The holiday season brings joy, celebration, and connection, but it can also disrupt routines, sleep, and healthy habits. At Hopscotch Primary Care, we believe staying healthy doesn’t mean giving up the things you love – it’s about balance and small choices that help you feel your best.
We sat down with Dr. Patrick Contino, Medical Director of Hopscotch Primary Care Asheville-Brooklet, to get his advice on how to maintain health during the holiday season.
- Focus on Balance, Not Perfection
Enjoy holiday favorites mindfully and fill the rest of your plate with fruits, vegetables, lean proteins, and healthy fats such as extra virgin olive oil, avocado, and nuts (especially walnuts, pecans, pistachios, almonds). Balanced choices support energy, digestion, and overall well-being.
- Nourish with Smart Nutrition
Start meals with protein or vegetables, don’t skip meals, and pair festive foods with nutrient-dense options like fruit, yogurt, or nuts. Remember, not all nuts are created equal. Peanuts are actually not a nut but a legume and can produce undesirable inflammation in your body. The same goes for cashews, which contain a large amount of omega-6 fat which is unfavorable for your heart health. Small, mindful choices keep you energized without feeling deprived.
- Stay Hydrated
Keep a water bottle nearby and alternate festive drinks with water. Hydration supports energy, digestion, and mood.
- Keep Moving
Find ways to move you enjoy, whether a walk after dinner, stretching, or dancing while cooking. Even short bursts of activity support heart health and reduce stress. Physical activity such as a 20–30-minute moderate-intensity walk within 30 minutes after a meal can have beneficial effects on your blood sugar and mood.
- Protect Your Rest
Aim for 7–8 hours of sleep and try a quiet, screen-free wind-down before bed. Rest is essential for energy, immunity, and mental well-being.
- Prioritize Connection
Take time to connect with loved ones and community. Strong relationships support mental health and help reduce holiday stress.
- Live a Little
No routine is perfect during the holidays. If you overindulge or miss a workout, start fresh at your next opportunity. Consistency matters more than perfection. Or as I like to tell my patients, “live a little!”
At Hopscotch Primary Care, we’re here to support your health throughout every season. Wishing you a happy, healthy holiday season!