Her Health: Staying Healthy Over the Holidays
It’s here again ... that most wonderful time of the year. You know, the time we eat too much, drink too much, and spend too much. By January, we are exhausted, cranky, and broke. To make matters even worse, we’re bloated, and our clothes are too tight. And, no matter what little lies we tell ourselves, it’s NOT water weight ... aahhhh, 'tis the season. But this year, you can choose to be different, to make healthier choices, to feel good during — and even after — the holiday season.
Through the years, I have learned a trick or two about staying healthy through the holidays. Some of my knowledge came the easy way, by learning through medical school, residency, and my fellowship in integrative medicine. Most of this wisdom, however, has come through life experience, either learning from my own mistakes or those of my patients. If overindulging, overdoing, overspending were an Olympic event, I’d have won a gold medal many years ago. (Actually, I know several of my gal pals who would have given me quite a run for my money ... )
But, rest assured, there is hope, even if you are the most diehard holiday fanatic. You can make this holiday a healthier, happier one for you and your family. These few simple changes can go a long way in maintaining your health over the holidays.
Get enough rest. Women in particular, tend to not get enough rest during the holidays. Between the shopping, wrapping, school plays, parties, and cooking, there are simply not enough hours in the day to get everything done. What we usually sacrifice first is sleep, which leads to many problems. One of the easiest ways to maintain a healthy immune system is to get enough sleep. This year, rather than focusing on your endless “to do” list, and compromising on sleep and relaxation, focus on getting enough sleep first. As Judith Lasater, founder of the Yoga Journal, and a teacher of mine, taught me years ago, “Take one thing off your to do list everyday.” I assure you, the world will not come to an end; you’ll feel better and be healthier.
Exercise. People who participate in moderate levels of regular physical activity have a reduced risk for colds (upper respiratory infections, or URI). Researchers at the University of South Carolina surveyed 500 adults ages 20 to 70 to study the relationship between different levels of physical activity and the risk of developing a cold. They found that people who exercised regularly had 20 to 30 percent fewer colds than people who did not exercise or had limited physical activity. Regular exercise will also help you to maintain your weight and burn off those excess calories that are so easily available and hard to avoid. Exercise also increases endorphins which will improve both your energy and your mood.
Practice moderation. Like it or not, in our culture, the holidays tend to be a time of over-consumption. In spite of our best intentions we eat too much, spend too much, and do too much. This leaves us eventually feeling exhausted and depleted. I once asked an elderly patient of mine who had grown up poor and uneducated yet had managed to raise 10 children who all graduated from college, “What is your secret to life?” His response? “Moderation.” This holiday practice mindfulness in your consumption. Before consuming anything, whether it is food, alcohol, or a material possession, pause, connect, and allow. Pause. Take a deep breath. Connect with the feelings and needs behind the consumption. Are you eating because you are hungry, or is there another reason? Are you buying something with intention, or this an impulse buy that will not serve you in the long run? Do you really need that third glass of wine? After pausing and connecting, allow yourself to make a healthy decision.
Practice contentment. Developing a practice of contentment and gratitude will help keep you focused on the spirit of the season and avoid the excesses that eventually lead to suffering. A simple way to do this is to think of five things you are grateful for everyday. I like to practice this at night before going to sleep. I have found it to be a simple but effective tool for insomnia.
Delegate. As women, we often find ourselves trying to do it all. This rapidly leads to exhaustion and irritability. One simple solution is to ask for help. Get your kids or your spouse to pitch in with gift wrapping, tree trimming, or even cooking a simple meal. One of my favorite things to do is to hire a college student to help out for a few days over the holidays. This time of year, it is usually quite easy to find a student who is delighted to earn a little extra spending money. Simply having someone available to run errands, wrap presents, or entertain the little ones can make a big difference in your stress level.
Get your flu shot. According to the Centers for Disease Control (CDC), “Yearly flu vaccination should begin in September or as soon as vaccine is available and continue throughout the influenza season, into December, January, and beyond.” The CDC also recommends limiting contact with others as much as possible if you do develop the flu. A good general rule to follow is to stay home until you have not had a fever without using fever reducing medicines for at least 24 hours.
Practice prevention. Other recommendations from the CDC for avoiding the flu will also reduce your exposure to the common cold. “Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it. Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub. Avoid touching your eyes, nose, and mouth. Germs spread this way. Try to avoid close contact with sick people.”
Stay hydrated. Alcohol, caffeine and cigarette smoking can cause dehydration, which can increase your susceptibility to infection. During the winter, there is less moisture in the air as well. Both dehydration and dry air tend to dry out your respiratory passages. All of these factors contribute to an increased risk of airborne infections. When our respiratory passages become dry, there is less of a protective barrier against viruses and bacteria. This, in turn, leads to a greater susceptibility to infection. Maintain your hydration by drinking lots of fluids. It is also helpful to moisten the air in your home and office by using a humidifier. If you choose to use a humidifier, clean it regularly to prevent the growth of bacteria and molds. (My favorite humidifier is a Venta Airwasher. I have had mine for at least five years. It both purifies the and moisturizes the air. It is very easy to clean and is user-friendly.)
Eat well. During the holiday season, it is very easy to eat mindlessly. This is especially true when you are very busy and haven’t taken the time to plan ahead. While the general recommendation is to eat four to five fruits and vegetables per day, I generally recommend to my patients that they eat seven to eight servings per day. Vegetables and fruits are loaded with phytochemicals that are helpful in maintaining optimal health and decreasing the risk of many different diseases. They are also very filling and much lower in calories for the volume of food consumed. By increasing your fruits and vegetables over the holidays, you will decrease your chance of gaining weight and increase your chances of staying healthy.
Try vitamins and botanical supplements. There are many vitamins and botanicals that are promoted for reduction of cold and flu symptoms. Many have limited research to support manufacturer’s claims. However there are a few supplements available with enough evidence for me to recommend them to my patients. To reduce your risk of a URI, I recommend 200 to 500 milligrams daily of Vitamin C. The scientific evidence supports a modest benefit. I also often recommend one gram of Vitamin C two to three times a day for the first three days following onset of symptoms.
Botanical supplements that also have enough scientific support for me to recommend to my patients include echinacea and andrographis. I generally recommend 100-300 milligrams of echinacea of powder extract three to four times a day for three to four days. Echinacea works by boosting your natural immunity and is most effective when started as soon as possible after the onset of symptoms. It is generally safe although, in children, it may cause the development of a rash. Andrographis is another herb that may reduce the duration of cold symptoms. While generally regarded as safe, these herbs have not been extensively studied for safety in pregnancy. For this reason, I do not recommend them for women who are pregnant or nursing.
Finally, the most important thing you can do to stay healthy this season is to nourish your spirit. This time of year is a special time in which we have the opportunity to practice kindness, compassion, and generosity. It is a time of community, fellowship, and connection with all that is sacred in our lives. People with a regular spiritual or religious practice live longer, healthier lives. In one recent study, life expectancy of those with a regular religious practice was increased by seven to 13 years. No matter what your religion, take time to rekindle your connection with all that is sacred in your life this holiday season. You’ll be healthier and happier.
Catherine Stallworth, M.D., practices at Nashville Integrated Medicine. She can be reached at 385-7001or info@nashvilleintegratedmedicine.com.
