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Tips for staying healthy during holiday season

Simple tips and tricks can help you avoid injury, illness.

"From common illnesses to minor accidents, emergency departments often get more than their fair share of visitors this time of year,” said Sarah Jane Reedy, M.D., an emergency physician at Piedmont Hospital.

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By Jill Vejnoska, Cox News Service 10:08 PM Friday, November 11, 2011

It’s the most wonderful time of the year ... for ambulance services, the makers of cold and flu remedies, and stockholders in No-Doz.

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 people the holiday season can only mean one thing,” says Lisa Johnston, M.D., medical director of Northside Hospital’s Sleep Disorders Center. “Extreme stress and sleep deprivation.”

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 Sarah Jane Reedy, M.D., an emergency physician at Piedmont Hospital.

Not all holiday maladies rise to the E.R. level, of course. And most are avoidable through careful planning, common sense — and by following experts’ advice on staying healthy all the way into the New Year.

We’ve started with tips on avoiding the flu, which can get passed around like bad fruitcake at the holidays when people travel and socialize. But read on for more on eating, sleeping and remaining injury-free at the mall.

Wash your  hands often

Reedy says many people 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. And always cough or sneeze into a sleeve or tissue.

Embrace  the needle

“The Centers for Disease Control recommends everyone six months and older receive a flu vaccination,” Reedy says. “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.

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 enough if you’re trying to get that last half-price HD TV on Black Friday, much worse if you’re navigating a busy highway 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 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,” says Lisa Giles, Diabetes and Nutrition Educator at Northside Hospital.

Take a walk

Exercise helps moderates 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,” says 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 says. Watch for ice on sidewalks and parking lots. Make sure your field of vision isn’t impaired, and don’t carry more than you can handle.

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