Two-thirds of people say they overindulge during the holidays and a third drink more alcohol, according to an Ohio State University study last year.
But it is possible to enjoy the holidays while maintaining a healthy lifestyle, says Dr. Nicole Saphier.
In an interview with Fox News Digital, the Fox News medical contributor shared his top four tips for navigating the season in a healthy way.
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1. Cook at home
It’s best to cook at home whenever possible, says Saphier.
Studies have shown that people who cook at home tend to have a lower body mass index (BMI) and better health.
It’s better to cook at home whenever possible, Dr. Nicole Saphier told Fox News Digital. (Stock)
“When you go out, you can’t control that fat and sugar and salt and everything that’s added to your food,” she told Fox News Digital.
So if you get your food from the store and cook it at home, it will be healthier than anything you take out. [at restaurants].”
2. Smart snacks
Previous research has shown that about a quarter of the calories consumed by US adults come from snacks.
When snacking on the holidays, Saphier recommends choosing foods that pack more nutrition.
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“Maybe grab a handful of pistachios or blueberries or one of these other foods that are good for your brain and your whole body instead of grabbing potato chips,” she advises.
3. Avoid soda
When it comes to drinks, water is always the best choice, according to Saphier.
“You need to drink a lot of water and stay away from sugary drinks,” she said.
When it comes to drinks, water is always the best choice, according to Saphier. (Stock)
For those who have trouble drinking plain water, the doctor recommends sugar-free iced tea or herbal tea, without adding sugar packets.
In general, he said, the lower the sugar, the better.
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“Also, avoid any kind of soda,” Saphier says.
“I don’t care what kind it is, it’s not good for you. And even if there’s ‘diet’ in front of it, it’s a no-no, especially during the holidays.”
4. Reduce or avoid alcohol
Studies have shown that Americans drink twice as much alcohol during the holidays.
“I know there are a lot of parties going on, and I say everything in moderation,” Saphier said.
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“If you’re a drinker, you can have a cocktail – but watch what you drink.”
There is no positive benefit to drinking alcohol, but “there are many negatives,” Saphier said.
“It’s not just that it’s bad for the liver or that it increases the risk of cancer — it increases the risk of depression and causes poor sleep,” warns the doctor. (Stock)
“It’s not just that it’s bad for the liver or that it increases the risk of cancer – it increases the risk of depression and causes bad sleeping habits.”
A lack of quality sleep can have a negative impact on all aspects of life, warns a doctor.
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“If you don’t sleep well, everything is almost gone the next day – it’s kind of a downer,” she said.
“So if you can avoid alcohol, I recommend that you do so.”
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