Stay Safe and Healthy: Essential Holiday Health Tips

Key takeaways

• Handwashing is one of your best defenses against germs. Wash with soap and water before eating, after coughing or sneezing, and while preparing food to prevent the spread of germs that cause colds, flu and COVID-19.
• Talk to your doctor about which vaccines they recommend and when to get them.
• Your immune system needs consistent support. Make sleep, hydration, movement and stress management a priority to help your body fight illness.

Summary paragraph

The holidays bring people together, but they also bring cold and flu viruses, food safety risks and stress. A few simple habits can help you and your loved ones stay healthy all season, whether you’re hosting a big dinner or heading to a friend’s gathering.

Winter brings holiday celebrations and gatherings with friends and loved ones. It’s also when cold and flu season hits hardest. A bit of planning and prevention can help keep you and your family feeling well. Our tried-and-true tips for staying healthy during the holidays cover everything from cold and flu prevention to keeping food safe.

Fight off germs: Cold and flu prevention

Spending more time indoors and around others increases your chance of catching a cold, the flu or COVID-19. Nobody wants to spend the holidays sick. Consider these holiday health tips that work year-round:

• Wash your hands: Soap and water go a long way toward staying healthy. Germs live on surfaces and are easily transferred to and from our hands. Remember to wash your hands for 20 seconds (the time it takes to sing the birthday song twice) after sneezing, coughing and blowing your nose.
• Avoid touching your face: Germs enter your body through your eyes, nose and mouth.
• Use a humidifier: Flu viruses thrive in drier conditions, and dry eyes, noses and mouths are more vulnerable to viruses.
• Cover your coughs and sneezes: It’s more than just good manners. Covering your coughs and sneezes with a tissue or the crook of your elbow can help prevent the spread of germs.
• Stay up to date on your flu and COVID-19 vaccines: Talk to your doctor about the best time to get your flu shot, generally in early fall, so you have strong protection heading into the holiday season. Your doctor can also advise on COVID-19 vaccine timing based on your individual health needs.

Keep your immune system strong

When you’re exposed to germs, a healthy immune system can help fight off sickness. Here are a few tips to care for your immune system so it can take care of you:

• Stay hydrated: Drink plenty of water (your urine should be pale yellow) and limit caffeinated beverages.
• Prioritize sleep: Try to get between seven and nine hours of sleep each night, depending on your personal needs. Go to bed and wake up around the same time each day, and limit screen time an hour before bed.
• Eat a variety of nutritious foods: Unless you have food allergies or dietary restrictions, eat plenty of vegetables, fruits, lean proteins, whole grains, low-fat dairy and healthy fats.
• Get your vitamin D: Sunshine is a great source of vitamin D and can also naturally boost your mood when the weather turns cold and gray. However, winter sunlight in Ohio isn’t strong enough for your body to make enough vitamin D. Foods like fatty fish, eggs and fortified milk can help, and your doctor can tell you if you need a supplement.
• Reduce stress: This time of year is often busy and can feel stressful. Find ways to relax and unwind during the holiday season. Don’t overextend yourself, and make time for self-care.
• Stay active: Regular movement helps reduce stress, support heart health, boost your energy and strengthen your immune system.

Pay attention to food safety at holiday events

Whether you’re hosting or attending, be aware of basic food safety rules to avoid getting sick at holiday parties:

• Be aware of food allergies: Know and share what’s in the food to protect guests with food allergies.
• Don’t cook while you’re sick: Even if you have a delicious signature dish, nobody wants a side of germs at their holiday dinner or gathering.
• Wash your hands: Wash up before, during and after preparing food, as well as before eating and after using the restroom, sneezing or coughing.
• Rinse fruits and vegetables: Fruit and veggie trays are a great option for healthy snacking — just be sure to wash your produce.
• Handle meats properly: Never thaw meat at room temperature. If you need to thaw frozen meat quickly, put the meat in a leak-proof bag, submerge it in cold water, change the water every 30 minutes and cook it right away. Keep raw meats separate from each other and all other foods and use a food thermometer to make sure meat is cooked to the proper temperature.
• Use pasteurized eggs: Raw eggs can carry salmonella and raw flour can carry E. coli, which is why you shouldn’t eat uncooked batter or dough. When a recipe (such as eggnog) requires raw egg, always use pasteurized eggs.
• Don’t leave food out too long: Keep hot food hot and cold food cold. Refrigerate perishable food within two hours. If you’re serving something like shrimp cocktail, use crushed ice to keep your food chilled.

FAQ/People also ask

What are the most important steps to protect your health during the holidays?

The most impactful steps are washing your hands often, staying up to date on flu and COVID-19 vaccines, getting enough sleep and being mindful of food safety at gatherings. Small, consistent habits add up to meaningful protection.

When should I get my flu shot?

OhioHealth experts generally recommend getting your flu shot in early fall so you have strong protection heading into the busiest gathering season. Talk to your doctor or pharmacist about the best timing for you.

How long can food safely sit out at a holiday party?

Perishable food should not sit out for more than two hours. Keep hot foods hot and cold foods cold. If food has been out longer than two hours, discard it to avoid foodborne illness.