firm boundaries, and micro-mindfulness practices to lower acute stress and have some fun being together with your loved ones.
Exercise and Nourishment
Holidays and activities may mean less time to exercise, but busy families should try to keep both in play. Instead of taking away exercise entirely, adapt to your schedule and include walking meetings, brief home workouts, and using resistance bands or yoga for consistency.
For busy families, add activity into your normal routines, like an after-dinner walk, active holiday games, or short stretching routines before school or other events. The best course of action is to try repeatable low-stress movements rather than one intense session.
Last but not least, focus on balanced fueling. Holiday treats may be a cornerstone of the celebrations, but they can often lead to sugar crashes or weight gain. Instead, make sure to combine them with protein, fiber, and healthy fats to stabilize mood and energy levels during busier days.
By combining planning, daily habits, and realistic boundaries, busy families can protect their physical and mental health through the holidays and into the new year.