Finding healthy balances this holiday season

BOWLING GREEN, Ky. (WNKY) – The holidays are often filled with celebrations, rich meals and late nights, but health experts say small, intentional choices can help people enjoy the season without sacrificing their well-being.

According to Sarah Widener, a nutritionist with Med Center Health, being realistic about eating habits during the holidays is key. Rather than taking an all-or-nothing approach, they encourage people to plan ahead and allow for indulgences in moderation.

“Food is a big part of how we celebrate,” Widener said. “It doesn’t mean you can’t enjoy it — it just means going in with a plan.”

Experts say the holiday eating season often begins as early as October and can last through the New Year. Over that time, many people gain around five pounds, due to a combination of increased calories, less physical activity and disrupted routines.

Those changes can be especially concerning for people with existing health conditions, such as high blood pressure, heart disease or diabetes. Widener said maintaining balance can help prevent complications while still allowing people to enjoy holiday traditions.

Physical activity and sleep also play a major role in overall health during the holidays. Shorter days, busier schedules and added stress can lead to less movement and less rest, which may increase cravings for sugary foods and drinks.

“When we don’t get enough sleep, it affects how the rest of our day goes,” Widener said. “Stress levels rise, and we tend to reach for quick sources of energy.”

Health professionals recommend focusing on manageable habits, such as short walks throughout the day, prioritizing sleep and adding more fiber-rich foods like vegetables and whole grains to meals. Planning alcohol intake and avoiding continuous snacking can also help reduce overconsumption.

Widener said the goal isn’t perfection, but awareness.

“One meal or one dessert doesn’t undo your progress,” they said. “It’s about looking at the whole picture and taking care of yourself through the season.”

As holiday gatherings continue, experts say intentional eating, intentional sleep and realistic expectations can help people protect both their physical and mental health — without taking away from the joy of the holidays.