8 things you need to enjoy healthy holidays

Holidays are just around the corner and this year more than ever it’s important to stay healthy and out of the doctor’s office. Here are some things you need to watch out for when it comes to the holiday season.

1. Plan for some indulgence but don’t overdo it

Holidays for many are about special dishes, enjoying food, and grabbing that special treat. Still, this doesn’t mean that your diet will miraculously have no health effects. Some possible effects are reflux and indigestion. In one European study focusing on the impact of holiday meals on reflux and dyspepsia, participants were the least likely to report symptoms after low-fat, low-calorie meals [1]. It doesn’t stop here though. If you have a chronic disease, any type of excess could make your condition worse. For instance, a high intake of salt can increase your blood pressure even if you are on medication for your hypertension [2]. The same goes for diabetes. Eating new foods may spike your blood sugar levels, since you may not know exactly how your body reacts to certain ingredients. In the best of cases, eating excessively can not only cause acute digestive symptoms but also add to overweight and obesity.

Tip: If you want to fight temptation, drink fizzy water. Drinking carbonated water before eating has been found to decrease hunger and increase fullness when compared to still water [3].

2. Keep alcohol intake within limits

Alcohol-related emergency visits are on the rise in the US, with a 61% increase from 2006 to 2014 [4]. The 2015-2020 Dietary Guidelines for Americans recommend a daily intake of alcohol of up to 1 drink for women and 2 for men [5]. However, this is not meant to be used as an average, in which you binge drink one day and abstain from drinking in the following days. Binge drinking is associated in general with injuries and accidents, alcohol poisoning, high blood pressure, liver disease, memory problems, and cancer, among others [6]. Moreover, during Christmas and New Year’s Eve, alcohol consumption tends to increase and so do ER visits. This is a trend noticed in many parts of the world, from Canada [7], to Italy [8], or Australia [9].

Some things you can help you to stay sober and away from the hospital, according to the NIH [10], are:

Alternate alcoholic drinks with non-alcoholic ones. Water will prevent the dehydration caused by alcohol and also reduce the peak alcohol concentration in your blood.
Remember to eat. Food can slow down the absorption of alcohol.
Don’t drink and drive. If you are sharing a car, make sure you discuss ahead of time who is going to drive back. Otherwise, call for a ride.

Tip: If you don’t know exactly what a standard drink is, you can refer to this chart. You’ll know exactly how much beer or whiskey you can drink in a day.

3. Watch out for contagious diseases

We all hope that the year 2021 will be much better than 2020. However, COVID-19 will probably not disappear overnight. So if you want to visit with family or friends, it’s good to take some precautions in order for you and your loved ones to stay healthy. According to the CDC recommendations for coronavirus prevention [11], you should:

Avoid exposure in the first place. You might just want to skip on large family gatherings this year, especially with elderly relatives or more vulnerable family members. Instead, you could organize a virtual event or think of another nice gesture.
Stay at least 6 feet away from others. Especially in indoor settings, distancing from others is important. If you’re hosting a dinner or attending one, you might want to make sure the chairs are spaced out. Even better, leave out the formal dining and have a buffet instead where people can mingle yet keep their distance. Make sure there is proper ventilation in any indoor spaces as well.
Wear a mask whenever possible. While it may not be possible to go to a holiday event and keep your mask on all the time (since you will probably need to drink or grab a bite to eat at some point), keeping it on as much as possible is advised. Because the virus is transmitted when people sneeze, cough or talk, limiting exposure as much as possible will also reduce your chances of getting sick or of spreading the infection.
Wash your hands. You should not only wash your hands before mealtime but also whenever you’ve touched surfaces that may be contaminated. For instance, if you’re coming in the house, wash right away. You might have just touched door handles, elevator buttons, and some items you’ve picked up from a grocery store. Not washing your hands could transfer the virus onto other high contact surfaces in the house.
Disinfect frequently touched surfaces. Regularly clean doorknobs, light switches, taps, and other specific items that you use daily or even more often. The virus can linger on surfaces like plastic or stainless steel for anywhere between 3 days [12] and 28 days [13]! By disinfecting such surfaces regularly, you are reducing your and your guests’ risk of contracting the disease.

4. Don’t neglect your health issues or any new symptoms

Nobody wants to end up in an ER on Christmas morning or on New Year’s Eve. Even so, there are signs and symptoms you should not ignore. According to the findings of one study [14], there are more cardiac and non-cardiac deaths registered during Christmas and New Year’s Eve than would otherwise be expected. Although there can be many explanations for this pattern, the authors believe one issue is that many people delay seeking care. This delay can often cause irreparable damage or even death. In fact, one study found that patients discharged during the holiday season were less likely to have a follow-up at either 7 or 14 days, compared to control groups from November and January. Even worse, patients discharged during the holiday period had a higher risk of death or readmission [15].

