5 Tips for a Healthy, Happy Holiday Season

By Carl M. Fier, M.D., F.A.C.C
Executive Medical Director of Elliot Heart and Vascular Center

Looking for ways to stay healthy and happy this holiday season? Discover five expert tips from Elliot Heart and Vascular’s Dr. Carl Fier to support your heart health, manage holiday stress, stay connected with seniors, cope with grief, and keep active in fun, festive ways. Simple strategies can help you enjoy the season while protecting your physical, emotional, and social well-being.

The holidays are filled with celebration, togetherness, and tradition, but they can also bring stress, grief, and disrupted routines. With a little intention, you can enjoy the season while supporting your physical, emotional, and social well-being.

1. Celebrate with Heart-Healthy Choices

Holiday meals often lean rich and indulgent, but small shifts can make a big difference for your heart. Pile on colorful vegetables, choose lean proteins like turkey breast or fish, and balance richer dishes with lighter options. Even better, add movement to your day.

According to Harvard Health, research also shows that diets higher in plant-based proteins are associated with a 19 percent lower risk of cardiovascular disease and a 27 percent lower risk of coronary artery disease. A 30-minute walk after a big holiday meal improves cardiovascular health, helps maintain weight, and lowers blood pressure and LDL cholesterol.

Try this: After dinner, invite family or friends for a brisk walk to enjoy lights or fresh air. Connection and movement work beautifully together.

2. Manage Holiday Stress with Intention

The season’s joy can also bring a lot of stress and pressure. Hosting, planning, buying gifts, going to parties, juggling schedules… the to do list can seem never-ending.

Research shows that 41% of adults report increased stress during the holidays. Another national survey from the American Heart Association found that 79% of people are so focused on creating special moments for others that they ignore their own needs.

It’s important to remember that stress affects far more than mood. It also impacts how well you sleep, blood pressure, metabolism, and your immune system.

Try this: Block off 10 to 15 minutes in your day to breathe, read, meditate, or simply pause. Setting boundaries and protecting your time is essential. A more rested, less stressed you means you may enjoy all those holiday memories you are making.

3. Support Senior Health and Connection

It’s easy for us to get caught up in the business of the season, and sometimes we may overlook our senior family members, neighbors or friends. For many older adults, the holidays can heighten loneliness. A recent University of Michigan study found that one in three adults age 50 to 80 reported feeling lonely, and 29 percent reported social isolation. According to ConsumerAffairs, social isolation in older adults is associated with higher risks of heart disease, stroke, dementia, and premature mortality.

Help the seniors in your life by:

• Scheduling regular phone or video calls
• Bringing over some holiday treats or pre-prepared meals
• Planning small, meaningful get-togethers
• Ensuring good lighting and removing clutter to reduce fall risks

Try this: Invite a senior neighbor or relative for a holiday treat, then, if it is safe to do so, take a short walk together. Movement helps with balance, mobility, and mood.

4. Honor the Memory of Those Who Have Passed Away

While it may seem like the rest of the world is joyous and celebrating, for nearly 4 in 10 U.S. adults missing family or loved ones is a major stressor. Grief can feel heavier this time of year. Traditions may remind you of the people you miss, and that is completely natural. You are not alone.

You could try creating some simple rituals to honor loved ones:

• Light a candle
• Share a favorite story at dinner
• Play their favorite song
• Donate to a cause they cared about

These gestures help you remember them while also giving you time to think and reflect. If you are really feeling low or overwhelmed and need someone to talk to, you can reach out to your primary care provider or call the National Mental Health Hotline at (866) 903-3787. This 24-hour hotline is confidential and staffed by trained individuals who can connect you to a local grief counseling helpline or other free services, depending on the support you need. You are not alone.

Try this: At the start of your gathering, ask everyone to share one meaningful memory. It brings people together, honors loss, and makes people feel thankful.

5. Stay Active in Fun, Festive Ways

You don't have to work out for a long time or follow a strict schedule to stay active. Movement can be a part of celebrations and can help both your mental and physical health. In fact, according to Harvard Health, just a 15-minute brisk walk has been shown to be as effective as a mild tranquilizer for reducing anxiety and tension, significantly boosting your emotional health in a big way.

But the benefits don’t stop there! Regular movement during the holidays also helps your cardiovascular system by improving circulation, lowering blood pressure, and reducing LDL cholesterol. Even short bursts of activity can strengthen your heart and reduce the risk of heart disease over time.

Ideas to try:

• Have a spontaneous dance-off to holiday music
• Go for a walk to see the neighborhood lights or simply enjoy the brisk winter air.
• Take a break between meetings or while the food cooks.
• Put your walking shoes by the door to make it easier to take quick breaks.

Final Thought

The most important part of the holiday season is connecting with others, our traditions, and ourselves. You can make room for a season that feels meaningful and healthy by taking care of your body, managing stress on purpose, helping seniors, remembering loved ones, and staying active in fun ways.

From all of us at The Elliot, we wish you a holiday season filled with warmth, connection, and well-being.