6 Popular Myths About Holiday Habits Debunked

Parties, outings, dinners, brunches, and lunches—while the holiday season is a time for fun and celebration, it often comes with the challenge of maintaining a healthy lifestyle amid indulgences and packed schedules.

“The holidays are such an amazing and special time of year. But we also know this season can be a very chaotic and stressful time. We have a tendency to make poorer food choices and make less time for physical activity during these times,” said Dr. Daniel Hermann, a cardiologist at Memorial Hermann in Houston.

A 2023 survey by the American Heart Association revealed that the holidays are more stressful than tax season, with over three-quarters of participants admitting to neglecting their health needs during this period.

“[It] is very challenging to stay heart-healthy during the holidays given the distractions from an abundance of high-caloric, high-sodium, and high-fat foods along with increased alcohol consumption at social gatherings,” explained Dr. Laxmi Mehta, a cardiologist at The Ohio State University Wexner Medical Center. “Also, relaxed schedules and travel result in a disruption of exercise routines.”

Amid the frenzy of social gatherings and gift-giving, prioritizing health often takes a back seat. Experts, however, have dispelled common myths to help you stay on track.

Myth: Stress Is Unavoidable During the Holidays

Even though the season feels hectic, carving out time to relax is essential.

Prioritize sleep by aiming for 7 to 9 hours per night. Engage in stress-reducing activities such as daily walks, reading, or yoga. “Practicing relaxation techniques like deep breathing, yoga, or meditation is helpful too,” noted Mehta. Setting boundaries and making realistic plans can also prevent overwhelm.

Myth: Skipping Meals Saves Calories

While skipping meals may seem like a way to balance indulgences, it can backfire. Research indicates that meal skipping can lead to overeating and increase mortality risk. Hermann emphasized the importance of following a sustainable heart-healthy diet rather than resorting to fad diets.

Myth: Watching Sodium Intake Isn’t Crucial

High sodium intake is linked to hypertension, heart failure, and other conditions. Hermann warned that excessive sodium leads to fluid retention, raises blood pressure and stressing vital organs. Limiting processed foods and reading labels for sodium content are effective strategies to cut back.

Myth: Exercise Can Be Paused During the Holidays

Nearly 45% of people skip exercise during the holidays, yet physical activity is essential for stress relief and balancing holiday indulgences. Mehta suggested incorporating creative solutions, like walking to gatherings or hosting active outings, to maintain fitness.

Myth: Extra Alcohol Is Harmless

While alcohol sales peak in December, excessive consumption poses significant health risks, including heart disease, obesity, and hypertension. The World Health Organization has stated that no amount of alcohol is entirely safe. Moderation is key—limit yourself to one drink at events and switch to non-alcoholic alternatives.

Myth: Sleep Can Be Caught Up After the Holidays

Sleep is a cornerstone of good health, allowing the body to repair and rejuvenate. Prolonged sleep deprivation increases the risk of heart disease, diabetes, and poor decision-making. Establishing consistent sleep routines, avoiding large meals and alcohol before bed, and creating a restful environment can help ensure restorative sleep.