7 Healthy Holiday Strategies

CDC’s National Center for Chronic Disease Prevention and Health Promotion

winter snowflakes

7 Healthy Holiday Strategies

Take some time out of the hustle and bustle of the holiday season to consider these 7 healthy habits
that help prevent chronic diseases like type 2 diabetes, cancer, and heart disease.

Get Enough Sleep

Get at least 7 hours of sleep per night.

man sleeping
Drowsy Driving: Avoid Falling Asleep at the Wheel
icons of clock and alarm bell

Practice good sleep habits.

icon of alcohol

Avoid alcohol and medicines that make you sleepy.

icon of stethoscope

Talk to your doctor if you have symptoms of a sleep disorder like snoring.

TIP |  For longer trips, consider sharing or breaking up
your drive.


Move More, Sit Less

When getting together, round up some
family and friends for a walk or hike.

walking in the snow

DID YOU KNOW?  Physical activity helps reduce arthritis pain! Aim for moderate aerobic physical activity at least 150 minutes a week (e.g. at least 20 minutes a day or 30 minutes on 5 days) and muscle strengthening activity at least 2 days a week.

Eat Healthy

Reach for healthy options like fruits and
vegetables instead of salty or sugary treats.

fruits and vegetables

TIPPregnant or trying to get pregnant? Get 400 micrograms of folic acid each day before and during early pregnancy to help ensure your future child’s health.


Rethink Your Drink!

Substitute water for sugary or alcoholic
drinks to reduce calories and stay safe.

woman pours water from pitcher into glass

Don’t Use Tobacco

You can quit today!
Call 1-800-QUIT-NOW for free support.

cell phone with 1-800-QUIT-NOW and no smoking icon

AVOID SECONDHAND SMOKE.  This holiday season, make your home and vehicles smokefree to protect your family from secondhand smoke.


Prevent the Flu

woman receiving injection
icons of medical needle
Get Your Flu Shot

An annual flu vaccine is the best way to help protect against flu.

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Wash Your Hands
Wash your hands with soap and clean running water for 20 seconds.

Learn Your Family Health History

Take some time during get-togethers to
talk about your family health history,and
share the information with your doctor.

multi-generational family

For more about how to prevent chronic disease and maintain a healthy lifestyle, follow @CDCChronic on Twitter or visit cdc.gov/chronicdisease.
Page last reviewed: November 26, 2019