As the holiday season begins, it’s easy to get swept up in festivities, food, family, and all the fun, but also the stress, sugar overload, and sleepless nights. You don’t need a complete lifestyle overhaul to feel good and stay well this season. Small decisions, practiced consistently, can protect your health while still allowing you to enjoy your traditions.
Choose better oils
Use butter, ghee, beef tallow, olive oil, avocado oil, or coconut oil instead of processed seed oils. This simple swap can help reduce inflammation and improve metabolism.
Take a 15-minute walk after meals
Walking after big meals helps stabilize blood sugar levels, reduces bloating, and boosts your mood. Invite a loved one, make it quality time!
Prioritize Vitamin D, Zinc & Vitamin C
These immune-boosting nutrients help your body stay strong during travel and family gatherings. Fill your plate with colorful produce and enjoy a bit of sunshine daily.
Fill half your plate with real foods
Think quality proteins, colorful veggies, whole grains, low glycemic fruits (i.e., berries, apples, kiwis, and citrus fruits), and healthy fats, then enjoy your favorite holiday treats guilt-free.
Stay hydrated
Start parties, shopping trips, and family meals with water first. You’ll feel fuller, happier, and less “holiday hangover.”
Prioritize Sleep — Your Secret Immune Booster
When life gets busy, sleep is often the first thing we sacrifice, and it’s the fastest way to weaken our immunity, increase cravings, slow our metabolism, and heighten stress.
Aim for 7–9 hours of uninterrupted sleep each night.
Practicing good sleep hygiene helps your body restore and protects your health during the holidays:
✔ Avoid food 2–3 hours before bed to improve digestion
✔ Decrease caffeine after 2 pm
✔ Turn down screens and blue light at least 1 hour before sleep
✔ Keep your bedroom cool, dark, and quiet
✔ Try a warm Epsom salt bath to relax muscles and calm your nervous system
✔ Create a consistent wind-down routine you look forward to
Better sleep = a stronger immune system + better mood + more energy for the people and moments you love. ❤️
Support Not Just Your Body, But Your Spirit
It’s not just physical health we protect during busy seasons; it’s also emotional and spiritual wellness.
Practice gratitude daily
Be thankful for the little things
Spend technology-free time with loved ones
Lean into faith and thankfulness
Oh, give thanks to the Lord, for He is good, for His steadfast love endures forever! (Psalm 107:1
You Deserve to Enjoy the Season Filled With Joy, Not Exhaustion
The holidays should leave you feeling full, not overwhelmed.
Each small choice is a vote for your long-term health.
If you’re ready for more support with your immune system, hormones, energy levels, or holiday health goals, we are here for you.
Text or Call: 813-669-3084
Serving Tampa Bay — mobile/virtual
Book a free 15-minute consult: Compassion Primary Care
Author: Dr. Stasha-Gae Roberts
Doctor of Nursing Practice
DNP, MPH, MSN, APRN, AGPCNP-BC
Nursing your journey to lasting wellness – through every season
