Holiday Habits that Can Harm (or Help) Your Oral Muscles

The holiday season is full of joy, celebration, and… tempting treats! While we love this time of year, it can also bring habits that challenge oral health and myofunctional therapy progress. From sugary sweets to stress-related thumb-sucking, December is the perfect time to be mindful of your oral muscles—for both kids and adults.

Sugary Sweets: Enjoy, but Mind Your Muscles

Holiday cookies, candies, and chocolates are everywhere. While they’re delicious, too many sugary foods can:

• Encourage mouth breathing due to nasal congestion from colds or seasonal allergies

• Increase cavities and gum irritation

• Affect chewing strength if soft foods dominate meals

Tip: Balance treats with crunchy, fibrous foods like raw veggies, apples, or nuts to help exercise chewing muscles and maintain oral function.

Cold Weather & Mouth Breathing

As temperatures drop, it’s natural to breathe through your mouth for warmth—but mouth breathing can:

• Dry out oral tissues

• Contribute to poor tongue posture

• Increase risk of snoring or sleep disturbances

Tip: Encourage nasal breathing with gentle reminders, nasal saline sprays, and staying hydrated. Layer scarves over the nose for warmth to make nasal breathing more comfortable outdoors.

Thumb-Sucking & Holiday Stress

Kids may revert to thumb-sucking, pacifiers, or tongue thrust habits when excited or stressed. These habits can affect:

• Tooth alignment

• Tongue posture

• Swallowing patterns

Tip: Offer comfort in other ways, like extra cuddles, story time, or mindful breathing exercises. Encourage awareness rather than scolding and remind children of the muscles they’ve been strengthening in therapy.

Mindful Practices to Protect Your Oral Muscles

Small mindful habits can keep progress steady even during the busiest season:

• Take 1–2 minutes daily for tongue and lip exercises

• Encourage slow, intentional chewing at mealtimes

• Check posture while sitting or standing—especially during holiday meals or family gatherings

• Remind children to breathe through the nose before bed

These little steps reinforce myofunctional therapy habits and prevent regression, keeping your muscles strong through the holidays and beyond.