Every year as the holidays inch closer, something magical happens: kitchens start to smell like cinnamon and brown sugar, co-workers mysteriously transform into bakers, and suddenly there are cookies, pies, pastries, and chocolates everywhere you turn. Thanksgiving opens the door to a full season of celebration—and with it comes an avalanche of delicious food, joyful gatherings, and a surprising amount of internal pressure about eating “too much” or staying “in control.”

But here’s the truth: you can enjoy your holiday favorites, honor your body, stay healthy, and never once feel guilty about having a cookie (or three). The key isn’t restriction. It’s awareness, intention, and balance.

The holidays are meant to be enjoyed—not endured. So instead of focusing on what to avoid, let’s focus on how to feel your best, stay supported, and approach the season with nourishment, peace, and confidence.

1. Keep Moving—But Not as Punishment

Movement is one of the most grounding, empowering things you can give your body during the holiday months. Not to “burn off” dessert. Not to “make up for” a big meal. But because exercise supports:

• Mood and mental health

• Energy levels

• Immune function

• Hormone balance

• Digestive health

• Stress relief

Even gentle movement increases circulation, boosts immunity (helpful during cold and flu season), and keeps you feeling strong during a month where routines can get a little unpredictable.

Try shifting the intention from "calorie burning" to "self-support." Some ideas:

• Take a brisk walk after a holiday meal

• Do a quick 10–15 minute stretch or yoga flow

• Go ice skating, sledding, or dancing with friends
  

• At holiday gatherings, play games like tag or hide and seek with little cousins, nephews, and nieces

The holidays can be hectic—movement can be your anchor.

2. Practice “Crowding In,” Not Cutting Out

A healthy holiday doesn’t require shrinking your plate or avoiding your favorite foods. Instead, try adding nutrient-dense foods to support your energy, digestion, and hormones alongside the fun stuff.

This might look like:

• Starting your day with protein and fiber

• Adding roasted vegetables to your holiday plate

• Keeping fresh fruit or nuts available at home

• Staying hydrated (many holiday cravings are actually thirst!)

When you “crowd in” nourishment, your body naturally feels balanced, which makes it easier to enjoy treats without feeling uncomfortable or overstuffed.

This approach is gentle, realistic, and sustainable—and it keeps the joy in eating.

3. Be Mindful of Sugar—But Don’t Fear It

Sugar and the holidays go hand-in-hand, and that’s perfectly okay. You can enjoy sweets while still supporting your vaginal wellness, your immune system, and your overall health.

A few things to keep in mind:

• Sugar can contribute to yeast overgrowth if consumed in excess

• Many store-bought desserts contain additives or oils that may upset digestion

• Balanced meals help stabilize blood sugar before dessert

• Hydration helps your body process sugar more efficiently

The important part? Enjoy sweets without shame—but stay aware of how your body feels.

And if the holidays ever leave things feeling “off,” products like Bona Dea Naturals Feminine Oil Blend can help soothe discomfort and rebalance the vaginal microbiome naturally.

4. Eat Before Events (Yes, Really!)

There’s a popular misconception that “saving your appetite” for a big holiday meal helps reduce overeating. But in reality, it often leads to:

• Blood sugar crashes

• Intense hunger

• Faster eating

• Digestive discomfort

• Overconsumption of rich or sugary foods

Instead, eating a protein-rich meal before a party or dinner can help stabilize your appetite and energy levels, making it easier to enjoy the food without feeling ravenous or overwhelmed.

Here are some great “pre-event” choices:

• Greek yogurt with berries

• A protein shake

• Eggs with avocado

• Cottage cheese with fruit

• A salad with chicken or chickpeas

Arriving nourished—not starving—helps you stay present, relaxed, and mindful.

5. Understand Your Triggers (Without Judgment)

Holiday gatherings can bring up emotional eating triggers such as:

• Stress

• Family dynamics

• Travel

• A disrupted schedule

• Seasonal affective changes

• Traditions centered around food

• Pressure to “be good”

Mindfulness matters here. Instead of judging yourself, try simply noticing:

• Am I physically hungry right now?

• Am I eating because I’m stressed or tired?

• Would I enjoy this food more if I slowed down?

• Is my body asking for something nourishing right now?

• Do I need support, rest, or hydration?

Gentle awareness creates freedom—not restriction.

6. Hydrate, Hydrate, Hydrate

Cold weather naturally decreases thirst cues, and holiday foods tend to be more salty, sugary, or rich than everyday meals. That combination can leave you dehydrated without even noticing.

Hydration helps:

• Support digestion

• Reduce bloating

• Improve skin health

• Stabilize appetite

• Balance vaginal microbiome health

• Prevent sugar cravings

Your best bet: Sip water steadily throughout the day, not just during meals.

Adding warm herbal teas is also a cozy way to stay hydrated all season long.

7. Release the All-or-Nothing Mindset

One of the most common holiday pitfalls is black-and-white thinking:

“I messed up, so the whole day is ruined.”
“I’ll just start over in January.”
“I already had dessert… might as well go all in.”

None of this is necessary.

One cookie is just a cookie.
One big meal is just one meal.
One high-sugar day does not undo a year of wellness habits.

Healthy holidays exist in the middle ground—a place where joy and nourishment coexist beautifully.

8. If You Gain a Few Pounds, It’s Okay

Holiday weight fluctuations are normal. In fact, much of the short-term “weight gain” people notice is:

• Water retention

• Sodium bloat

• Changes in routine

• Hormonal shifts

• Temporary digestive changes

Your body will settle naturally once routines return to normal.

The goal is not perfection. It’s support, awareness, and self-compassion.

You Deserve to Enjoy the Holidays—Fully and Freely

Healthy holidays aren’t about restriction. They’re about balance, connection, and caring for your body in a way that feels supportive—not stressful.

This season, give yourself permission to:

• Enjoy the treats

• Celebrate with the people you love

• Prioritize nourishment

• Move because it feels good

• Rest when you need to

• Let go of guilt

And remember—your health journey doesn’t begin in January. It’s happening right now, in the way you show up for yourself with kindness and awareness.

You deserve a meaningful, joyful, delicious holiday season. No guilt necessary.