Two-thirds of people say they overindulge in food during the holidays and a third drink more alcohol, according to an Ohio State University survey last year.

But it is possible to enjoy the holidays while maintaining a healthy lifestyle, says Dr. Nicole Saphier.

In a conversation with Fox News Digital, the Fox News medical contributor shared her top four tips for navigating the season in a more nutritious way.

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1. Cook at home

It’s best to cook at home whenever possible, Saphier said.

Studies have shown that people who cook at home tend to have lower body mass index (BMI) and better overall health.

“When you go out, you are no longer in control of those oils and sugars and salts and everything that is added to your foods,” she told Fox News Digital. 

“So if you’re getting your food from the grocery store and cooking it at home, it’s bound to be healthier than anything you’re getting out [at restaurants].”

2. Snack smart

Previous studies have shown that nearly a quarter of the calories U.S. adults consume come from snacks.

When snacking during the holidays, Saphier recommends choosing foods that pack a nutritional punch.

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“Maybe grab a handful of pistachios or blueberries or some of these other superfoods that are good for your brain and your entire body instead of grabbing potato chips,” she advised.

3. Steer clear of soda

When it comes to beverages, water is always the best choice, according to Saphier. 

“You need to drink as much water as possible and stay away from the sugary drinks,” she said.

When it comes to beverages, water is always the best choice, according to Saphier.  (iStock)

For those who have trouble drinking plain water, the doctor recommends unsweetened iced tea or herbal tea, without adding sugar packets. 

Generally speaking, she said, the lower the sugar content, the better.

“Also, steer clear of any sort of sodas,” Saphier said. 

“I don’t care what type it is, it’s not good for you. And even if there’s a ‘diet’ in front of it, it’s a no-no, especially heading into the holiday season.”

4. Limit or avoid alcohol

Studies have shown that Americans drink on average twice as much alcohol during the holidays.

“I know there are lots of parties going on, and I say everything in moderation,” Saphier said.

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“If you are someone who socially drinks, you can have a cocktail — but watch what you drink.”

There is no positive benefit to drinking alcohol, but there are “a lot of negatives,” Saphier said.

“It’s not just that it’s bad for the liver or that it increases the risk of cancer — it also increases the risk of depression and causes poor sleep habits,” the doctor warned. (iStock)

“It’s not just that it’s bad for the liver or that it increases the risk of cancer — it also increases the risk of depression and causes poor sleep habits.”

Lack of quality sleep can have a ripple effect on all aspects of life, the doctor warned.

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“When you don’t sleep well, everything is completely off the next day — it’s kind of a downward spiral,” she said. 

“So if you can avoid alcohol, I recommend you do so.”

A slower walking pace could be a sign of cognitive decline or dementia, a new study suggests.

Researchers assessed more than 16,800 healthy people over the age of 65 in the U.S. and Australia during a seven-year period (2010 to 2017), according to the published study in JAMA Network Open.

The investigators measured participants’ walking speed and performed cognitive tests every two years. 

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Those who demonstrated a decrease in walking speed by at least 2 inches per second a year — along with slower cognitive ability — had a higher risk of dementia, as compared to individuals considered to be “non-decliners, cognitive-only decliners or gait-only decliners,” according to the report.

“The combination of declining memory and slowing gait seems to be a stronger indicator of future dementia risk than decline in one of those things alone,” Dr. Taya A. Collyer, PhD, who led the study out of Monash University in Australia, told Fox News Digital. 

Family members often comment that their loved one had changed prior to a dementia diagnosis, according to Dr. Amy Brodtmann, a neurologist and professor of the Cognitive Health Initiative at Monash University in Australia.

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“There has long been an assumption that a slowdown – of walking, thinking and actions – is a sign not just of aging, but of developing cognitive impairment and dementia,” she told Fox News Digital. 

‘Simple to measure’

The researchers suggested that measurement of walking speeds could be a useful tool – combined with other screening measures – to help identify individuals who are at risk of developing dementia and ensure that they receive early testing and preventive interventions. 

