Stay on Track with Your Health Goals this Holiday Season

As the holiday season unfolds, festive gatherings, indulgent treats, and a glass (or two) of something sparkly are part of the joy. However for those managing HPV or HSV, it’s also a time to stay mindful of what we are putting into our bodies. The increased sugar, alcohol, and holiday stress can create a challenging environment for our immune and hormonal health, often leading to unwelcome flare-ups and a dip in our immune defense. 

The good news? You don’t have to skip the fun! With a few strategic tips, you can balance the festive spirit with your health goals. Here are some holiday strategies to help you feel your best, even when the sugary treats are tempting and the schedule is packed.

Keep Sugar in Check Without Feeling Deprived

Sugar is the foundation of many of our favorite holiday cookies and desserts, but it also contributes to inflammation, out-of-whack hormones, and a weakened immune system. 

Here are a few ways to indulge wisely:

• Choose natural sweetness: Where possible, choose treats with whole ingredients like fruits, nuts, or dark chocolate. These options satisfy your sweet tooth while offering more nutrition than processed sugars. There is new research coming out about Allulose, a sugar alternative similar to stevia, that has positive effects on our blood sugar and satiation. 
• Balance treats with protein and fiber: When you enjoy something sugary, pair it with protein or fiber (like a handful of nuts or a slice of cheese). This helps stabilize blood sugar and reduces cravings. 
• Set a savoring ritual: Slow down and truly enjoy each treat. Savoring the flavor can help you feel more satisfied with smaller portions. Try to avoid indulging in front of the screen or mid-conversation. Sit back and savor the goodness while being ever-present for it. 
• Quick walks after meals: Even a 10-minute walk after a meal can be incredibly effective in managing blood sugar. Our muscles act as “sponges” for sugar, soaking it up and using it for energy rather than storing it as fat. It’s a gentle way to stabilize blood sugar while giving your body a break from the holiday chaos.
• Short bursts of exercise: During this busy season, it may be challenging to stick to a full workout routine, but quick bursts of exercise like push ups, squats, or even a brisk walk around the block can go a long way. These short movements help reduce blood sugar by activating muscles, making it easier to keep levels in check.

Reducing Alcohol Intake Mindfully

Alcohol is often a central part of holiday gatherings, but it can trigger immune responses, increase stress, and disrupt sleep, all factors that may worsen HPV and HSV symptoms.

• Try festive mocktails: Herbal teas with cranberry, orange, or cinnamon make delicious alcohol-free drinks that keep the holiday spirit without the side effects. There are various non-alcoholic, sugar-free liquors and coolers available these days, check these out at your local health food store. Our favorite is a non-alcoholic gin with grapefruit, fresh ginger juice and a rosemary garnish on top. 
• Alternate with water: For those who are drinking, for every glass of alcohol, follow with a glass of water. Staying hydrated helps reduce dehydration, curbs your intake, and keeps you feeling good throughout the evening.
• Enjoy for flavor, not the buzz: If you choose to drink, aim for high-quality options like a glass of dry wine or a cocktail made with fresh, simple ingredients. It’s easier to limit yourself when you prioritize quality over quantity.

Stress Less, Celebrate More

The holidays can be busy and sometimes overwhelming. The added stress can spike cortisol levels, weaken immunity, and trigger dormant viruses like HPV and HSV. That’s why so many of us experience a flare up of genital warts and cold sores during the colder months. Here are some ways to de-stress and stay grounded:

• Plan ahead: Prepping in advance for gatherings, cooking, and even gift shopping can help reduce last-minute stress.
• Set boundaries for self-care: Saying “no” to certain events or obligations can create more time for yourself and allow you to recharge. Focus on the gatherings that mean the most to you. 
• Take breaks for movement and fresh air: Exercise doesn’t have to be intense; a quick walk outside or some light stretching can lower stress and boost your mood.

Immune-Boosting Nutrition

Supporting your immune health is key during this season, especially with the added demands on your body. Here’s how to give your immune system a helping hand:

• Fill your plate with veggies: Load up on greens, carrots, peppers, and other colorful veggies to supply your body with antioxidants, which combat inflammation.
• Incorporate natural anti-inflammatories: Foods like ginger, turmeric, and garlic are great for flavor and add immune-boosting benefits to your meals.
• Stay on track with supplements: Consistent immune support through supplements can help manage and prevent flare-ups. Vitamin C, vitamin D, and certain antioxidants are particularly helpful for managing HPV and HSV symptoms. 

Prioritize Rest and Recovery

Sleep and rest often get sidelined during the holidays, but they’re crucial for both mental and physical health.

• Set a relaxing evening routine: Try to wind down with a warm tea, light reading, or meditation, helping your body prepare for restful sleep.
• Limit screen time before bed: Avoiding screens an hour before bed can improve sleep quality, helping your body recover and rejuvenate.
• Create mini “recharge” moments: A short, 5-minute break to close your eyes, breathe deeply, and center yourself can go a long way toward maintaining calm throughout the season.

Enjoy the Holidays While Feeling Your Best

The holiday season doesn’t have to mean sacrificing your health. By balancing indulgence with mindful habits, you can navigate the festivities while staying empowered and resilient. So go ahead, enjoy the treats, the parties, and the time with loved ones. With these tips, you can start the New Year feeling nourished, balanced, and ready for a healthy year ahead.