The holiday season often brings indulgence, which can take a toll on physical and mental well-being. Still, it’s entirely possible to enjoy celebrations while maintaining healthy routines. To help set the record straight, health experts address and correct six widespread misconceptions about holiday habits.

With packed schedules full of parties, dinners, brunches, and social outings, the holidays are undeniably fun—but they can also be overwhelming. Many people struggle to balance festive activities with self-care.

“The holidays are a wonderful and meaningful time of year, but they can also be hectic and stressful,” said Daniel Hermann, MD, a cardiologist at Memorial Hermann in Houston, in an interview with Healthline. “During this season, people often make less healthy food choices and reduce their physical activity.”

According to a 2023 survey from the American Heart Association (AHA), the holiday season is considered more stressful than filing taxes, and 79% of respondents said they tend to neglect their health during this time.

“It’s especially difficult to maintain heart-healthy habits during the holidays due to easy access to calorie-dense, high-sodium, high-fat foods and increased alcohol consumption at social events,” said Laxmi Mehta, MD, a noninvasive cardiologist at The Ohio State University Wexner Medical Center. “Travel and more relaxed schedules also interrupt regular exercise routines.”

Combined with social expectations and the pressure of gift-giving, health often falls to the bottom of the priority list. Below, experts break down the most common myths surrounding holiday health—and explain why they’re misleading.

Myth 1: Holiday Stress Can’t Be Avoided

Although the season often feels rushed and chaotic, finding time to relax is still achievable.

Start by making sleep a priority—aim for 7 to 9 hours per night. Continue activities that help you unwind, such as taking walks, reading, or watching a favorite movie.

“Relaxation practices like deep breathing, yoga, or meditation can also be beneficial,” Mehta said. “It’s just as important to set boundaries—don’t commit to everything, and make realistic plans to avoid feeling overwhelmed.”

Myth 2: Skipping Meals Helps You Save Calories

Many people skip meals to compensate for larger holiday indulgences, but the evidence on this approach is mixed.

A 2019 study suggested that skipping meals may improve blood sugar and LDL (“bad”) cholesterol levels. However, other research shows that missing meals can increase hunger and lead to overeating later. A 2023 study even linked meal skipping to a higher risk of mortality.

Overall, Hermann recommends sticking to a heart-healthy eating pattern that’s sustainable long term. “Fad diets rarely last, and consistency matters more than short-term fixes,” he said.

Myth 3: Sodium Intake Doesn’t Matter During the Holidays

“Consuming too much sodium raises the risk of high blood pressure, heart failure, heart enlargement, and heart attacks,” Mehta explained.

Hermann added that excessive sodium leads to fluid retention, which elevates blood pressure and strains the heart and other vital organs.

According to the AHA, the top sources of sodium in a typical Western diet include:

• Bread and rolls

• Pizza

• Sandwiches

• Cold cuts and cured meats

• Soups

• Burritos and tacos

• Salty snacks such as chips, crackers, pretzels, popcorn, and snack mixes

• Poultry

• Cheese

• Egg dishes and omelets

To reduce sodium intake, limit these foods, avoid adding extra salt, choose fresh fruits and vegetables, and check nutrition labels carefully.

Myth 4: It’s Fine to Stop Exercising During the Holidays

Busy schedules make it harder to fit in workouts during the holiday season. Nearly 45% of people say they pause exercise altogether, and more than half report feeling more tired and short on personal time.

“Physical activity helps distract from constant food focus, burns some excess calories, and reduces stress,” Mehta said.

Try to maintain your usual exercise routine, but stay flexible. If plans interfere, get creative—walk to a holiday gathering, suggest a group bike ride, or turn a social outing into an active one.

While exercise is crucial for heart health, Mehta emphasized that it cannot fully counterbalance unhealthy eating.

Myth 5: Extra Holiday Drinking Is Harmless

With alcohol readily available at many gatherings, overindulging can feel normal during the holidays.

In small or moderate amounts, Hermann noted that alcohol may offer some theoretical heart benefits. However, alcoholic drinks are often high in calories, sugar, and sodium.

In 2022, the World Health Organization (WHO) stated that no amount of alcohol is completely safe for health.

“In excess, alcohol is clearly harmful,” Hermann said. “It’s associated with heart disease, high blood pressure, cardiomyopathy, and obesity.”

If you choose to drink, limit yourself to one beverage and then switch to sparkling water or another low-calorie, alcohol-free option.

Myth 6: You Can Make Up for Lost Sleep Later

Sleep is one of the most overlooked pillars of health, even though it’s when the body restores and repairs itself, Hermann said.

Chronic sleep deprivation increases the risk of heart disease, stroke, obesity, and dementia.

“Poor sleep raises stress levels and impairs decision-making, making it harder to maintain healthy habits,” Mehta said. “Long-term sleep deficits also contribute to high blood pressure, significant weight gain, and diabetes.”

To improve sleep quality, the National Institutes of Health (NIH) recommends:

• Going to bed and waking up at the same time every day

• Exercising regularly, but not close to bedtime

• Getting at least 30 minutes of natural sunlight daily

• Reducing nicotine and caffeine intake

• Keeping naps short and avoiding late-afternoon naps

• Avoiding alcohol and heavy meals before bed

• Replacing screen time before bed with reading or calming music

• Keeping the bedroom cool, dark, and quiet

• If you can’t fall asleep after 20 minutes, getting up and doing a relaxing activity until you feel sleepy

By understanding and letting go of these common holiday health myths, you can make more informed choices—allowing you to enjoy the season while still protecting your well-being.