Your Holiday Survival Guide: Part 1

How to protect your physical health this season

In Case You Missed It (ICMI) 👉

• Six Tips for Getting the Most Out of Your Doctor’s Appointments

• The Radical Practice of Body Acceptance

• How to Manage Health Anxiety (Hint: Don’t Call Dr. Google)

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The holidays are full of surprises. Some are joyful; others (such as getting COVID or fielding comments about one’s politics/weight/relationship status) are less so.

So, today’s post is about managing your physical health during the holidays.

If there’s one piece of advice I give my patients (and myself) this holiday season, it’s to HAVE A PLAN—specifically, to consider your approach to these 6 issues before you end up in a pickle:

1. COVID

2. Alcohol

3. Food

4. Sleep

5. Exercise

6. Socializing

Photo by Honey Fangs on Unsplash

COVID

Inevitably someone will get COVID this holiday season. Here is my detailed post about What To Do When You Get COVID. The Cliff Notes:

1. Know that the vaccine continues to work well. It does an excellent job preventing serious COVID outcomes, particularly for high-risk individuals.

2. Stay home when sick. Better than any mask to protect other people from getting sick is not exposing them in the first place. As is the case with most respiratory viruses, you’re more likely to be contagious when you’re actively sick (fever, cough, body aches) than when you’re symptom-free or when you’re 5+ days out from the first symptom or positive test.

3. Consider testing. Recall that the rapid antigen tests (“RAT”s) are essentially contagiousness tests. When you test positive, you’re likely contagious; when you test negative, you’re likely not contagious. Wondering when it’s okay to see grandma? Use the RAT to help tailor your isolation period.

4. Treat your symptoms. I commonly suggest Ibuprofen and Acetaminophen to patients. I suggest Paxlovid to patients for whom the benefits outweigh the risks (e.g., patients who are elderly, have compromised immune systems and/or have underlying health conditions like diabetes or heart or lung disease.)

5. Know that getting COVID boosts your immune system. When your body “sees” the actual virus, your immune system is “boosted,” i.e., better able to fight the virus the next time you’re exposed.

Final question: Do you need a COVID booster shot before the holidays?

Answer: If you're at high risk for landing in the hospital from COVID, yes. If you’re not at high risk for needing hospital care and you’ve taken the original set of vaccine doses, the marginal benefit of another booster is probably small. That said, a booster shot may somewhat reduce the risk of COVID infection for 2 weeks to 2 months after the boost. Recall, however, that you can get 10 booster shots (please don’t) and still get COVID.

The upshot? Don’t be surprised if you get COVID! Of course talk with your own doctor for specific advice, but it’s healthy to have a plan in your back pocket. (My Guide to Fall/Winter Viruses & Vaccines is here.)

ALCOHOL

‘Tis the season for holiday parties and cheer. But for anyone with a wobbly relationship with alcohol, this time of year can be exceedingly difficult. My advice? Make a plan for how you want to approach alcohol in these settings:

1. Social occasions. The path of least resistance is to drink alcohol at holiday gatherings. So, if you’re trying to moderate your drinking, build a repertoire of replies to offers of booze, such as Thanks—I’ll pass. or I’m doing great with soda, thank you! It’s funny how difficult it can be to decline alcohol, even for adults, so be sure to notice the absence of fanfare when you do!

2. Stressful situations. There’s nothing like a glass of wine or cocktail to quiet the noisy brain. So this is a good time to understand the WHY behind your drinking habits. If you drink to change the channel in your brain, know that you are not alone, and then consider the root cause of your internal noise—and try to address it in other ways.

3. Alone. The holidays are a lonely time for so many people. While alcohol can provide a sense of comfort and companionship, it’s also a depressant and can accelerate feelings of social isolation. So if you’re feeling alone this season, please reach out to others and try to limit drinking by yourself.

And for anyone trying to maintain sobriety, know that you are not alone. Remember that AA is free and open to anyone, regardless of their current relationship with alcohol. I also highly recommend the Reframe app and reading

Tawny Lara

on Substack!

FOOD

Every January I see patients whose self-loathing is at a fever-pitch due to holiday eating. While I’m not suggesting you cancel your party plans or go on a diet—hardly!—here are some tips for approaching holiday festivities:

1. Don’t go to a party hungry or dehydrated. Try eating a high-protein snack before stepping out the door. (Think: peanut butter sandwich plus a tall glass of milk; turkey slices and cheese on grainy bread).

2. Have an internal pep talk before you head out. Set your intention for the evening ahead. The simple act of telling yourself something like I want to be home by 9:30 pm with my book or I want to feel good in the morning can help you avoid a frenzied, reactionary approach to the buffet table.

3. Don’t feel you have to join the clean plate club. It’s okay to sample and not finish everything or to ask for a “tasting” size. And ditch the morality talk. Trying to “be good” and fill up on “better” choices, only to break down and have the food item you really want…Well, it’s probably better to satisfy your craving first—and then pass on the second or third choice options. 

4. Don’t beat yourself up if you over-indulge. It’s normal to let yourself celebrate with food! So be sure to practice a little self-compassion when you let your guard down and stray from your internal script! It’s okay; you’re human. 

SLEEP

Sleep is the glue that holds our health together. Without adequate sleep, we are more irritable, anxious and reactive. So, do what you can to protect 7-8 hours of rest!

1. Limit caffeine, other stimulants, and alcohol.

2. Keep your bedroom cool, dark, and calming (if possible)

3. Take your eyeballs off screens at least an hour before bedtime.

4. Charge your phone outside your bedroom.

5. Create a bedtime routine such as listening to calming music, or doing light stretching or the yoga concept of legs up the wall.

EXERCISE

Exercise is good for every aspect of our health. It’s also often the first thing to go when we’re busy and stressed. So, do what you can to protect even 15 minutes a day to lift light weights, walk around the block, or take the stairs at work or at the shopping mall. Your January self will thank you!

SOCIALIZING

Human connection is healthy. It can also be overstimulating and stressful. So, if your calendar is light on social events, reach out to loved ones if you’re able. And if your dance card is jam-packed, be sure to pace yourself—and remember that saying “No” is sometimes saying “Yes” to a restorative night at home. 

How will you take care of yourself this holiday season? I’d love to hear your game plan in the comments below! 👉

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Disclaimer: The views expressed here are entirely my own. They do not reflect those of my employer, nor are they a substitute for advice from your personal physician.