Your festive wellbeing guide from HMI

As the year draws to a close, the festive season brings a familiar mix of joy, gatherings, and well deserved celebrations. It is a special time to enjoy good food and good company while also caring for our wellbeing.

With a few simple habits, you can stay healthy, feel your best, and begin the New Year on a positive note.

Festive meals are meant to be enjoyed, and mindful choices can help you feel good throughout the season. Try building a balanced plate by filling half with vegetables and fruit, a quarter with wholegrains, and the remaining quarter with lean protein¹. Eat regular meals instead of skipping food before a gathering, which often leads to overeating later². Slowing down at the table, enjoying the flavours, and checking in with your hunger signals can help you enjoy your favourite dishes comfortably and guilt free³.

A little movement goes a long way, even when the holidays get busy. The Active Health programme, aligned with Singapore’s national guidelines, recommends 150 minutes of moderate activity each week⁴. This can be as simple as a relaxed walk after dinner, exploring festive light ups on foot, or doing a short stretch routine at home. Gentle activity supports digestion, lifts your mood, and helps balance out festive indulgences.

While the holidays are joyful for many, it is also common to feel emotionally drained at this time of year. With more social gatherings, richer meals, travel plans, and the pressure to “be festive,” daily routines can feel disrupted. For those already managing stress, anxiety, or other mental health conditions, social expectations and family commitments can feel especially overwhelming.

If you notice yourself feeling stretched, simple strategies can help. Prioritise the gatherings that matter most and allow yourself to step back from those that feel too demanding. Make room for rest between activities, be mindful of alcohol intake to support your mood, and reach out to someone you trust if you begin to feel overwhelmed. Short wellbeing breaks, such as stretching or taking a few minutes of quiet time, can make the festive season feel more manageable and enjoyable⁵.

The season of giving can also bring financial pressure. Setting a realistic budget before shopping and choosing thoughtful, meaningful experiences over costly gifts can ease stress and make celebrations more fulfilling⁶. Tracking small expenses throughout the month helps maintain clarity and avoids post holiday worries. A calm approach to spending often contributes to better emotional balance too.

Health concerns can arise at unexpected moments, especially with late nights, travel, and festive meals. Common conditions that often come up during the season include gastric discomfort or indigestion, diarrhoea, mild flu symptoms, coughs and colds, low grade fever, allergies and rashes, minor headaches, and medication refills for chronic conditions.

If you need medical support, you can still receive care from home throughout the festive period. Our telemedicine service is available 24 hours a day, so help remains within reach even during busy celebrations and public holidays. Find out more at hmimedical.com/services/telemedicine.

As you enjoy the warmth, laughter, and traditions of the holidays, a few mindful choices can help you welcome the New Year feeling rested, healthy, and ready. From all of us at HMI Medical, we wish you and your loved ones a joyful and meaningful festive season.

1. The Straits Times. 2023. “Healthy Festive Feasting: Fill the Plate with Healthier Choices, Watch the Portion, Eat Slowly.” Accessed December 2, 2025. https://www.straitstimes.com/life/healthy-festive-feasting-fill-the-plate-with-healthier-choices-watch-the-portion-eat-slowly
2. The Straits Times. 2023. “Enjoy Festive Food Without Guilt.” Accessed December 2, 2025. https://www.straitstimes.com/singapore/health/enjoy-festive-food-without-guilt
3. C3A. 2023. “Healthy Festive Feasting: Fill the Plate with Healthier Choices, Watch the Portion, Eat Slowly.” Accessed December 2, 2025. https://www.c3a.org.sg/articles/healthy-festive-feasting-fill-plate-healthier-choices-watch-portion-eat-slowly
4. ActiveSG Circle. 2025. “Active Health Programme.” Accessed December 2, 2025. https://www.activesgcircle.gov.sg/activehealth-ndp
5. Institute of Mental Health. 2024. “Understanding the Holiday Blues.” Accessed December 2, 2025. https://www.imh.com.sg/Mental-Health-Resources/Conditions-and-Challenges/Pages/Holiday-Blues.aspx
6. MoneySmart Singapore. 2025. “8 Ways to Avoid Overspending and Busting Your Budget at the Year’s End.” Accessed December 2, 2025. https://blog.moneysmart.sg/entertainment/year-end-overspend/