6 health experts share their healthy holiday traditions

The holidays aren’t just the season of tinsel and mistletoe, it’s also a whirlwind of indulgence and, let’s be honest, a little bit of stress. Between airport delays, crowded schedules, and party platters piled high with latkes and gingerbread, it can feel like it’s nearly impossible to maintain your usual healthy habits.

That’s okay – ‘Tis the season for a little flexibility. But if you’re looking to incorporate some healthy habits into your celebrations, there are some easy ways to do it. We spoke with health experts to learn how they’re reimagining their holiday traditions with health in mind. What they have to say might spark some new ideas for your own celebrations.

6 healthy holiday habits approved by experts

“We created a Family Ties Advent Calendar”

“The holidays can feel hectic, but it’s okay to say no to things and prioritize rest and family time,” says Brintha Vasagar, MD, MPH, a family medicine physician and chief medical officer at Progressive Community Health Center in Milwaukee. Creating a homemade Advent calendar filled with fun activities can help Dr. Wasaga and her family do just that. Instead of candy or other tangible goodies, her family’s calendar suggests fun events.

“At the beginning of the season, I fill out my calendar. Then, each day, we look forward to family activities like reading a new book together, baking Grandma’s famous cookies, snuggling up with some hot chocolate, hiking our favorite trails, or trying a new activity in our state. My kids love spending quality time together and focusing on fun, which helps us feel connected as the new year begins.”

Buzz Hacks: If you prefer an advent calendar that includes tangible items, but like to stay away from things like candy or wine (yes, wine advent calendars are popular), consider making some of your own health-themed items. HUM’s supplement kits are a great complement to low-cost items like resistance bands, essential oils, ankle weights, electrolyte packs, and protein bars.

“We took a post-holiday meal and walk”

The holidays often involve a lot of sitting—eating, driving to a relative’s house, or opening gifts. But there’s always a way to sneak something in if you’re intentional about it. “Growing up, my family always made time for a post-meal walk after big holiday feasts,” says Michael Glickman, MD, a triple board-certified physician in family medicine, lifestyle medicine, and obesity medicine in Washington, D.C. “We started doing it just to feel good and digest the big meal, but over the years, I’ve grown to appreciate it as part of our healthy habits.”

Now, Dr. Glickman says he encourages his patients to incorporate similar rituals not only into their holiday routines, but also into their daily lives, because they can have such a meaningful impact. “A growing body of research shows that walking short distances immediately after a meal has metabolic and cardiovascular benefits. For example, one study found that walking for even 10 minutes immediately after a meal was more effective at lowering two-hour blood sugar levels than walking after a meal. Another review noted that walking for 10 to 15 minutes after a meal was effective in slowing postmeal blood sugar surges and was associated with improved long-term blood sugar control.”

Buzz Hacks: In addition to walking, consider adding HUM’s Best Berberine to your daily routine. It contains 1200 mg of pure berberine to support healthy blood sugar levels, weight management, gut health and GLP-1 production.

“I celebrate with protein before the game”

If you love eating too many seasonal dishes, like gingerbread, pumpkin pie, or your grandma’s famous peppermint bark, try eating something protein-rich before heading into the festivities so you don’t starve for whatever makes your mouth water. Zoe Schwartz, ACE, a Brooklyn-based personal trainer and nutrition coach, loves making her signature protein-packed pumpkin pie smoothie for a satisfying breakfast before attending family celebrations.

To whip it up, combine 1 scoop of vanilla protein powder, 1/2 frozen banana, 1/2 cup pumpkin puree, 1 teaspoon cinnamon, and 1 cup unsweetened vanilla almond milk. “The protein powder and fiber in pumpkin keep me feeling full. Plus, I’m a huge fan of pumpkin pie. Eating something seasonal and filling with a little indulgence helps me prevent the cycle of restriction and overindulgence.”

Buzz Hacks: If you’d like to try a new protein powder that’s good for your stomach, consider HUM Core Strength. It’s a low-FODMAP plant-based protein powder that contains 20 grams of plant-based protein per serving. The non-bloating formula is easy to digest and helps build lean muscle.

“I make alcohol-free options more attractive”

Between office festivities, ugly Christmas sweater parties, and the actual holiday season, there are countless opportunities to drink during the holidays. That’s why Tony Vacharasanee, NASM, ACSM, of Body Space Fitness in New York City likes to start the season by brewing a lot of cider. “About 20 years ago, I started experimenting with how to serve warm, soothing beverages for the holidays, and I never stopped,” he said. “I put the organic cider in the slow cooker with a cinnamon stick and some oranges pierced with cloves. The warmth of the cinnamon and cloves start to combine with the oils from the oranges and their zest, and the flavor is amazing.”

