5 Holiday Health Hacks to Offset Indulgence
Key points:
It’s ok to indulge during the holidays.
How to offset your dietary indulgences.
How to adjust your personal routine.
As a dietitian, I advise my clients to indulge with intention during the holidays. Temptation is everywhere, so mindfully plan and increase your “treat” meals during the holidays. And yes, this includes savoring your favorite full-fat and full-sugar sweet treats and savory foods. These foods are part of culture, tradition, and nostalgia. Without them, the holidays aren’t the same. The holiday health hacks below help to offset your indulgences.
1. Boost Your Fiber Intake
Indulgent foods can slow digestion, so consuming a bit more fiber helps to keep things moving. Since you’ll be adding 2 or 3 indulgences per week, or a full treat day or two, ensure all other meals and snacks are nutritious. Eat more vegetables, prioritize vegan and lean proteins, and increase your fiber intake.
2. Hydrate
Proper hydration minimizes constipation, improves cognitive performance, and boosts immune function. However, it’s easy to forget to hydrate as the weather cools down. Combine that with dehydrating wine and alcohol, and increased sugar and fat, and you may not feel your best. Water is a top pick, but mix things up with unsweetened herbal tea and digestion-boosting beverages such as ginger tea, mint tea, lemon tea, and hot water with lemon.
3. NA Wine, Beer, and Spirits
Even if you drink alcohol, consider the growing range of non-alcoholic (NA) beer, wine, and spirits. Many have a similar flavor profile, less sugar, and zero hangover risk. If not NA options, there’s a growing range of low-sugar and low-calorie functional beverages infused with fiber, antioxidants, adaptogens, and other nutrients. This isn’t just a holiday health hack, it’s a year-round health and wellness hack.
4. Move More
The holiday season is busy, and you may be enjoying some time off, making it difficult to maintain your regular fitness routine.
If you can’t make it to the gym or fitness studio, work out at home using YouTube, a fitness app, or a fitness website.
Complete whole-body micro workouts and stretch sessions that don’t break a sweat but still get your circulation pumping.
Find little ways to move more throughout the day, such as taking the stairs, even if it’s just a flight or two.
Stand at work or sit on a balance ball some or all of the day, and stand and stretch while watching TV.
Take a walk around the block, take the dog on an extended walk, and get up and play with the kids.
5. Get Your Rest
The holidays are often a mixture of joy and stress. As such, almost 90% of adults feel overwhelmed.
The top sources of holiday season stress include:
Financial: The rising cost of food, gifts, holiday travel, and general expenses.
Personal: Family conflict, whose house to go to, and the stress of giving the “right” gift.
Professional: Getting work done before the holidays, especially if it’s your busy season.
Grief and Loss: From divorce to loved ones who’ve passed away, and missing out-of- state loved ones.
Nutritional Holiday Health Hacks
As a dietitian, my role is to tailor your nutrition to your individual needs. I begin by assessing your medical, psychosocial history, current diet, medications, physical activity, and anthropometric measurements. From there, I develop personalized nutrition strategies that may include meal planning guidance, nutrition education, behavior change support, and ongoing monitoring—all centered around nutrient-dense foods and the flavors you enjoy.