It’s understandable that having plans, wanting to enjoy some time off, or not having your regular doctors available might be deterrents. Despite the discomfort, if you feel ill, contact a physician, even for a virtual consult, to make sure you can postpone your visit to a hospital or not. Your friends and family will appreciate having you around in good health for many years to come, more than they would for a few hours during the holidays.

5. Nurture the relationships that matter

Time and time again, research has shown that social relationships are paramount for health [16], with meaningful relationships contributing to good health outcomes, and toxic relationships being associated with health problems. This finding is also supported by the Harvard Study of Adult Development. The research team in this study has found that social relationships are good for health, and that loneliness is detrimental to it. Moreover, the quality rather than the quantity of relationships matters, with good relationships even having protective effects on our brains. So take advantage of this holiday season and be intentional about who you reconnect with. It might not only bring joy to someone else but also make you and others healthier, at the same time. How’s that for a holiday present?

If you’d like to know more about how loneliness and social isolation can impact your health, check out this post with the latest research.

Good news: Despite the ongoing myth that holidays are a time when more people than ever commit suicide, the facts suggest otherwise. Actually, the holiday months have some of the lowest suicide rates [17], so it is really about building bridges and better relationships for years to come with those we hold dear.

6. Be aware of potential allergies

While Thanksgiving, Christmas, and New Year’s should bring out the best in people, they also bring out all sorts of substances we might not be exposed to throughout the year. From special plants, decorations, all the way to spices or foods, perfumed candles, or other special gifts, these can all induce allergies. Thankfully, if there are any allergic reactions to the holidays, the risk of anaphylactic shock is relatively low [18]. Even so, any allergic reaction could put a damper on your holidays so it’s good to have some allergy medications on hand, especially if you’ve had allergies before. It’s also good to ask about the ingredients in any foods you’re having. If you’re visiting, you might also let your host know in advance of any allergies so they can prepare or just show up with a few dishes that you know are safe.

7. Avoid injuries

The holidays are a prime time for injuries, some of which are brought on by the very occasion you are celebrating. One perfect example is Halloween. The Consumer Product Safety Commission (CPSC) reported that in 2018, 4,500 Halloween-related injuries were treated in US hospitals [19]. The greatest cause was pumpkin carving, with 44% of the total number of injuries, followed by falls at 25% of the total, and cuts, injections, or other injuries related to costumes, pumpkins, or decorations at 27%. That same document includes a list of tips and tricks to prevent children and adults alike from getting hurt, like:

Leave the pumpkin carving to adults. Kids can scoop out the inside or trace the design with a marker to still be involved
Choose the correct size for the costume. Baggy outfits can cause children to trip and fall
Do not leave burning candles unattended or, even better, use electric candles
Declutter. If you’re preparing to receive trick-or-treaters this year, don’t make the way to your door an obstacle course. Remove any items that might cause accidents from your yard, steps, or porch.

Remember that injuries caused by putting up and taking off Christmas or other winter holiday decorations are also extremely frequent, so be careful and don’t take unnecessary risks.

8. Stay safe during travel

Usually, many people travel during the holidays to either be with their loved ones or just to enjoy the days off. While unnecessary travel is not recommended during a pandemic, you might still find yourself on an airplane or traveling to a new place. That’s why it’s more important than ever to stay healthy and be able to enjoy the holidays even when on the road.

From travelers’ diarrhea to catching a viral disease, travel is not easy for everyone. Here are some tips to help you get through it and minimize your chances of becoming ill:

Be careful of what you eat and drink. If you are in a place with different sanitary practices or a different climate, eat from reputable sources. Make sure you ask whether the tap water is good to drink before downing it. If you’re in doubt, drink bottled water and avoid ice cubes. It could save you lots of time spent on the toilet, even though problems like traveler’s diarrhea get resolved on their own most of the time.
Disinfect surfaces that you are touching. This includes trays and armrests in airplanes and other commonly touched surfaces in hotel rooms or temporary accommodations. If you’re in doubt as to what disinfectant you should be using, check out this list made by the CDC for household cleaning.
Bring a decent supply of regular and emergency medications with you. You never know whether you might experience delays in getting back home and if you need a certain medication, having a supply for a few extra weeks might come in handy. It’s also wise to plan ahead and just carry any additional drugs you might need in case of acute symptoms.

CONCLUSION: The holiday season is coming soon and we should take advantage to the fullest. Even though things are not like in other years and we have to worry about a pandemic and our health more than ever, we can take steps to mitigate many of the factors that could negatively impact us. From holiday meals to traveling, spreading the cheer or warding off COVID-19, this article covers some of the things you might want to do in order to stay healthy and out of the hospital. As usual, do what is right for you.

How are you planning to spend your holidays?