Consider serving something similar in place of the seasonal batch cocktails at your next holiday party. Anytime you can enjoy something non-alcoholic to give your liver a break, it’s a win for your health — plus, Vacharasani says, he loves the aroma and caloric elements of the drink that help his loved ones relax and unwind. “It’s warm and soothing and can help everyone relax during what can be a stressful time of year,” he said.

Buzz Hacks: When you decide to drink, consider taking HUM’s Wing Man supplement. It contains milk thistle, a well-researched herb known for its active compound silymarin, which may help protect liver cells from damage and support regeneration.

“Let’s go on the Christmas Lights Walking Tour”

From professional drive-through displays to holiday-themed light decorations at zoos, botanical gardens, and amusement parks, there are countless places to enjoy holiday decorations. But to stay active, Vacharasani chose to walk to get into the spirit of the season.

“Ever since my daughter was born, my family and I have been going to a different neighborhood every year that is known for putting up lots of decorations. In addition to family bonding, it gives us the opportunity to get out and about during a time when the Northeast (where we live) is traditionally indoors .  It’s always a heart-warming experience to take a kid to the lights, but from a fitness standpoint, I definitely get extra points when I carry her, whether in the carrier or on my shoulder, which provides that extra rocking element for a nice second zone workout. ”

Buzz Hacks: If light travel isn’t your thing, there are plenty of other ways to combine celebrations with fitness. For example, go ice skating at the local rink that has all the holiday favorites, go to the local mountains for a day of tubing or skiing and drink hot cocoa at the hotel, or sign up for a holiday-themed 5K that you can walk or run as a family.

“I need time to rest and recover”

If high-intensity exercise like running and weightlifting is part of your fitness routine, the holidays provide a great opportunity for your body to rest and recover. That’s what Lisa Moskovitz, founder of New York Nutrition Group, does every year between Black Friday and New Year’s Day. “This may seem contradictory to the ‘wellness’ holiday tradition, but I believe it’s an incredibly restorative and nourishing ritual. Rest and recovery are often just as important to overall health as exercise. Plus, it allows me to spend more time at home with my loved ones. That doesn’t mean I’ll go into couch potato mode, but instead of running on the treadmill, I’ll walk around the block with the kids, and I won’t lift weights and focus more on deep breathing exercises,” says Moskowitz.

Plus, she adds, “The holidays are stressful and time-consuming, especially when you’re hosting or traveling. When your cortisol levels are constantly changing, strenuous exercise can further disrupt this delicate balance of stress hormones, so this is the perfect time to take a break.”

Buzz Hacks: Managing the holidays can be stressful! In addition to prioritizing calming activities like meditation or snuggling up with a good book, consider trying supplements. HUM’s Big Chill features an adaptogenic formula containing rhodiola rosea root extract to help the body and mind cope with stress.

“I became the family vegetable whisperer”

Family recipes and hearty desserts may be a no-brainer for holiday meals, but that doesn’t mean you can’t serve up some nutritious dishes. “One of my favorite holiday traditions is to be the vegetable whisperer in my family,” says Liz Weiss, RDN, co-author of “The GLP-1 Kitchen.” “As the registered dietitian in my family, everyone turns to me for vegetarian side dishes at Thanksgiving and Hanukkah. Over the years, two dishes have become mainstays. The first is my Low-Sugar Sweet Potato Casserole, a lighter, modern take on the classic, with naturally sweet roasted potatoes and crunchy pecans and brown sugar instead of marshmallows. The second is my Brussels Sprouts Gratin, made with a butter-free cream sauce that uses 2% Made from a creamy sauce thickened with milk and flour, Weiss says the magic is in the flavor-enhancing ingredients like ham, garlic and sherry. “Both dishes strike the right balance of festive, mouth-watering and comforting, while also bringing nutritious ingredients to the table,” she said. “Even my late father, a keen meat and potatoes eater, looked forward to their arrival every year.”

Buzz Hacks: Make up for the nutritional gaps during the holidays by munching on produce snacks (think: apples with peanut butter or carrots with hummus) and supplementing with a women’s multivitamin like HUM Base Control. It contains 22 vitamins and minerals, including iron to provide energy for your body and mind.