“We don’t yet have a definitive test for dementia that family doctors can do in their own clinics,” noted Brodtmann, one of the co-authors of the study.

People who have challenges with balance and mobility may consider using an assistive device to ensure safe and consistent walking.  (iStock)

Walking speed is very “simple to measure,” Collyer added. 

“Our study also suggests that family doctors might keep an eye on walking speed when they (or their patients) have concerns about dementia,” she said.

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The manner in which a person walks, also known as the gait pattern, could help signal a potential issue, according to Edward Farrell, a physical therapist and certified strength specialist at Physical Solutions Physical Therapy and Fitness on Long Island, New York.

“Our gait pattern and speed requires reflexive planning, adjustments to surfaces, and focus and attention, which are often impaired with cognitive diseases,” Farrell, who was not involved with the study, told Fox News Digital.

Other risk factors

Courtney Kloske, PhD, director of scientific engagement for the Alzheimer’s Association in Chicago, Illinois, noted the importance of exploring other factors that may impact risk in diverse populations.

These risk factors include genetics, health conditions such as hypertension, health-related behaviors like physical activity and diet, and environmental elements, such as air pollution.

“Up to 45% of dementia cases could be delayed or prevented by adopting healthy lifestyle factors.”

“While not all factors are modifiable, research shows that up to 45% of dementia cases could be delayed or prevented by adopting healthy lifestyle factors,” Kloske, who was not involved in the study, told Fox News Digital, citing the 2024 Lancet Commission, a collaborative report from leading dementia experts.

The manner in which a person walks, also known as the gait pattern, could help signal a potential issue, according to experts. (iStock)

The study highlights the benefits of adopting healthy lifestyle behaviors early and consistently, including helping to prevent or postpone the onset of cognitive decline, according to Kloske. 

She recommends adhering to a healthy diet, maintaining a regular exercise routine, controlling diabetes and blood pressure, and staying socially engaged.

Step into health

Working to improve one’s walking stride is also important for overall health, according to Farrell.  

“The ability to maintain a more normal gait stimulates our systems, allowing greater mobility, more independence and reduced fall risk,” he told Fox News Digital.

Farrell recommends taking frequent walks at various paces, with intervals of moderate to faster speeds, to improve reflexes. Certain exercises also support walking speed and pattern, he noted.

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“Regular strength training like squats, step-ups, bridges and leg lifts can keep our foundational muscles strong as we age,” he advised. 

“Stretching to keep hamstrings, hip flexors and calf muscles limber allows for more free mobility to walk.”

“Regular strength training … can keep our foundational muscles strong as we age,” an expert advised.  (iStock)

Performing balance exercises like heel-toe walking, single leg stance drills and Tai chi can also improve stability and confidence with walking, Farrell noted. 

For those who plan to start a walking program, it’s best to wear supportive sneakers that provide a stable base and cushioned comfort, the expert added. 

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People who have challenges with balance and mobility may consider using an assistive device like a cane to ensure safe and consistent walking. 

It is important to consult with a health care provider prior to starting a exercise regimen, experts agree.

Spending the holidays around family and friends can stir up a lot of emotions.

And when festivities also incorporate lots of indulgent foods, it can be challenging to control emotional eating.

While the holidays are portrayed as a joyous season, it may not be the case for some, noted Dr. Brian Licuanan, a board-certified clinical psychologist in California.

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“For a lot of people out there, this … part of the year is very emotionally distressing,,” he said in an interview with Fox News Digital.

“They could have had a past loss, or maybe they had a fallout in a marriage … maybe they’re navigating a medical condition.”

Holidays can be a time of loneliness for those without family, Licuanan noted, as well as a “tumultuous” period for people who struggle with substance abuse.

“Comfort eating” is one way that people tend to cope with stress, he said.

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“When stress levels increase, we [look] to soothe that,” he said.

“During the holiday season, when food is in abundance, it makes it a little bit more difficult.”

The holidays can heighten stress levels, isolation and depression for some, an expert cautioned. (iStock)

5 ways to curb emotional eating

Serena Poon, a certified celebrity nutritionist and longevity wellness expert in California, offered the following ways to rein in emotional eating during the holidays.

