The holiday season in St. Petersburg looks a little different than it does in most of the country. Instead of snow flurries, we have sunshine and sea breezes. Instead of huddling indoors, we have boat parades, outdoor holiday markets, and beautiful waterfront parks to enjoy. While we may trade snow boots for sandals, one thing remains universal: the holiday season, from Thanksgiving through New Year's, presents a unique set of challenges to our health and wellness routines.
As an internal medicine physician, I see how this festive period—filled with rich food, packed schedules, and visiting family—can derail even the most well-intentioned health goals. The key to truly enjoying this special time of year is not to restrict yourself, but to navigate it mindfully with a proactive plan.
Here are some practical tips to help you stay healthy and energized, allowing you to embrace all the joy our Sunshine City has to offer this holiday season.
1. Savor the Feast, Mindfully
Holiday food is a central part of the celebration, and you should absolutely enjoy it. The goal is mindful indulgence, not deprivation.
- Don't Arrive Starving: Heading to a holiday party on an empty stomach is a recipe for overeating. Have a small, protein-rich snack—like a handful of almonds or a Greek yogurt—before you go. This will take the edge off your hunger and allow you to make more thoughtful choices.
- Survey the Scene First: Before you grab a plate, take a walk around the buffet. See what’s being offered and decide what you really want to try. This prevents you from piling your plate with everything in sight.
- Master the One-Plate Rule: Fill your plate once with your favorite items. Make an effort to fill at least half of it with healthier options like a green salad, roasted vegetables, or fresh shrimp cocktail before moving to the richer dishes. Once the plate is finished, step away from the food table and focus on socializing.
- Stay Hydrated (with Water): Between the Florida heat and festive cocktails, it's easy to get dehydrated. Drink a full glass of water between each alcoholic beverage. This not only helps you stay hydrated but also naturally moderates your alcohol intake and can help you feel fuller.
2. Leverage Our St. Pete Weather for Exercise
This is our greatest advantage over our northern neighbors. While they are stuck on treadmills, we have a beautiful outdoor gym at our disposal. Staying active is one of the best ways to manage stress, boost your mood, and offset some of those extra holiday calories.
- Make It a Social Activity: When family and friends visit, suggest a walk on the St. Pete Pier or a bike ride on the Pinellas Trail instead of sitting on the couch. Exploring Boyd Hill Nature Preserve or walking along the waterfront at North Shore Park are great ways to connect with loved ones while getting your body moving.
- Schedule It Like an Appointment: The holiday calendar fills up fast. Look at your week ahead and block out 30-minute slots for a walk or other activity. Treating exercise like a non-negotiable appointment makes you far more likely to stick with it.
- Break It Up: Can't find a full 30 minutes? Three 10-minute brisk walks throughout the day are just as effective.
3. Manage Holiday Stress, Florida-Style
Even in paradise, the holidays can bring stress from finances, travel, and family dynamics. Chronic stress raises cortisol levels, which can impact your sleep, appetite, and immune system.
- Take a "Nature Break": We are surrounded by natural stress relievers. Feeling overwhelmed? Take 15 minutes to walk on the beach and listen to the waves, sit in the quiet of Sunken Gardens, or simply find a bench with a view of the water. This can do wonders to reset your nervous system.
- Protect Your Sleep: With parties and late nights, sleep is often the first thing to be sacrificed. But a lack of quality sleep is a major stressor on the body. Aim for 7-8 hours per night. A consistent sleep schedule is your best defense against holiday fatigue.
- It's Okay to Say "No": You do not have to accept every invitation or commit to every event. It's perfectly healthy to politely decline some obligations to protect your time and energy.
4. Navigate Gatherings Safely
The holiday season coincides with peak cold and flu season. With travel and indoor gatherings, germs spread easily.
- Get Your Flu Shot: This is the single most important step you can take to protect yourself and your loved ones. The flu is not just a bad cold; it can be a serious illness, especially for older adults and those with chronic health conditions. It's not too late to get vaccinated.
- Practice Good Hand Hygiene: It’s a simple but powerful tool. Wash your hands frequently with soap and water, especially before eating and after being in crowded public places.
- Don't Be a "Hero": If you are feeling sick, please stay home. Pushing yourself to attend a party when you're under the weather not only prolongs your own recovery but also risks spreading your illness to others.
A Season of Balance
The goal for a healthy holiday season is not perfection, but balance. Enjoy the festive treats, cherish the time with loved ones, and use the unique advantages of our St. Pete lifestyle to keep your body and mind feeling their best.
If you have a chronic condition like diabetes or heart disease, or if you just want to create a personalized wellness plan to navigate the season, don't hesitate to schedule a visit. We're here to help you enjoy a happy and, most importantly, healthy holiday.
