Your Holiday Survival Guide 🎁

My top tips to manage 6 health threats this season

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The holiday season is full of joy; it can also wreak havoc on the body and mind. So, today I’ll share my top health advice to my patients (and to myself) as we barrel through December:

MAKE A PLAN TO MANAGE 6 UBIQUITOUS HEALTH THREATS THIS SEASON:

• Winter viruses

• Alcohol

• Holiday food

• Sleeplessness

• Physical inactivity

• Social isolation or overstimulation

Photo by Ross Sneddon on Unsplash

1. WINTER VIRUSES

My detailed survival guide for the winter virus season is here. The gist:

1. Get vaccinated. The RSV shot is one time only for adults ages 60+. The flu shot is for all ages, annually. The COVID shot is particularly important for people at high risk for serious outcomes from respiratory illness. The pneumonia shot is now recommended for all adults ages 50+. More on that here.

2. Stay home when sick. For respiratory bugs, you’re most likely to be contagious when you’re actively sick (e.g., fever, cough, body aches) than when you’re on the mend and fever-free without the help of fever-reducers for at least 24 hours.

3. Consider testing. For COVID only, the home rapid antigen tests (“RAT”s) can help tailor your isolation period. They do a good job as “contagiousness tests.” When positive, you’re likely contagious; when negative, you’re likely not contagious. Wondering if it’s okay to see grandma? Take a rapid test before you go.

4. Treat your symptoms. Ibuprofen and Flonase and Mucinex, oh my! These can help reduce symptoms, but here’s still no substitute for chicken soup and a cozy blanket. I wrote about my favorite over-the-counter remedies for flus and colds here.

2. ALCOHOL

For anyone with a wobbly relationship with alcohol, this time of year can be exceedingly difficult. So, here are some tips to plan ahead:

1. Don’t go to a holiday party hungry. You are more likely to grab a drink when you’re low on blood sugar. Eating a PB & J on the way out the door should help you avoid grabbing for the first (or second…) drink.

2. Practice declining the first drink. Even for grownups, it can be hard to decline a cocktail in a festive setting. So practice what you’ll say, e.g. Thanks—I’ll pass. or I’m doing great, thank you! Or I’ll start with water. And be sure to notice that no one truly cares that you’re drinking seltzer!

3. Try self-reflection. Many of us drink to take the edge off—to avoid unpleasant thoughts and feelings. So, use this moment to understand what’s got your goat, and then work on alternative ways of coping. It’s easier to drink wine than it is to practice mindfulness techniques or take a long walk to blow off steam, but your body will thank you the next day.

4. Know that you’re not alone. The holidays can be stressful in myriad ways. Alcohol is the most commonly abused substance, regardless of gender, age, and social situation. So, ditch the shame, and see #5 below.

5. Ask for help. While alcohol can seem to provide comfort and ease, it’s actually a depressant and can exacerbate social isolation, as well as feelings of depression and anxiety. If you’re struggling, avoid drinking alone, reach out to friends and loved ones for support, and remember that AA is free, available online, and open for all.

6. Notice the wins. Relish how much better you feel the next morning without alcohol. Write it down. Then do it again.

3. HOLIDAY FOOD

Inevitably in January, I see a number of patients who feel bad about their holiday eating adventures. So, here are some tips for to avoid New Years remorse:

1. Avoid arriving hungry at the grocery store or at a holiday gathering. Same tip as above with alcohol.

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 cookie aisle or buffet table.

3. Don’t feel you have to join the clean plate club. It’s okay to sample various foods and not finish everything. This is not the Last Supper. And ditch the shame-based self-talk. Vowing to be “good,” only to break down and have the food item you really want… 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 self-compassion when you let your guard down. It’s okay! You’re human.

4. SLEEPLESSNESS

You already got the memo: sleep is essential. It’s the glue that holds our health together. Without enough rest, we are irritable, anxious, unfocused and reactive. My detailed post about how to get good sleep is here. The gist:

1. Limit caffeine, other stimulants, and alcohol.

2. Keep your bedroom cool, dark, and calming.

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 relaxing music, or doing light stretching or the yoga concept of legs up the wall.

6. Try a 5-minute meditation or sleep story on one of the apps like Calm or Insight Timer.

5. PHYSICAL INACTIVITY

Everyone knows that exercise is good for every aspect of health. However, it’s often the first thing to fall off the radar during the holiday season. My advice:

1. Don’t let “perfect” be the enemy of “good enough.” Even walking around the block or taking the stairs instead of riding the elevator is good for your body and mind.

2. Multitask. Take a walk or do some wall-sits or squats while talking on the phone. Turn on some music and dance around the kitchen putting groceries away. It may sound silly, but every opportunity to move counts toward your health.

3. Prioritize. Do what you can to protect even 15 minutes a day to lift light weights, stretch on a yoga mat, or grab a few jumping jacks while running through your to-do list. Your January self will thank you!

6. SOCIAL ISOLATION or OVERSTIMULATION

We all know that human connection is healthy. Too little of it can exacerbate grief. It can lead to depression and social isolation. Too much, however, can be overstimulating and stressful. So, if your calendar is empty, make an effort to connect with friends and loved ones. Grab a cup of coffee with a neighbor. Phone an old friend while opening the mail or walking the dog. Even 5 minutes of human connection can feed the soul.

And if your dance card is jam-packed, be sure to pace yourself. Put limits on how long you stay at each gathering. And remember that sometimes saying “No” to one-too-many social events means saying “Yes” to a restorative night at home.

So tell me, how will you take care of yourself this holiday season? I’d love to hear your game plan! 👉

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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.