In a few days my house will be full. All three of my daughters are coming home for Thanksgiving, along with my grandkids—and I can’t wait.
This year I want to actually enjoy the holiday, not spend it recovering from poor sleep or a runny nose. So I’m preparing more than guest rooms and groceries: I’m stocking a few essentials to help everyone—especially me—stay healthy, rested, and present.
If you’re hosting or traveling this holiday, these practical tips may be helpful.
1. Zinc
Unlike vitamin D, which the body stores, zinc is quickly used and must be replenished regularly. Even a short gap can weaken immune cell activation and signaling, making it harder for your body to fight infections.
I use zinc daily for prevention and increase the dose briefly if I feel something coming on. Discuss appropriate dosing with your doctor before changing your regimen.
2. NAC + Glycine
Holidays often mean richer meals, more alcohol, and later nights—situations that increase demand for glutathione, your body’s key antioxidant. Your liver needs cysteine and glycine to make glutathione. N-acetylcysteine (NAC) supplies cysteine, and supplemental glycine supports the other half of the recipe.
Clinical studies show NAC and glycine can restore glutathione, reduce inflammation, and improve physical function—benefits that matter when you want energy and resilience through a busy holiday season. Check dosing and timing with your healthcare provider.
Timing note: NAC and zinc can interfere with each other’s absorption, and long-term glutathione support may lower zinc. I take zinc in the morning and NAC + glycine later in the day to avoid competition; if you use both long-term, consider monitoring zinc status with your clinician.
3. Vitamin C
Vitamin C won’t magically prevent every cold, but immune cells rely on it to multiply and function. When you’re stressed or fighting an infection, your body uses vitamin C many times faster than usual and can’t store it, so consistent intake matters.
During busy holiday periods I prefer higher, divided doses rather than a single low dose. Vitamin C also helps regenerate glutathione, so it works synergistically with NAC.
4. Magnesium
Sleep becomes especially precious when the house is full and conversations run late. Magnesium helps with falling asleep, staying asleep, and waking up refreshed instead of groggy. I take a blend of magnesium forms to cover different needs, and I find it helps my sleep quality and recovery during busy stretches.
A bonus: magnesium supports saliva flow, which is one of the mouth’s natural defenses against cavities.
5. Xylitol Gum
Thanksgiving stretches across the day—snacks, pie for breakfast, late-night cookies. I’m not policing anyone’s plate, but I do place xylitol gum around the house. Xylitol feeds beneficial oral bacteria, inhibits cavity-causing bacteria, and stimulates saliva production—simple protection between meals.
6. My Morning Walk
No matter how full the house is or how late we stayed up, I take my morning walk. Fresh air and nasal breathing help clear my head and set a calm tone for the day. It’s also a chance to model healthy habits for my grandkids when they join me—those quiet early moments are special.
7. Hot Wheels
I pulled my vintage Hot Wheels collection out of storage and my grandkids love it. Simple, durable toys spark long play sessions and great conversations—nostalgia that connects generations.
8. A New Board Game
This year I bought a new board game specifically for Thanksgiving. A little friendly competition is a great way to get people off their screens and into the same room interacting.
9. Keeping the Windows Open
I encourage guests to sleep with windows open and place extra blankets in guest rooms so everyone stays comfortable. Fresh air helps keep CO2 levels down and supports better sleep and daytime alertness. I’ve noticed how much CO2 can build up indoors when windows remain closed—ventilation matters.
If your home is about to fill up too, prioritize your own baseline health first. You can’t pour from an empty cup.
To your health (and your sanity),
Mark
P.S. What are your non-negotiables during the holidays? Reply and let me know what keeps you grounded when routines go sideways.
Sources & Further Reading
- Kumar P, Liu C, Suliburk J, et al. Supplementing Glycine and N-Acetylcysteine (GlyNAC) in Older Adults Improves Glutathione Deficiency, Oxidative Stress, Mitochondrial Dysfunction, Inflammation, Physical Function, and Aging Hallmarks: A Randomized Clinical Trial. Journals of Gerontology Series A. 2023, 78(1), 75–89.
- Arranz L, Fernández C, Rodríguez A, et al. The glutathione precursor N-acetylcysteine improves immune function in postmenopausal women. Free Radical Biology and Medicine. 2008, 45(9), 1252–1262.
- Izquierdo JL, Soriano JB, González Y, et al. Use of N-acetylcysteine at high doses as an oral treatment for patients hospitalized with COVID-19. Science Progress. 2022, 105(1).
- National Institutes of Health, Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals.
- Mayo Clinic. Too Much Vitamin C: Is It Harmful?