How to Stay Healthy Before the Holidays: Tips to Strengthen Immunity
The busiest season of the year shouldn’t mean catching a cold right before Christmas. With chilly mornings, crowded stores, and endless to-do lists, it’s especially easy to feel worn out.
As the holidays draw near, keeping your body strong and your energy steady becomes even more important. We’ve put together a clear, step-by-step plan to help your immune system perform at its best — so you can head into the celebrations feeling refreshed, resilient, and ready to enjoy every moment.
Why Everyone Gets Sick in December
December is the perfect time for viruses to thrive — and for our immune systems to struggle. Several factors combine to make us more vulnerable.
Holiday stress suppresses immunity.
When you’re anxious or overwhelmed, your body produces cortisol — the stress hormone. High cortisol weakens your immune response, making it easier for viruses to sneak in.
Your body uses energy to stay warm.
Cold weather triggers “survival mode,” diverting energy from your immune system to maintaining body temperature. As a result, you become more prone to infections.
Dry indoor air weakens your natural defenses.
Heating systems dry out the air, which in turn dries the lining of your nose and throat. When those areas lose moisture, they can’t trap viruses as effectively.
We spend more time indoors.
Offices, buses, stores — all packed with people. When everyone is in close quarters, viruses spread quickly. One coughing coworker can affect the whole team.
How to Support Your Immune System
During the holiday rush, it’s easy to break your usual routines: late nights, rich food, social events. But now’s the time to give your body extra care and balance. Here’s how to keep your defenses strong.
Sleep: Why 7–8 Hours Matter Most in December
Your immune system works overtime in winter, and sleep is its main ally. Getting 7–8 hours per night helps you stay resilient, calm, and energized.
Tips for better rest:
- Go to bed at the same time daily. A consistent schedule boosts melatonin production and improves recovery. Try 10 p.m.–6 a.m. or 11 p.m.–7 a.m.
- Put your phone away an hour before bed. Blue light makes it harder to fall asleep. Swap scrolling for an audiobook or soft music.
- Keep the bedroom cool (65–68°F / 18–20°C). Cooler air promotes deep, restorative sleep.
- Air out your room before bed. A short burst of fresh air helps you drift off faster and supports healthy oxygen levels overnight.
Movement: 30 Minutes of Activity a Day
You may feel too tired for workouts in December, but moderate daily movement strengthens immunity, improves circulation, and relieves stress.
Ideas to stay active:
- A 30–40 minute brisk walk in the park.
- A fun holiday quiz with mini physical challenges (e.g., five squats for every wrong answer).
- Playing in the snow or building a snowman with kids.
- A short 20-minute home workout: jumping jacks, squats, or push-ups.
- Dancing to your favorite playlist.
- 30 minutes of yoga — relaxing or energizing.
Food and Drinks That Strengthen Immunity
What you eat directly affects how well your body fights off infections.
Here’s what to add to your December menu.
| Immunity-Boosting Foods | Helpful Drinks |
|---|---|
| Protein-rich foods: chicken, fish, eggs, cottage cheese, beans. They provide amino acids for antibody production. | Tea with fresh ginger and lemon — warming and anti-inflammatory. |
| Zinc sources: pumpkin seeds, cashews, beef — essential for new immune cells. | Blackcurrant tea — rich in vitamin C. Brew leaves or add jam to hot water. |
| Vitamin C foods: rose hips, sea buckthorn, sauerkraut, citrus fruits. | Chicken broth — packed with amino acids that aid recovery. |
| Garlic and onions — natural antimicrobials thanks to plant compounds called phytoncides. | Warm milk with honey and turmeric — curcumin boosts immune function. |
Six Ways to Protect Yourself from a Cold
Simple daily actions can help you stay healthy all season long.
1. Maintain Comfortable Humidity at Home
When indoor air is too dry, viruses spread more easily and your mucous membranes dry out. Keep humidity between 40–60%.
How to do it:
- Use a humidifier — the most effective method.
- Place bowls of water on radiators in different rooms.
- Hang two damp towels on the heater in your bedroom and replace them daily.
- Wash the floors with warm water and add a few drops of eucalyptus, lavender, or lemon essential oil — they smell great and help reduce microbes.
- Use a hygrometer to check humidity levels (available online for $5–10).
2. Air Out the Room Frequently
Ventilation reduces virus concentration indoors.
Open windows for at least 15 minutes daily — even in cold weather. If you’re chilly, open one window in another room or create a short cross-breeze.
In offices, ask to open a vent or window for an hour a day to refresh the air.
3. Eat Smart and Stay Hydrated
Avoid overeating — heavy meals distract your body from immune defense. Choose fresh, nourishing foods:
- vegetables and fruits,
- lean proteins,
- greens,
- whole grains.
Limit fast food and sweets — your body already has enough holiday stress.
And don’t forget water: 1.5–2 liters (6–8 cups) per day keeps your system running smoothly.
4. Rest and Recover
Between work, shopping, and events, your body needs extra downtime.
If possible, take a short break or a couple of days off before the holidays. Sleep 7–8 hours at night and add a 20–30 minute nap in the afternoon.
Even a short nap improves mood, memory, and resilience — perfect before a busy holiday week.
5. Stay Warm and Avoid Chilling
The nose and throat are the first to react to cold, making infections easier to catch.
- Wear a scarf or snood that covers your nose outdoors.
- Don’t stay outside in the cold too long — warm up at home with a hot drink or bath.
- Avoid sitting under air conditioners in the office. If it’s too cold, move desks or ask to switch it off.
6. Manage Stress Levels
When you’re tense, your body diverts energy to stress instead of immune defense.
Here’s how to relax and recharge:
- Listen to calm music for 20–30 minutes daily — it lowers cortisol levels.
- Try audiobooks or podcasts to unwind your mind.
- Soak in a warm bath for 15–20 minutes to release tension.
- Take a 20–30 minute walk outdoors — it reduces stress and supports immunity at once.
- Stay physically active: even making snow angels counts!
Conclusion
Small but consistent habits — quality sleep, daily movement, balanced meals, and stress relief — protect your body from winter colds and exhaustion.
You don’t need to change everything overnight. Start with two steps: fix your sleep schedule and add a short daily walk. Then gradually include hydration and better nutrition.
With a little care, you’ll enter the holiday season feeling strong, rested, and full of festive energy.
