Keep your health and your cool with these stress-busting holiday strategies
The winter holiday season brings about so much activity, from parties and presents to visits from loved ones. While holiday commercials want you to believe that all of this bustle is good for you, the truth remains that the season is a source of anxiety and disruption for some. Add in the changes to social distancing and reunions between family members that haven’t seen each other for years, and it’s natural for even eager holidaymakers to be a bit uneasy.
The experts at Weill Cornell Medicine understand that these can be uncertain times and offer their advice for easing back into merrymaking safely and with optimal health.
Get the updated COVID-19 booster ahead of gatherings and travel
Protect your health at upcoming gatherings by scheduling an appointment for the updated COVID-19 booster shot. Dr. Karen Acker, Assistant Professor of Clinical Pediatrics at Weill Cornell Medicine and Assistant Attending at Phyllis and David Komansky Children’s Hospital at New York-Presbyterian Hospital, recommends the updated booster shot for both adults and children because the omicron variant continues to infect thousands of people a day in the U.S.
“Omicron spreads much more easily than earlier variants, including delta, which was prevalent in 2021,” Dr. Acker says. “Omicron can cause reinfection with COVID-19, even in people who have recovered from a past infection.”
The COVID-19 booster vaccine’s side effects are mild in both adults and children. “Those receiving the updated booster generally experience similar side effects to those associated with earlier versions of the COVID-19 vaccine, such as pain in the upper arm, a day or two of muscle aches, fatigue and, occasionally, fever,” Dr. Acker says. “And all of these tend to resolve quickly.”
Assess that the holiday party
Whether it’s a concern about COVID-19, the flu, or Respiratory Syncytial Virus Infection (RSV,) people may still be on heightened alert around the risks that gathering with others can have to health. While there’s no one-size-fits-all advice for whether to attend that holiday party or stay home, everyone is entitled to practice boundaries that work for their risk category and comfort level. Those feeling sick should stay home; anyone with the flu should wait until 24 hours after the fever until they go back out around other people again.
If you feel OK, continue making decisions based on your values and communicate them to those you visit with this time of year.
Plan for good health before traveling
If you’ve decided that you’re OK with going out and about, perhaps on a train or bus, what steps should you take to stay healthy? In addition to frequent handwashing and the typical strategies we use to keep safe in day-to-day situations, travelers should have a plan for what to do if they do feel ill away from home.
At a minimum, research where you'll be traveling to and make a list of places you can access if you get sick. Whether it's a rural location you've never visited or someplace overseas, you can save time during an emergency if you know where to seek help.
You should also bring a list of your prescriptions, including dosage and prescribing physician, in case you need to get an emergency refill or replacement. Don't put your medicines in a checked bag on the flight or bus; those should stay near you in a carry-on bag. In addition to your prescriptions, keep a simple but well-equipped first aid kit handy. Include staples like fever reducers, antibacterial creams, a thermometer, and bandages, or buy a pre-made kit small enough to fit into your backpack.
Be on alert for dehydration, says Dr. Gregory Dann, a pediatrician and Clinical Professor of Pediatrics at Weill Cornell Medicine.
“Drink plenty of water. Carry personal water bottles and refill them throughout the day. In significant heat, stay indoors with air conditioning or in the shade. Check the daily weather forecast to make sure you are adequately prepared for extreme temperatures.”
Dr. Dann also suggests that travelers keep an eye out for symptoms of viral illness, such as headache, muscle aches, stomach pain, and fatigue. “They can also present with vomiting and diarrhea, or cough and congestion with or without fever,” he says. Dr. Dann recommends travelers do what they would normally do at home to get healthy on the road, with hydration, rest, and over-the-counter fever reducers.
Tackle stress one bite at a time
Finally, we often associate the holidays with amazing food, including indulgent treats that may be outside of our typical calorie budget. While it’s OK to sample rich eats in moderation, Rachel Stahl, MS, a registered dietician in the Division of Endocrinology, Diabetes, and Metabolism at Weill Cornell Medicine, offers suggestions to avoid overdoing it.
Consider mindful eating, where you use your senses to fully experience your food. This technique takes practice but can help you eat just what you need, even when stressed. To reduce stress, consider meditation, short walks, herbal tea, and plenty of rest. “For some people, high levels of stress can increase hormones, notably cortisol, and the ‘hunger’ hormone ghrelin, which is linked to increased appetite,” Stahl says. “Stress can contribute to cravings that lead us to crave more foods high in fat, sugar, or both.”
Other tactics to keep eating in check include using smaller, portion-controlled plates, eating healthy high-protein snacks between meals, and taking time to sit and eat with others instead of eating on the go. If you want a piece of pie, have it, but stop when you’re full.
"Practice moderation so that you can eat the foods you enjoy without overeating. Restricting too much can leave you feeling deprived and guilty, which can set you up for overeating later on.”
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