Healthy Aging Through the Holidays

A Gentle Approach to Weight and Mood

The holidays are meant to be joyful, but they can also feel a little harder as we get older. Routines change, meals are richer, days are shorter, and social plans can be tiring. It is very common to notice changes in both weight and mood during this time of year.

Healthy aging during the holidays is not about strict rules or willpower. It is about paying attention to how your body feels and making small, supportive choices.

Why Your Body Feels Different This Time of Year

As we age, our bodies do not bounce back as quickly. Metabolism slows, movement often decreases in winter, and even a few weeks of different eating can make a difference.

On top of that, the holidays can bring mixed emotions. There may be joy, but also stress, grief, or a feeling of being pulled in too many directions. None of this means you are doing anything wrong.

Enjoying Food Without Overdoing It

Holiday food is part of connection and tradition. You do not need to avoid it.

A few simple things help:

• Eat regular meals so you are not overly hungry later

• Slow down and check in with yourself as you eat

• Choose the foods you really enjoy and skip the ones you do not

• If one meal is heavier, just eat lighter at the next one

There is no need to “make up for” holiday meals. Your body does better with consistency than with extremes.

Keeping Weight and Energy Steady

For many older adults, the goal during the holidays is simply to stay steady.

Try to:

• Include some protein at meals to help you feel satisfied

• Add fruits or vegetables most days

• Drink enough water

• Keep moving a little each day, even a short walk or gentle stretching

Small habits done regularly matter more than big efforts done once in a while.

Looking After Your Mood

Feeling more tired, low, or irritable in winter is very common.

Getting outside during daylight, keeping a simple daily routine, and saying no to plans that feel draining can all help.

Staying connected does not have to mean big gatherings. A phone call or short visit can be just as meaningful.

If low mood or anxiety sticks around after the holidays, it is worth talking to your doctor. Emotional health is part of healthy aging too.

A Final Thought

The holidays are a short season. Your health is a long journey.

Be kind to yourself. Listen to your body. Do what helps you feel steady and well. That is what healthy aging looks like.