By Rebekah Hall
U of A System Division of Agriculture
LITTLE ROCK — As temperatures drop and social calendars fill up during the holiday season, it’s important to protect your physical and mental health. To stay safe and healthy during the holidays, extension experts share tips for preventing illness and managing stress.
“In order to fully enjoy this festive season, it’s important for us to avoid getting ourselves and others sick,” said Bryce Daniels, extension assistant professor of health for the University of
Arkansas System Division of Agriculture. “Preventing illness starts with washing your hands frequently with soap and water for at least 20 seconds, especially before eating and after being in public spaces.”
At home and at work, disinfect high-touch surfaces like doorknobs, light switches and countertops regularly, Daniels said.
“Practice good respiratory etiquette,” Daniels said. “Cover coughs and sneezes and stay home if feeling unwell.”
Dressing for cold weather
Wearing appropriate clothing to stay warm can also help prevent illness, Daniels said.
“Layer clothing to trap heat and allow flexibility for changing temperatures,” he said. “Wear moisture-wicking base layers to keep skin dry, followed by insulating layers and a windproof outer layer.”
Body heat can escape through exposed extremities, so protect yourself with gloves, hats and scarves to prevent heat loss.
“Note that fingers and toes are getting too cold when they feel numb, tingly or painful, or when they turn white, blue or red,” Daniels said. “Be sure to choose insulated, waterproof footwear for outdoor activities.”
Prioritize balance while enjoying holiday foods
As holiday gatherings often involve rich food and treats, it can be easy to get off track from healthy eating habits during this time of year. Daniels shares the following tips for eating mindfully during the holidays:
- Stay hydrated. “Sometimes thirst is mistaken for hunger,” Daniels said. “Even in cold weather, we still need plenty of fluids because our bodies lose water through breathing, sweating and urination, even if we feel less thirsty.”
- Prioritize balance. “Fill half your plate with vegetables and lean proteins before indulging in treats,” Daniels said.
- Practice portion control by sampling favorite dishes without overloading your plate.
- “Avoid skipping meals to ‘save up’ for a big feast, as this often leads to overeating,” Daniels said.
Quad Whitson, extension program associate for culinary nutrition and food safety for the Division of Agriculture, said it is still important to allow yourself to enjoy your favorite holiday foods.
“Do your best to shift your mindset from labeling foods as ‘good’ or ‘bad’ and focus instead on having a healthy relationship with food,” Whitson said. “Restricting yourself during this time can leave you feeling deprived, which can also set you up to eat more than you need later in the day.”
Whitson said slowing down and “utilizing all your senses” can help you tune in to make meals more enjoyable.
“Chew your foods slowly and lower your utensils after every bite,” Whitson said. “It takes about 20-30 minutes for your stomach to signal to your brain that it’s full. Providing yourself more time to digest a meal will help you notice your body’s fullness cues.”
Be a considerate host
Ask guests about their dietary needs before planning menus for your next potluck or dinner party.
“Label dishes clearly to indicate common allergens like nuts, dairy or gluten,” Daniels said. “Offer inclusive options. Simple dishes like roasted vegetables, fruit trays or gluten-free sides help everyone feel welcome.”
Whitson said it’s also critical to avoid cross-contact when prepping and serving food.
“Prevent cross-contact by using separate utensils and serving dishes for all foods,” Whitson said. “This includes food preparation tools such as cutting boards and knives. You can also place allergen-safe dishes in a separate area to avoid foods accidentally spilling or falling into others.”
Manage stress and overscheduling
With invites to workplace holiday parties, potlucks among friends or gatherings at church or school, it can be easy to overschedule yourself. Daniels said it is important to set priorities and “decide which events matter most and politely decline others.”
“Schedule downtime for yourself,” Daniels said. “Block off time for rest and self-care. This can look like sitting down with a book you’re excited to read or taking a walk.”
Daniels shared the following tips for practicing meaningful reflection throughout the holidays:
- Set aside quiet time for reflection.
- Journal about gratitude daily.
- Create a list of your top three priorities for the season.
- Practice mindful moments during gatherings and limit digital distractions during family time.
- Reflect on the year: consider joys, challenges and hopes for the future.
“Remember the season’s purpose,” Daniels said. “Focus on meaningful connections rather than a packed calendar.”
Visit the Food Safety page on the Cooperative Extension Service website to learn more about food safety resources and explore extension life skills and wellness resources.
To learn about extension programs in Arkansas, contact your local Cooperative Extension Service agent or visit www.uaex.uada.edu. Follow us on X and Instagram at @AR_Extension. To learn more about Division of Agriculture research, visit the Arkansas Agricultural Experiment Station website: https://aaes.uada.edu. Follow on X at @ArkAgResearch. To learn more about the Division of Agriculture, visit https://uaex.uada.edu/ Follow us on X at @AgInArk.
About the Division of Agriculture
The University of Arkansas System Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted research to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.
The Division of Agriculture is one of 20 entities within the University of Arkansas System. It has offices in all 75 counties in Arkansas and faculty on three campuses.
Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.
