How To Stay Healthy During the Holidays

The holidays are a season of giving — and unfortunately, that often includes illness.

So, how can you avoid getting sick, or spreading sickness while celebrating the season with family and friends? We asked family medicine physician Neha Vyas, MD, to put together a plan to keep everyone safe.

Follow these tips for a healthier holiday season.

Wash your hands often

Germs aren’t exactly in short supply. In fact, they’re on just about EVERYTHING in the world around us — and you’re picking them up with your hands far more than you might think.

Washing your hands regularly during the holidays can minimize your chances of getting sick from a random bit of ickiness you touched. Alcohol-based hand sanitizer can work in a pinch, too.

A simple 20-second scrub with soap and water or a squeeze of sanitizer can limit your risk of catching a respiratory illness like:

• Influenza (flu)
• Respiratory syncytial virus (RSV)
• COVID-19
• The common cold

“We’re typically out and about more and meeting up with people during the holidays,” notes Dr. Vyas. “All of that increases your exposure to germs. Washing your hands often is one way to guard against them.”

Keep your immune system strong

Let’s be honest here: The hustle and bustle of the holidays can run you ragged. A calendar filled with get-togethers, events and travel can gradually wear you down and weaken your immune system.

“It’s important to take care of yourself during the holidays,” emphasizes Dr. Vyas. “Don’t ignore what your body needs to fight off infections.”

That includes:

• Getting enough ZZZs: Sleep is essential for immune function. It helps you make infection-fighting cells and antibodies. Aim for seven to nine hours of sleep per night to support overall health and immunity.
• Bundling up: Being in cold weather for an extended time without adequate protection can stress your body and make it more vulnerable to infections.
• Exercise: Regular physical activity can improve circulation, reduce stress and boost your immune system. Bottom line? Even if your schedule is packed, try to find time to squeeze in a short workout.
• Reducing stress: Navigating the holiday hubbub can be emotionally draining. Elevated stress levels take a toll on your immune system. Work to manage stress levels through meditation or other relaxation techniques.
• Managing your health: Talk to a healthcare provider about ways to limit your chance of getting sick. Flu, COVID-19 and RSV vaccinations can reduce your risk of getting the viruses and protect against severe illness.

Focus on food safety

Holiday parties often come with food, but what you eat might not leave you feeling jolly.

Stomach-churning cases of foodborne illness tend to spike over the holidays as hosts scramble to fill buffet tables. That cooking frenzy in the kitchen can lead to undercooked meats or cross-contaminated food.

Yummy dishes that sit out for too long during parties can also become a concern, cautions Dr. Vyas. Bacteria grow rapidly on food left at room temperature.

Dr. Vyas serves up these food safety suggestions to ensure the talk after your party isn’t on who got food poisoning:

• Use a food thermometer to make sure meat is cooked to a safe internal temperature. That means 165 degrees Fahrenheit (73.9 degrees Celsius) for poultry; 160 F (71.1 C) for ground meat; and 145 F (62.8 C) for beef, pork, veal and lamb.
• Do not wash or rinse poultry before cooking. The splish-splash of that bird bath could spread bacteria such as Salmonella to your countertops, increasing the risk of food contamination.
• Slice and dice your meats and veggies on separate cutting surfaces, using different knives to limit the chance of cross-contamination. (If you have a limited number of knives or cutting boards, wash them thoroughly between cutting meat and veggies.)
• Clean countertops often with soap and water during food prep.
• Once food is served, limit the amount of time it spends out to less than two hours. “Don’t let food linger on the table,” advises Dr. Vyas. “Put it back in the fridge to limit the potential for bacteria to grow.”

Stay home if you’re sick

Nobody wants to miss a holiday bash, right? Well, sometimes it’s the right choice.

“Listen to your body,” recommends Dr. Vyas. “If you’re experiencing any symptoms from a virus, it’s best to stay home. A night in can help you recover and prevent you from spreading your illness to others.”

Send regrets for an event if you’re experiencing:

• Fever
• Severe cough
• Vomiting
• Diarrhea
• Weakness or fatigue

If you’ve been sick, be mindful of how long you may still be contagious, too. You may still spread the flu virus five to seven days after symptoms start, for instance. You can share your cold for up to two weeks!

“Be honest with yourself,” says Dr. Vyas. “If you’re not feeling great, stay home.”

Final thoughts

You never want to be sick or risk passing illness to others, but that’s especially true during the holidays. The festive time of year should be about connection, celebration and making memories — not sniffling and sneezing.

So, work to keep illnesses off your guest list with a little planning and self-care. With any luck, you’ll have a happy and healthy holiday season!