It’s the most wonderful time of the year ... for ambulance services, the makers of cold and flu remedies and stockholders in NoDoz.
Not to go all Grinch on folks a couple of weeks before the Thanksgiving bird even gets thawed, but the upcoming holiday season could actually be hazardous to your health.
For many, the holiday season means “extreme stress and sleep deprivation,” said Dr. Lisa Johnston, medical director of Northside Hospital’s Sleep Disorders Center.
Worst-case scenario, it can even mean a trip to the hospital. “From common illnesses to minor accidents, emergency departments often get more than their fair share of visitors this time of year,” said Dr. Sarah Jane Reedy, an emergency physician at Piedmont Hospital.
Not all holiday maladies rise to the ER level, of course. And most are avoidable, especially if you follow our experts’ advice on staying healthy all the way into the new year.
The list starts with tips on avoiding the flu, which tends to get passed around like bad fruitcake at the holidays, when people travel and socialize so much. Read on for more information on eating, sleeping, even remaining injury-free at the mall.
- Wash your hands often: Reedy says many Atlantans already are suffering from flu effects this year. One line of defense: Washing hands regularly, with warm water and soap for at least 20 seconds (that's about two renditions of "Happy Birthday," Dr. Jennifer Trachtenberg, a board certified pediatrician at the Mount Sinai Medical Center, advises the flu averse of all ages). And always cough or sneeze into a sleeve or tissue.
- Embrace the needle: "The Centers for Disease Control [and Prevention] recommends everyone 6 months and older receive a flu vaccination," Reedy said. "The more family and friends around you that have been vaccinated, the less chance the virus has to ruin your family's holiday plans."
- Eat your vitamins: Eating plenty of vitamin C-rich fruits and vegetables (see the CDC's list at www.fruitsandveggiesmatter.gov/benefits/nutrient_guide.html) can build immunity to colds. And yes, Trachtenberg said, chicken soup helps if you do get a cold: The broth loosens congestion and also has an anti-inflammatory effect.
- Get enough sleep: Northside's Johnston recommends seven to nine hours a night for most adults even during the holidays. Among the possible serious complications of sleep deprivation are depression, irritability, impaired memory and slower reaction times — bad effects if you're trying to get that last half-price HD TV on Black Friday, much worse if you're navigating Spaghetti Junction at rush hour.
- But not too much sleep: Keep a regular sleep schedule by going to bed and getting up at the same time each morning. Don't remain in bed at night for more than 15 minutes if not asleep and avoid taking long naps during the day.
- Sit down to eat: It's easy to overeat or eat the wrong things while socializing. "We don't realize how much we have eaten when we nibble at food, while standing next to the serving table," said Lisa Giles, diabetes and nutrition educator at Northside Hospital.
- Take a walk: Exercise helps moderate the effects of extra stress and calories. Giles suggests taking a walk after a big dinner, while other experts recommend taking brisk walks of at least 10 minutes twice a day.
- When in doubt, drink water: Proper hydration is key to weight control, cold and flu avoidance and restful sleep. Drink at least eight cups of water a day and avoid caffeinated beverages (coffee, tea, cola) in the afternoon and evening. Meanwhile, there's no time of year when the alcohol flows freer or is easier to abuse. "Know your limits, including interactions with medications you may be taking," said Piedmont's Reedy. "If you plan to attend a holiday party where alcohol will be served, choose a designated driver."
- Don't drop when you shop: Emergency rooms see an increase in "holiday-specific injuries" such as sprained joints and broken bones as temperatures drop and revelers and shoppers spend more time in unfamiliar settings, Reedy said. Watch for ice on sidewalks, driveways and parking lots. Make sure your field of vision isn't impaired, and don't carry more items than you can handle.
- Avoid what heartburn you can: While they can't do anything about those nosy personal questions from your relatives, experts can help with the physical heartburn brought on by overdoing the holiday goodies. Northside's Giles advises eating frequent small meals and avoiding spicy and greasy foods. Also: Don't lie down right after eating or drinking large amounts of fluids.
