The holiday season is a time many of us look forward to — full of traditions, gatherings, and opportunities to connect with family and friends. However, it also coincides with peak respiratory illness activity, increased stress, disrupted routines, and colder weather that can take a toll on our physical and mental well-being. By taking a few proactive steps, you can protect your health and make the most of this special time of year.

1. Protect Yourself and Others with a Flu Shot

December falls right in the heart of flu season, making vaccination especially important. The flu vaccine is a safe, effective tool that significantly lowers your risk of becoming ill and helps prevent serious complications such as pneumonia, hospitalization, or worsening of chronic conditions like asthma, diabetes, or heart disease.

Even if you consider yourself healthy, getting vaccinated helps protect those who are more vulnerable — infants, older adults, pregnant women, and individuals with weakened immune systems. Since it takes about two weeks for immunity to build, getting your shot as early as possible ensures stronger protection throughout the holidays. Many local pharmacies, clinics, and health systems offer walk-in or same-day appointments, making it easier than ever to get vaccinated before family gatherings and travel.

2. Practice Good Hand Hygiene to Stop the Spread of Germs

Hand washing remains one of the simplest and most effective defenses against a variety of illnesses, including colds, the flu, and stomach viruses. During the holiday season, we come into contact with more surfaces, more people, and more shared spaces — all of which increase opportunities for germs to spread.

To protect yourself, wash your hands often with soap and warm water for at least 20 seconds. Pay extra attention after coughing or sneezing, using the restroom, handling food, visiting public places, or caring for someone who is sick. When soap and water aren’t available, an alcohol-based hand sanitizer (with at least 60% alcohol) is a reliable backup.

Encouraging good hand hygiene among children, especially during holiday events or winter break, is another helpful step in reducing the spread of illness throughout the household.

3. Support Your Mental and Emotional Well-Being

While holidays are often joyful, they can also be demanding. Busy schedules, expectations, travel, financial pressures, and loneliness can all impact emotional health. Taking time to support your mental well-being is just as important as caring for your physical health.

Be intentional about carving out moments of calm. This may include taking a short walk, practicing deep breathing, journaling, setting aside a few minutes for quiet reflection, or enjoying a hobby. Try to maintain consistent sleep habits and avoid overextending yourself with holiday commitments. It’s okay to say “no” when needed to protect your peace.

If you start feeling overwhelmed, anxious, or persistently sad, reach out to someone you trust. Talking with a friend, family member, pastor, or mental health professional can provide meaningful support. You’re never alone, and seeking help is a sign of strength.

4. Make Healthy Choices, Even Amid the Festivities

The holidays bring an abundance of delicious meals and festive treats, and it’s perfectly fine to enjoy them in moderation. Balancing indulgent foods with nutritious options, staying hydrated, and making time for movement can help you feel your best.

Try incorporating simple strategies such as adding fruits or vegetables to your plate, drinking water throughout the day, and taking short walks after meals. Even small amounts of physical activity — like stretching, using the stairs, or playing active games with children — can boost your energy, improve your mood, and support immune health.

5. Prepare for Safe and Healthy Gatherings

If you’re hosting or attending holiday events, a few preparation steps can help keep everyone healthier. Consider encouraging anyone who feels sick to rest at home to avoid spreading illness. Keep tissues, hand sanitizer, and disposable wipes readily available. If weather allows, opening windows for ventilation or spacing out seating can help reduce the concentration of respiratory droplets indoors.

For travel, pack essentials such as masks, sanitizer, and any needed medications. Staying organized helps reduce stress and prevents disruptions to your health routine while being away from home.

A healthy holiday starts with simple habits. With a little planning and awareness, you can enjoy a safe, fulfilling, and healthy holiday season. Taking steps like getting your flu shot, practicing good hand hygiene, nurturing your mental well-being, and making balanced lifestyle choices will help you enter the New Year feeling strong and refreshed.