The Holidays Are Not a Wellness Retreat — And That's Okay
The holidays are magical.
They're also loud, late, cold, sugar-heavy, emotionally charged, and full of at least one family member who will test your nervous system.
You're not failing your health because you stayed up late playing cards.
You're not "undisciplined" because you had seconds of pie.
And you don't need an intense detox in January because you enjoyed your life in December.
What does matter is how you support your body inside the chaos.
Because your immune system doesn't need perfection — it needs consistency.
Below are five holiday habits that actually support immune balance, using moments you're already living:
- breathing through Uncle Bob's hot takes
- running stairs because it's below zero degrees outside
- choosing sleep over scrolling other people's "perfect" holidays at 2 a.m.
Each habit is backed by real science, explained simply, and designed to fit real life.
1. Take a Deep Breath (Yes — Even When Uncle Bob Starts Talking)
You know the moment.
Your jaw tightens. Your chest gets tight. Your thoughts speed up.
That's not just annoyance — that's your stress response turning on.
Why Breathing Matters for Immune Health
When stress spikes, your body releases cortisol and adrenaline.
Short-term? Helpful.
Chronic holiday stress? Not so much.
Research shows that prolonged psychological stress can suppress immune signaling, alter cytokine balance, and reduce the activity of immune cells responsible for frontline defense¹ ².
Slow, controlled breathing activates the parasympathetic nervous system — the "rest-and-regulate" branch that helps bring immune signaling back into balance³.
To Sum it Up: Slow breathing helps calm stress hormones that otherwise interfere with immune communication.
2. Move Your Body — Even If It Looks Like Running the Stairs at Your Parents' House
If it's freezing outside and your normal routine is gone, congratulations — you've entered Holiday Movement Mode.
This is not the season for perfect workouts.
It's the season for movement snacks.
Why Short Bursts of Movement Support Immunity
Moderate physical activity improves immune surveillance — meaning immune cells circulate more efficiently and do their jobs better⁴.
Studies show that even brief bouts of movement:
- support circulation of immune cells
- improve glucose handling after meals
- help regulate inflammation⁴ ⁵
To Sum it Up: Short, moderate movement helps immune cells circulate and function more efficiently.
3. Protect Your Sleep (Without Skipping the Fun)
Let's be clear:
This is not about going to bed at 9 p.m. during the holidays.
It is about choosing sleep on purpose, instead of losing it accidentally to scrolling.
Why Sleep Is Non-Negotiable for Immune Balance
Sleep deprivation alters immune signaling in measurable ways:
- reduced natural killer (NK) cell activity
- altered cytokine production
- increased inflammatory markers⁶ ⁷
Even one night of short sleep can change immune function the next day⁶.
To Sum it Up: Sleep supports immune cell coordination and helps prevent excessive inflammation.
4. Eat Like a Human — Not a Health Robot
You don't need to avoid sugar forever.
You also don't need to live on cookies for two weeks.
Your immune system runs on nutrient availability, not food guilt.
What Actually Helps Immune Function
Immune cells rely on:
- protein (for antibodies and signaling molecules)
- micronutrients (zinc, selenium, magnesium)
- polyphenols (plant compounds that support antioxidant balance)⁸
To Sum it Up: Balanced meals provide the building blocks immune cells need to function properly.
5. Support Your Gut — Because Your Immune System Lives There
About 70% of your immune system is associated with the gut.
That means:
- what you eat
- how stressed you are
- how well you sleep
…all influence immune signaling through the gut–immune axis⁹.
Why the Gut Matters More During the Holidays
Holiday patterns that disrupt gut balance:
- irregular meals
- low fiber
- high stress
- poor sleep
All of these affect microbial balance and immune communication⁹ ¹⁰.
To Sum it Up: A supported gut microbiome helps immune cells respond appropriately — not excessively.
5 Holiday Habits That Actually Support Immune Health (Quick List)
- Slow breathing to calm stress-driven immune disruption¹–³
- Short movement bursts to support immune circulation⁴ ⁵
- Intentional sleep instead of accidental scrolling⁶ ⁷
- Balanced meals without food guilt⁸
- Gut support through fiber, hydration, and consistency⁹ ¹⁰
Continue Your Winter Wellness Routine
Looking for more everyday, realistic habits to stay well all season long?
👉 Read our companion guide: 5 Natural Ways to Stay Healthy This Winter
References
- Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2007). Psychological stress and disease. JAMA, 298(14), 1685–1687. https://doi.org/10.1001/jama.298.14.1685
- Ivanovska, M., Tashev, R., & Murdjeva, M. (2025). Acute and chronic stress effects on the immune system: Stress-related disorders. In [Book title] (pp. 355–380). Springer.
- Irwin, M. R., & Cole, S. W. (2011). Reciprocal regulation of the neural and innate immune systems. Nature Reviews Immunology, 11(9), 625–632. https://doi.org/10.1038/nri3042
- Gleeson, M., Bishop, N. C., Stensel, D. J., Lindley, M. R., Mastana, S. S., & Nimmo, M. A. (2011). The anti-inflammatory effects of exercise. Nature Reviews Immunology, 11(9), 607–615. https://doi.org/10.1038/nri3041
- Campbell, J. P., & Turner, J. E. (2018). Debunking the myth of exercise-induced immune suppression. Frontiers in Immunology, 9, 648. https://doi.org/10.3389/fimmu.2018.00648
- Irwin, M. R. (2015). Sleep and inflammation: Partners in sickness and health. Nature Reviews Immunology, 15(12), 779–789. https://doi.org/10.1038/nri3950
- Besedovsky, L., Lange, T., & Haack, M. (2019). The sleep–immune crosstalk in health and disease. Physiological Reviews, 99(3), 1325–1380.
- Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74–92. https://doi.org/10.1136/bmjnph-2020-000085
- Honda, K., & Littman, D. R. (2016). The microbiota in adaptive immune homeostasis and disease. Nature, 535(7610), 75–84. https://doi.org/10.1038/nature18848
- Smith, R. P., Easson, C., Lyle, S. M., et al. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PLoS ONE, 14(10), e0222394. https://doi.org/10.1371/journal.pone.0222394
FDA & Health Practitioner Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any disease.
This information is for educational purposes only and does not replace guidance from your healthcare provider.
