A Primary Care Guide to Staying Healthy This Holiday Season

1. Build a Balanced Plate

You don’t need to skip your favorite holiday foods, just balance them!

Try this plate strategy:

• ½ plate: veggies (green beans, roasted vegetables, salad)
• ¼ plate: lean protein (turkey, chicken)
• ¼ plate: starches (mashed potatoes, rolls, rice)

Why it works:
The CDC notes that filling half your plate with vegetables helps control calories, increase fiber, and stabilize blood sugar. This is especially helpful for people with diabetes or heart disease. Source: CDC – Healthy Eating Patterns.

2. Practice Mindful Eating (Without Missing Dessert)

Holiday overeating is common, but a few small habits help:

• Eat slowly, and aim for 20 minutes before going for seconds.
• Start with water before meals.
• Choose your favorite dessert instead of sampling everything.

Why it works:
The National Institutes of Health (NIH) reports that mindful eating can reduce overeating and improve digestion. Source: NIH – Mindful Eating Research.

3. Protect Your Heart 

Thanksgiving weekend as well as the Holidays after is when doctors often see a spike in “holiday heart syndrome,” a type of arrhythmia triggered by overeating, dehydration, and overconsuming alcohol.

Tips to prevent it:

• Alternate alcoholic drinks with water.
• Limit high-sodium foods if you have diagnosed hypertension.
• Listen to your body and discuss any symptoms that might arise with your healthcare provider. 

Why it matters:
The American Heart Association warns that binge drinking and high-sodium meals can trigger irregular heart rhythms, especially atrial fibrillation. Source: AHA – Holiday Heart Syndrome.

4. Manage Chronic Conditions (Diabetes, Blood Pressure, GERD)

Holiday meals can be heavy on sugar, salt, and fat. These foods can exacerbate chronic conditions and can contribute to worsening symptoms. 

Smart swaps that help:

• Choose roasted sweet potatoes instead of candied yams.
• Go easy on gravy, which is often very high in sodium. 
• If you have reflux, eat smaller portions, eat slowly, and avoid lying down after meals. 

Why it matters:
The American Diabetes Association and American College of Gastroenterology both emphasize avoiding high-fat, high-sugar meals to prevent glucose spikes and reflux flare-ups. Sources: ADA – Holiday Eating Tips; ACG – GERD Guidelines.

5. Prevent Illness During Gatherings

The holidays are a peak season for colds, flu, RSV, and COVID spread, especially when indoors and after traveling to see family. 

Simple precautions:

• Wash hands before meals.
• Open windows for airflow if gathering inside.
• Stay home if you’re sick or running a fever.

Why it matters:
The CDC emphasizes that handwashing and ventilation are among the most effective ways to reduce respiratory virus spread during the holiday season. Source: CDC – Holiday Gathering Guidance.

6. Stay Active (Even When It’s Cold)

Movement helps digestion, lowers blood sugar, and can reduce stress.

Ideas that don’t feel like exercise:

• Take a 10 - 15 minute walk after dinner.
• Play outside with your kids or grandchildren. 

Why it works:
Studies from the American College of Sports Medicine show that short, post-meal walking can significantly blunt glucose spikes after a large meal. Source: ACSM – Physical Activity Guidelines.

7. Manage Holiday Stress

The holidays can bring family tension, travel stress, or loneliness.

Try:

• Deep breathing before gatherings.
• Setting boundaries around conversations.
• Practicing a gratitude exercise before the meal.

Why it matters:
Harvard Health notes that gratitude practices improve mood, reduce stress hormones, and support heart health. Source: Harvard Health – The Science of Gratitude. 

The holidays are about connection, not perfection! Small choices can help you enjoy the holiday season and stay healthy. If you’d like personalized guidance on managing chronic conditions during the holidays, our primary care team is here to help! Schedule a visit with our office by calling 202-244-0812.