By Barbara Pierce
For many people this holiday season won’t be the most wonderful time of the year. The holidays create more health problems than any other time of year, according to the CDC.
Here are some of the common holiday health issues which we may encounter and how to deal with or avoid them.
Overeating
The holidays are a time for indulgence. Most of us pack on a few pounds in the Halloween-to-New Year’s stretch, but it doesn’t have to be that way, even at food-centric holiday gatherings when nearly every gathering features a voluminous buffet of delicious things we know we shouldn’t eat.
Occasional overeating isn’t terrible, though it can cause stomach pain and heartburn — and if you have diabetes, will cause your blood sugar to spike and can be difficult to get it down. If you have heart issues, it can cause serious problems. Tossing aside your healthy eating habits for two months straight can disrupt your eating pattern permanently and cause challenges.
Tips to help you get through: Don’t skip meals; the combination of being hungry with an abundance of appealing holiday food isn’t good. It’s especially important not to skip breakfast. Eat protein with most meals so you’ll have the energy to handle the long busy days.
Focus on drinking plenty of water to help your digestive system process the overload.
Take the focus off food. Tell yourself you’re there to enjoy being with the people you’re with, not for the food. Fill half your plate with fruits and vegetables. Then pick the foods that you think you will most enjoy and skip the foods you might not enjoy. Eat slowly and savor every bite. Try to wait 10 minutes before having seconds.
Holiday drinking
It can be easy to consume too much alcohol without realizing it. Binge drinking during the holidays is a big law enforcement and public health problem.
Celebratory drinking paired with bad weather and more cars on the road, the statistics aren’t festive. And excessive alcohol takes a toll on many organs of your body.
Monitor how much and how quickly you’re consuming your drinks. If you think you may drink more than you want to, decide at the beginning of a party how many drinks you’ll have and stick with the plan. Have an exit plan. Or, choose non alcoholic options.
Holiday Depression
The holidays — with all the demands and stressors — are triggers for anxiety and a low mood.
“Plus, we’re in the shortest days of the year which could be a dark hole that feels like it’ll last forever,” said James Anderson, P.h.D., chief of the department of psychiatry at Bassett Healthcare Network in Cooperstown.
“The holidays can be a time of joy, but if you’re already feeling alone, estranged or sad, these feelings can be magnified,” he added.
See more on dealing with depression elsewhere in this issue.
Relationship Challenges
Relationships fall into four categories: family, friends, lovers, and acquaintances. Regardless of the type, they’re never easy during the holidays.
For many people, spending time with family is a mixed blessing or just incredibly painful. If you’re in the “I can’t stand my family” boat, find ways to limit your exposure. Making an appearance for a little while, then politely skip out, saying you have another commitment, may be a mentally healthier way to get through it.
Holiday stress
Stress levels reach a fever pitch for many of us. This excess stress wears on our bodies. It triggers the release of cortisol, which can cause health problems. Spiking blood pressure and a racing heart are both very common. Migraines and stomachaches may also be a result, as well as insomnia.
Find ways to relieve your stress: Do physical activity every day, preferable outside. Schedule time to get out, walk or bike. Time in nature reduces stress.
Prioritize self-care; schedule time for activities that make you feel good, like reading a good book, seeing a movie, getting a massage, listening to music you love. Don’t resort to eating comfort foods, drinking and binge-watching TV.
Connect with people who are supportive of you and get plenty of sleep.
Holiday-related accidents
Emergency departments tend to see a sharp rise in accidents associated with the holidays. Decorating related falls are common, many caused by falls from ladders. Take caution.
There’s a sharp uptick in automobile accidents this time of year, due to alcohol, bad weather and an increased number of drivers on the road. Leave plenty of time to reach your destination, avoid drinking and driving, never text while driving and pay attention to the other drivers around you.
Remembering what the season is actually about — family, love, togetherness, perhaps your religious beliefs — is important in making it through the season with joy.