The holiday season is a wonderful time of year, filled with festive celebrations, family gatherings, and delicious food. However, it can also bring its share of challenges. Between colder temperatures, flu season, and the stress of busy schedules, staying healthy during the holidays requires a little extra attention and care.

At Epic Medical, we understand that staying healthy during winter takes more than just eating right—it’s about balancing your physical and mental well-being too. As Fox Chapel’s trusted family physician clinic and concierge medicine practice, our team, led by Dr. Eric Skvarla, is here to provide expert guidance on boosting your immune system, staying active, and managing holiday stress. Schedule a visit with us today to start building a healthier you.

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Let's explore practical ways to stay healthy when the winter chill sets in.

1. Eat a Gut-Healthy Diet to Boost Immunity

A healthy diet is the foundation of a strong immune system. With nearly 70% of your immune system residing in your gut, it’s important to have healthy eating habits, especially during the winter months when cold and flu season is at its peak.

Eating a nutrient-rich diet can make all the difference in keeping your body strong and resilient. Focus on incorporating whole foods like:

Fruits and vegetables: These are packed with vitamins, antioxidants, and fiber that support your immune health. Try to fill half of your plate with colorful vegetables like bell peppers, spinach, and broccoli.
Vitamin C-rich foods: Oranges, kiwi, strawberries, and bell peppers are great sources of vitamin C, which helps combat illness.
Vitamin D: With limited sunlight in the winter, it’s important to get enough vitamin D. Include fatty fish (like salmon or mackerel), fortified dairy, and egg yolks in your diet.
Healthy fats: Nuts, seeds, and avocados provide essential fats that support your body’s inflammatory response and help you feel fuller for longer.
A healthy gut microbiome—supported by foods like fiber-rich whole grains, fermented foods (such as yogurt, sauerkraut, and kimchi), and prebiotics—helps maintain a balanced immune system.

Also, remember to stay hydrated. It’s easy to forget about drinking water when it’s cold outside, but hydration is just as important in winter. Dehydration can leave you feeling sluggish and impact your overall health, so aim for at least eight 8-ounce glasses of water per day.

2. Stay Active, Even When It’s Cold Outside

With the colder weather setting in, it can be tempting to hibernate and skip your workouts. However, staying active is one of the best ways to keep your immune system strong, maintain a healthy weight, and reduce stress.

Even in winter, it’s important to find ways to move your body. Here are some ideas for staying active, no matter the weather:

Outdoor walks or hikes: If you enjoy nature, bundle up and take a brisk walk or hike. Fresh air and sunshine can do wonders for your physical and mental health.
Indoor workouts: Try indoor exercises like yoga, pilates, or strength training. There are plenty of online resources and apps that can guide you through home workouts.
Holiday shopping: Even if you're busy with holiday tasks like shopping, you can get your steps in by walking around the mall or taking the stairs instead of the elevator. Every little bit of movement adds up.
Family-friendly activities: Plan fun, active outings with your family, like ice skating, sledding, or building a snowman, which can help you stay active and bond with loved ones.

Regular physical activity not only keeps your body in shape but also boosts your mood, helping to reduce anxiety and depression during the holiday season.

3. Prioritize Sleep for Optimal Health

During the holidays, it’s easy to let late nights and early mornings take a toll on your sleep schedule. However, good sleep is essential for maintaining a strong immune system, managing stress, and staying energized throughout the day.

Studies show that insufficient sleep can make you more susceptible to illnesses and negatively affect your ability to concentrate, regulate your emotions, and even recover from physical exertion. Adults should aim for 7 to 9 hours of quality sleep each night. Here are some tips for improving your sleep during the busy holiday season:

Create a relaxing bedtime routine: An hour before bed, dim the lights and engage in calming activities like reading, taking a warm bath, or practicing meditation. Avoid screens (TVs, phones, computers) as the blue light can interfere with your body’s natural sleep rhythm.
Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock, making it easier to fall asleep and wake up.
Create a comfortable sleep environment: Make sure your bedroom is cool, quiet, and free of distractions. Consider using blackout curtains and investing in a good mattress and pillows.

Sleep is your body’s way of healing, restoring energy, and keeping your immune system in top shape, so make it a priority this holiday season.

4. Manage Holiday Stress with Mindfulness

The holidays can bring a lot of joy, but they can also be stressful. Between shopping for gift-giving, social events, cooking, and traveling, it’s easy to feel overwhelmed. Chronic stress can weaken your immune system, disrupt your sleep, and impact your overall health. This is why managing holiday stress is essential to staying healthy during the season.

One effective way to manage stress is through mindfulness. Mindfulness practices like meditation, deep breathing, and focusing on the present moment can help reduce anxiety and calm your mind. Here are a few strategies to try:

Deep breathing exercises: Inhale for a count of 4, hold for 4, and exhale for 4. Repeat for a few minutes to calm your nervous system.
Mindful meditation: Set aside a few minutes each day for guided meditation. This can help clear your mind and provide much-needed relaxation.
Journaling: Other healthy habits like writing down your thoughts and feelings can help you process emotions and reduce stress.

Be sure to also set aside time for self-care. Whether it’s taking a walk, enjoying a hot bath, or spending time with family, make time to unwind and recharge.

5. Protect Your Skin from Dry Winter Air

Winter weather can be harsh on your skin, leaving it dry, cracked, and irritated. Cold air and indoor heating can strip away moisture, so it’s important to take extra steps to protect your skin during the colder months.

Here are a few tips for maintaining healthy skin this winter:

Moisturize regularly: Use a thick, fragrance-free moisturizer to lock in moisture, especially after washing your hands or showering.
Use sunscreen: UV rays can still harm your skin in the winter, so apply a broad-spectrum sunscreen with SPF 30 or higher to your face and other exposed areas.
Avoid hot showers: While it’s tempting to take a hot shower in the winter, hot water can strip your skin of its natural oils. Opt for lukewarm water instead.
Hydrate from the inside out: Drink plenty of water to keep your skin hydrated and healthy.

6. Schedule a Check-Up and Preventive Care

The holiday season is a busy time, but don’t forget to schedule your annual check-ups or preventive screenings. Regular check-ups allow you to address any health concerns, get vaccinations (like the flu shot), and discuss ways to have healthy holidays.

Additionally, preventive screenings can catch potential health issues early on, making them easier to treat.

How Epic Medical Can Help

Epic Medical is committed to helping you maintain your health and well-being, especially during the busy holiday season. Located in Pittsburgh, our dedicated team offers a variety of services to keep you feeling your best, no matter the time of year. Here's a look at some of the services we provide:

Annual Check-Ups and Preventive Screenings: Comprehensive exams and screenings to monitor your overall health.
Vaccinations: Protect yourself from seasonal illnesses with vaccines, such as the flu shot, available at our clinic.
Concierge Medicine: Direct access to your healthcare provider for convenience and support.
Chronic Disease Management: Expert care to manage long-term conditions effectively.
Sports Medicine: Guidance on staying active and injury-free throughout the winter.

A Healthier Holiday Season Starts with Epic Medical

Winter doesn’t have to mean feeling run-down or stressed out. By adopting these strategies and working closely with your healthcare provider at Epic Medical, you can enjoy a season full of health and happiness.

Schedule an appointment today to start your journey toward optimal winter wellness with Dr. Skvarla and the Epic Medical team.