Healthy Holidays, Happy Traditions

From Festive Feasts to Family Fun, Williamson Health Experts Share Tips to Keep Your Season Joyful and Well-Balanced 

The holiday season is filled with beloved traditions—from decorating the tree to baking cookies. To keep the season joyful and balanced, Williamson Health experts share simple ways to make health a holiday tradition. 

Add Activity to Your Holiday Must-Haves 

“The holidays are the perfect time to start some healthy traditions, like going for a walk before or after a big meal or signing up for a Jingle Bell 5K as a family,” said Lisa Mathews, Williamson Health Clinical Nutrition Manager. Add movement naturally, Mathews said, by taking a neighborhood stroll to see the lights, going for a family hike or parking farther from the store when shopping. 

Give Yourself the Gift of Rest 

If prioritizing sleep is on your holiday wish list, the busyness of the season can make building that tradition difficult. “During the holidays, we often have more gatherings and events that occur at hours outside of our normal schedules,” said Oscar Mendez, M.D., a neurologist and sleep medicine physician with Williamson Health Medical Group. “We might also be eating later at night or drinking more alcohol, both of which can disrupt sleep.”  

Dr. Mendez recommends keeping a consistent bedtime and wake time, even during the busiest weeks. While napping can help recover some lost sleep, we need steady sleep—close to eight hours—to restore energy, support memory and strengthen the immune system. 

Get Outdoors 

Exposure to natural light during the day can also improve our sleep-wake cycle and lift spirits during the darker winter months. “It gets dark so early during the winter, so it’s important to get ample light exposure during the day,” Dr. Mendez said. Mathews added that outdoor family time—whether hiking, visiting a park or playing a sport—can help everyone stay active and connected.  

Taste the Joy of the Season

The holidays are known for family gatherings, special meals and festive holiday celebrations. It can be easy to overindulge, but rather than depriving yourself of your favorite holiday treats, Mathews encouraged practicing moderation.  

“Fill most of your plate with healthier items, but don’t miss out on the holiday favorites you really want,” Mathews said. “Strive to practice the 80/20 rule and save some room for fun foods you don’t want to miss!”  

Other tips for healthy holiday eating, Mathews said, include drinking plenty of water and planning a protein- and fiber-rich snack about thirty minutes before parties or gatherings to avoid overindulging.

Feed Your Soul

Traditions that nurture emotional and spiritual well-being are just as important as those that support physical health, said the Rev. Greg Rumburg, Williamson Health Spiritual Care Coordinator. “Simple traditions that focus on love, service and community make the holidays more meaningful,” he said. 

Rumburg encouraged friends and families to serve together with a local charity, church or outreach program and to include those who might feel lonely or overlooked. Small acts—like inviting a friend to dinner or taking a meal to a neighbor—can make the season brighter for everyone. 

Make Health Your Newest Tradition 

This year, add well-being to your list of holiday traditions. Whether through movement, rest, balanced meals or meaningful connections, small choices can make your celebrations more joyful and sustainable. 

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Learn more at williamsonhealth.org.