The period between the holidays and the new year is notably
hectic for many individuals. It involves reduced sleep, increased travel, and a
rise in social engagements. People often consume foods outside their regular
diets, indulge in more alcohol, and experience heightened stress levels. Even
those with relatively low-key holiday plans may find disruptions to their usual
routines.
All these changes can significantly disrupt circadian
rhythms, the biological processes that regulate daily bodily functions. This
disruption not only increases the risk of respiratory infections like COVID and
influenza but can also leave individuals feeling mentally off, according to
research.
The holiday chaos frequently results in entering the new year feeling thoroughly exhausted. To navigate this whirlwind, four doctors were asked to share the one habit they steadfastly avoid for the sake of their well-being.
The Jaw-Dropping Consequences of Excessive Social Commitments!
Dr. Benedict Ifedi, a primary care physician affiliated with
Memorial Hermann Medical Group, consciously avoids overcommitting to social
activities during the holiday season. A recent survey revealed that, on
average, Americans plan to attend five holiday gatherings this year, and a
majority anticipate being busier than in previous years.
Having learned from past experiences, Ifedi is cautious not
to attend too many events during the holidays, as he has returned feeling more
fatigued than before. Recognizing the impact on his effectiveness as a
physician, he emphasizes the importance of being selective about social
engagements and has embraced the mantra: "Sometimes doing nothing is doing something."
Ifedi focuses on striking a balance between rest and spending
time with friends and family to recharge and maintain effectiveness at work
without experiencing burnout. He achieves this by prioritizing high-yield
social activities—gatherings that uplift and energize him—over potentially
draining and toxic get-togethers.
His approach involves emphasizing quality over quantity, encouraging thoughtful consideration of the impact of social activities on overall well-being.
Skipping Exercise Altogether Can Be a Game-Changer!
Dr. Eric K. Holder, a physiatrist affiliated with Yale
Medicine, prioritizes engaging in some form of movement during the holiday
season. Extended periods of sitting, which are common during this time, can
lead to issues such as blood pooling (increasing the risk of blood clots), low
back and spine pain, and impaired blood sugar control, as noted by Yale
Medicine.
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| Overcommitting to plans can cause unnecessary stress this time of year |
Regular physical activity is essential to counter these
health risks, according to Holder. The benefits of being physically active are
numerous, including protection of heart and lung function, mood enhancement,
and improvement in sleep quality.
While it's okay not to maintain your regular workout routine
during the holidays, giving yourself permission to rest can be beneficial.
However, incorporating some form of movement is encouraged, whether it's brief
10-minute walks, hotel room yoga, or dancing to holiday music while preparing
for family gatherings.
For those not already exercising regularly, starting now is
worthwhile, but gradual ramp-up is advised to prevent injury, according to
Holder. Recent research indicates that even short bursts of activity through
daily tasks, like taking the stairs or doing laundry, can offer significant
health benefits.
Holder emphasizes that moving the body is crucial for overall well-being.
Reality of Traveling Without a Mask, Especially Before Reuniting with
Vulnerable Loved Ones!
Dr. Malathi Srinivasan, a clinical professor of medicine at
Stanford Medicine, prioritizes traveling with a high-quality face mask during
the holiday season. Planning a trip to India with her relatives, she is
cautious about the potential health risks and aims to avoid falling ill and
missing the family reunion.
The primary concern for Srinivasan is preventing the
transmission of illness to her at-risk relatives, especially older family
members. To mitigate risks, she and her family have committed to wearing masks
in specific situations, including public transportation, crowded markets,
airports, and during flights.
Srinivasan and her family have chosen KN95 masks, backed by evidence that suggests their effectiveness in significantly reducing the risk of upper respiratory infections in community settings. She emphasizes that KN95 masks are comparable to N95 masks in efficacy, provided they fit well, and they offer superior filtration compared to surgical masks.
Letting Stress Triumph Over You
Dr. Majid Basit, a cardiologist with Memorial Hermann Medical
Group, emphasizes the importance of prioritizing self-care during the
inherently stressful holiday season. Recognizing that excessive stress can
elevate blood pressure and trigger irregular heart rhythms, potentially leading
to heart attacks and strokes, Basit underscores the need to effectively manage
stress.
To address stress, Basit advises patients to create a
schedule that avoids over-commitment. Managing stress involves identifying
triggers and limiting exposure to them. Basit recommends practices such as
mindfulness, controlling social media use, focusing on controllable factors,
spending time in nature, maintaining good sleep habits, moderating alcohol
consumption, and regular exercise.
By adopting these habits, individuals can enhance their
well-being and happiness during the holiday season, according to Basit.
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