Staying Healthy During the Holiday Season: Essential Tips for Medical Students
By: Student Doctor Dawson Myers
The holiday season can be an especially challenging time for medical students. Between the increased social commitments, final block exams, and the temptation of holiday treats, it’s easy to let health priorities slide. However, maintaining good physical and mental health can ensure you remain energized, focused, and able to make the most of the holiday season. Here are some practical strategies to keep you healthy and balanced.
1. Prioritize Sleep and Self-Care
During the holidays, it’s easy to sacrifice sleep for late-night study sessions or social events. However, consistently missing sleep can weaken your immune system and make you more susceptible to seasonal illnesses. Aim for 7-8 hours per night whenever possible, and consider setting limits on social activities to avoid overextending yourself. For example, it may be best to use a timer on social media per day. Other self-care tips include mindfulness exercises, deep breathing, or even a short walk outside to reset and recharge.
2. Be Mindful of Nutrition Choices
Holiday gatherings are filled with high-calorie treats and festive foods, which can derail even the best of dietary habits. Instead of depriving yourself, focus on balance and portion control. For instance, if you know you’ll be attending a holiday meal, try to have a lighter, nutrient-dense breakfast and lunch. Start with a small plate and fill it with a mix of proteins, vegetables, and whole grains at events. This can help you feel satiated while still allowing you to enjoy your favorite holiday treats in moderation.
3. Incorporate Short, Effective Exercise Routines
While you may not have time for extended workouts, staying active is essential for managing stress and keeping your energy levels up. Consider adding short, high-intensity interval training (HIIT) sessions or a quick run to your routine. Even 15-20 minutes of daily exercise can greatly impact your mood and overall well-being. Additionally, consider getting outside for some fresh air and sunlight when possible, which can be especially beneficial if you’re in a colder climate with less daylight.
4. Set Realistic Goals and Boundaries
Medical school responsibilities don’t pause for the holidays, so it’s important to set realistic expectations. Prioritize essential tasks and avoid overcommitting to additional obligations. Learning to say “no” is a valuable skill for protecting your time and health. Set achievable goals for study sessions, allocate time for personal health, and remember that a sustainable approach will help you enjoy the season without burnout.
With these strategies, you can balance holiday fun with the demands of medical school, setting a strong foundation for a healthy and prosperous 2025!