1. Acknowledge emotions and practice mindfulness

Recognizing the root causes of emotional cravings and practicing mindful habits can help with temptations, according to Poon.

“Suppressing emotions can lead to physical manifestations, as emotions are how our body communicates with us,” she told Fox News Digital during an interview.

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“Studies have shown that chronic stress can increase levels of cortisol, which not only amplifies cravings for sugary or comfort foods, but also impacts hormonal balance, gut health and even immunity,” Poon added.

The expert suggested trying a grounding exercise, like yoga or breath work, during times of stress.

Staying “emotionally resilient” can help support mental and physical health longevity, according to a wellness expert. (iStock)

Overindulging now and then doesn’t equate to failure, according to Poon.

“Practice self-compassion and focus on resetting at your next meal,” she advised.

“After a large holiday dinner, drink water, take a walk and plan a balanced breakfast with protein and fiber to reset your body and mindset.”

2. Set clear intentions

Being decisive about how to act at a gathering, whether socializing or eating, can help curb emotional impulses.

“For example, focus on having meaningful conversations or savoring one favorite dessert rather than sampling everything,” Poon suggested. “Setting intentions creates mindfulness and empowers decision-making.”

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For example, “If mashed potatoes are your weakness, decide beforehand that you’ll enjoy one serving guilt-free while prioritizing vegetables and protein on your plate,” she went on. 

“This approach encourages mindful indulgence and reduces guilt.”

Experts encourage people to reach first for high-protein and high-fiber options at the dinner table. (iStock)

3. Stay hydrated and slow down

Dehydration can often be mistaken for hunger, according to Poon, who recommends drinking water throughout the day to help curb “unnecessary cravings.”

“Begin your holiday dinner with a salad or vegetable soup before indulging in heavier dishes,” she suggested. “Pair it with a glass of water or herbal tea.”

As dehydration can often be mistaken for hunger, experts recommend drinking water throughout the day to help curb cravings. (iStock)

Poon also suggested pausing and taking three slow, deep breaths when cravings strike.

“If you feel drawn to the dessert table out of habit, pause and breathe deeply for a moment to assess whether it’s hunger or stress that’s motivating you,” she advised.

“Put your fork down between bites, chew thoroughly, and focus on the flavors and textures of your food.”

“This simple act activates the parasympathetic nervous system, calming stress and allowing for more intentional food choices.”

Getting into the habit of eating slowly and mindfully allows the body to register fullness as you enjoy your food, Poon added.

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“Put your fork down between bites, chew thoroughly, and focus on the flavors and textures of your food,” she advised.

“This not only enhances your experience, but also helps to regulate appetite.”

4. Introduce non-food celebrations or healthy alternatives

The holidays don’t have to revolve around just food, Poon noted.

Instead, she encouraged exploring non-food rewards and activities like decorating, playing games, volunteering or spending quality time with loved ones.

Creating lower-calorie dishes for the holidays will lead to less guilt, experts suggest. (iStock)

Poon also suggested bringing healthier versions of traditional holiday dishes, like mashed cauliflower instead of potatoes or low-sugar sweets.

“Swapping traditional recipes for healthier options can help balance indulgence with nutrition,” she said. 

5. Prioritize sleep and self-care

Sleep deprivation can increase the hunger hormone (ghrelin) and decrease leptin, the satiety hormone, which can make cravings harder to resist, Poon mentioned.

“Aim for quality, restorative sleep,” she suggested. “Poor sleep has been linked to increased caloric intake and cravings for high-fat, high-sugar foods.”

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“By cultivating a mindful approach to eating, integrating gratitude and self-care, and addressing the root causes of emotional cravings, you can enjoy the holiday season with balance and joy.”

Emotional eating is not about perfection, the expert said, but about “creating a sustainable, compassionate relationship with your body and emotions.”

Licuanan encouraged Americans to take this time to “reconnect with people.”

“Get back to those relationships and connections that you really value,” he said.