The Holiday season is our joyous and most wondrous time of the year. It is the time of the year when we give thanks for our many blessings, gather with loved ones to celebrate the miracles Christmas and Hanukkah, and finally prepare to ring in a new year with greater expectations.
However, it is also a time that presents several challenges to our physical and emotional health. These obstacles can include ill-timed injuries, debilitating illnesses, unhealthy eating habits, and a phenomenon referred to as the Holiday blues. Being aware of some of these hurdles can help prepare for a happier and healthier holiday experience.
First, let us talk about injury prevention. One of the major causes of injuries which can land you in the hospital or emergency room is slipping and falling during icy conditions. Even here in the Dallas-Fort Worth metropolitan area, there is potential for snow and ice storms. It is always safer to stay indoors during these times; but if you must go out, avoid carrying heavy shopping bags full of presents on icy walkways or stairs. It also helps to wear rubber-soled boots or shoes for better traction. Also, take smaller steps when treading on ice or snow. This may sound silly, but there are many living amongst us who have made Texas home from different parts of the country (and even the world). Some of our new Texas neighbors have never walked in wintry conditions before.
Driving in these same conditions can be even more perilous. As always, an ounce of prevention can lead to a pound of cure. Give yourself plenty of time to meet your destination and ease up on the gas pedal. It is important to drive slower on wet or icy roads. A normal 20 minute drive on a dry road may amount to 40 -- 60 minutes when roads are covered with snow or ice. Also, beware of "black ice" or ice that is so transparent that it cannot be seen from the driver's position. Many motor vehicle accidents have resulted due to underestimating treacherous highways.
Next, it is important to address preventing illness during the time of year when we all went to be merry. Unfortunately, winter is the time of year when common colds and influenza are most prevalent. While the influenza vaccine still struggles with its reputation due to common myths (it really does not make you extraordinarily ill or give you the flu), it is still one of the better ways to prevent feeling miserable from the flu when you should be celebrating with those you cherish most.
It is also crucial to wash your hands regularly and encourage others to do the same. Cold viruses tend to spread from hand-to-mouth contact, even more so than via airborne respiratory droplets. It may also be prudent to carry an alcohol-based hand sanitizer especially when approaching and interacting with shopping mall doors, escalator rails, elevator buttons, and ATM touch screens. In addition, do not be shy about using sanitizing wipes when preparing to travel by airplane or even by train or bus. Use these disinfecting wipes to wipe down tray tables, arm rests, and even your seat belt buckle. The presence of viruses and certain resistant bacteria including staphylococcus have been documented in these areas.
Moreover, be wary of foodborne illnesses which can also cause hospital visits during the holidays. Make sure dishes that include raw eggs are cooked thoroughly to 160° Fahrenheit to avoid contracting Salmonella. Ensure that turkeys are fully thawed before sticking them in the oven. If not, the inside of the bird may not get hot enough (165°), and you and your guests may experience bacterial gastroenteritis. This can lead to severe abdominal pain, excessive vomiting, diarrhea, and even cause dehydration. The same can occur after eating food that has been left out at room temperature for more than two hours so remember to refrigerate left overs promptly.
This provides a clever segue to my next topic on the agenda -- eating healthy during the holidays. It is common to gain 5 -- 10 pounds during the holiday season, and it is easy to overeat at holiday parties. It is important to know which foods are high in calories, salt, and fat. These typically include red meat and foods rich in saturated fat i.e. anything creamy, cheesy, or buttery. Also, processed meats, gravies, soups, crackers, and chips can be high in salt, which can increase blood pressure. Furthermore, sugary cocktails, desserts, pasta, rice, potatoes, and bread can increase blood sugar.
Readers may look at the above paragraph and wonder what else is left to eat while they revel, but you do not have to deprive yourself completely. Remain festive during this joyous time of year, but the key here is to employ moderation. Eat smaller meals during the day instead of starving yourself and binging at dinner time (or the time of the party). All you can eat restaurants are making a comeback. There is nothing inherently wrong with buffets as long as you are able to plan appropriately. Before venturing to the buffet or holiday party, eat a light and healthy snack about an hour before arrival. When partaking at a buffet table, use a salad plate to keep portions smaller and cut down on calories. Once at your table, eat slowly and be wary of high calorie liquid beverages. Limit alcohol intake as excessive drinking can sabotage the best dietary intentions. Imbibing too much can also impair judgment and slow driving reflexes which can bring about more traumatic events.
Finally, even though this time of year is usually filled with the spirit of joy and celebration, sometimes the holidays can trigger loneliness, sadness, and a general state referred to as the "Holiday Blues." Some may miss dear friends and family members who either live far away or have passed on. Others may feel unable to participate in holiday events like they once did. Adding to this is the general stress that can be ushered in by the holidays. As times commitments to family and friends can contribute to stress at work. In addition, the financial stress of buying gifts can also rear its ugly head.
It is no wonder that depression and suicidality increase during the holidays. Watch for signs of depression among your friends and family. These can include insomnia, trouble concentrating, loss of interest in things that they had high interest in the past, and a sudden loss in appetite.
Ways to combat the holiday blues or prevent them entirely include exercising. Working up a sweat can release endorphins in the body. These are natural "feel-good" chemicals that have been shown to help improve mood. Distraction methods, such as seeing a movie, can help alleviate stress at least temporarily. Socializing in general can also assist with this. Amazingly, volunteering for a worthy cause and helping and giving to those who are less fortunate can also help to improve your overall state of mind.
This time of year has always been a favorite of mine. Sure, there are hurdles that can emerge and present themselves as stumbling blocks in our path to a wondrous holiday. However, employing some common sense preventative measures, using the art of moderation, and embracing the principles of volunteerism can bring good tidings and great joy for all.
