Is this really the most wonderful time of the year? Sure, you may reunite with loved ones, open presents and get a few days off from work but you may also overeat, drink excessively, stress out and lose sleep. Joy to the world.
The season's pressures are abundant, but you can reduce their harmful health effects. Here's how:
Eating too much or too little
While running errands during the festive season, you can forget to eat. But, explains Gina Sunderland, a dietitian at St. Boniface General Hospital in Winnipeg, skipping meals lowers the metabolic system, leading to weight gain. It can also lower your immune system. Before heading out, pack some yogurt, cheese or fruit, she suggests. And, if needed, take a well-balanced multivitamin-mineral supplement.
On the flipside, over-consumption, especially of fatty foods, can lead to weight gain, as well as diabetes and heart disease, says Sunderland. "We need to take the concept of moderation to heart. Think of the buffet [at a holiday party] as a menu; pick what you really want."
Drinking too much
Having a few too many at a party can leave you hung over, headachey and uncomfortable. Save yourself the pain and suffering by concentrating on prevention. "Plan how many drinks you're going to have," offers Frederick Rotgers, associate professor of psychology at the Philadelphia College of Ostheopathic Medicine and author of Responsible Drinking (New Harbinger Publications, 2002). Throughout the evening, Rotgers suggests "no more than four [alcoholic drinks] for men and three for women."
For another way to avoid overdrinking, Rotgers recommends nursing your drinks -- one per hour -- alternating between alcoholic and non-alcoholic beverages, drinking water or soft drinks to satisfy thirst and drinking alcoholic beverages only at mealtimes.
Excess stress
Stressors -- such as financial worry and holiday shopping -- can trigger negative feelings and depression. The severity may worsen for those who don't have fulfilling family relations or for those who have recently lost a loved one. According to Health Canada, planning ahead and creating a prioritized task checklist can decrease stress. Ask for help to complete tasks, let go of unrealized tasks, take advantage of employee assistance programs and find time for yourself -- be it a nap or yoga class.
Sleep deprivation
A little sleepiness, irritability and poor performance may not be terrible prices to pay for a great night out, but be aware of the dangers of drowsiness. "The biggest concern is people driving under those conditions," says Dr. Helen Driver, of the Sleep Disorders Laboratory at the Kingston General Hospital, in Kingston, Ont. "There are an increased number of road accidents [because] of tired drivers."
Of course, the best way to avoid drowsiness is to give your body the amount of sleep it needs but, for a temporary solution, a cup of coffee may do the trick. Caffeine, explains Driver, can perk you up for about four hours post-consumption. She also suggests drinking sufficient amounts of water to counteract the extra alcohol you may consume during the holidays, keeping to as regular a sleep schedule as possible and getting at least four hours of consolidated sleep.
"We can all function on a bit of sleep deprivation," says Driver. "But try to sleep a little later one morning, and use the holidays to get back into the rhythm for work or school."
Chat with other readers about the holidays in our forums.
Heather Camlot is a Toronto-based freelance writer who covers a variety of topics including health, entertainment, travel, fashion and home decor.
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