A season that keeps on giving, Christmas can also include coughs, colds and stomach issues

By Dina Gavarieva

We are fast approaching the most wonderful time of year, but there are also some less welcome gifts the festive season can bring.

The sudden change in routine, the weather, and lifestyle habits can lead to colds, flu and respiratory infections.

It might seem like rotten luck, but coming down with a cold at Christmas is often due to increased exposure to germs in crowded spaces, the cold weather, and weakened immune systems due to stress.

It is not uncommon to experience short-term stress over Christmas thanks to financial pressures, family tensions, high expectations, grief and loneliness.

And as most of us know, stress can knock you for six – and you wake up on the big day full of cold.

So, plan ahead. Strengthen your immune system by drinking plenty of water and eating immune-boosting fruits and vegetables that are rich in vitamins C and E, such as citrus fruits, bell peppers and almonds, and remember to take your vitamins.

Other ways to beat the flu bug include washing your hands frequently and avoiding touching your face because viruses often enter the body through the eyes, nose or mouth.

And make sure you get enough sleep because rest is essential for a well-functioning immune system.

Now, if you manage to swerve a cold this festive season, don’t celebrate too hard – it could lead to gastrointestinal issues.

Christmas can be a GI nightmare due to overeating rich, fatty or sugary foods, and hitting the sherry.

The impact of all this can mean indigestion, bloating, acid reflux and constipation. Not the greatest Yuletide feeling.

Dehydration from excess alcohol consumption and not enough water is another surefire way to put a dampener on proceedings with the outcome being headaches, fatigue and weakened immunity.

However, there are more serious issues than bloating and hangovers to be aware of.

If you drink to excess, eat salty foods, find yourself festively stressed, and indulge in irregular eating patterns, you could be setting yourself up for Holiday Heart Syndrome.

This condition involves an increased risk of irregular heartbeat, elevated blood pressure and even cardiac events, particularly in people with pre-existing heart conditions.

So, stay heart safe by limiting alcohol intake, eating in moderation, staying hydrated, managing stress levels, ensuring you get the rest you need, and knowing your limits if you do have a heart condition.

And if you experience palpitations, dizziness, or chest pain, seek immediate medical attention.

Another unwelcome holiday guest for many of us is weight gain thanks to all those hearty, high-calorie meals that grace Christmas tables, not to mention the snacks and a reduction in physical activity.

While the weight gain might be temporary, there are longer-term consequences if it’s the start of a slippery seasonal slope such as an increase in cholesterol or insulin resistance.

But that’s the bad news. The good news is, Christmas is coming and there’s a lot you can do to ensure you have the best time without compromising your wellbeing.

First of all, stay active. Exercise is one of the best ways to help manage stress levels, boost your mood, and balance the extra calories that accumulate over the festive season.

Take a brisk walk after meals to aid digestion or to clear your head. Try to fit in a quick workout, even if it’s only 10 minutes a day. Go and dance, venture outside, take up bowling – do anything, just keep moving.

Another must-do is prioritise sleep. The run-up to Christmas is filled with late-night parties and busy work days, with sleep often becoming the first casualty of having a good time.

Unfortunately, adequate rest is essential for maintaining your immune system, regulating your mood, and keeping energy levels up, so don’t neglect the Zs. Aim for between seven and nine hours of quality sleep a night and stick to a consistent sleep schedule.

While temptation may be all around you, eat mindfully. Treats come with the Christmas territory, but moderation is key to enjoying the best that this season has to offer.

Meals packed with protein and vegetables will keep you full while balancing blood sugar, and choosing smaller portions of indulgent foods won’t leave you feeling like you’re missing out on the good stuff.

I said it earlier, but it’s worth saying again, stay hydrated.

Try keeping a reusable water bottle to sip on throughout the day. Alternate alcoholic drinks or coffee with a glass of water to stay balanced. And if you struggle to get excited about water, keep it interesting with slices of citrus, cucumber, or fresh mint.

Finally, take time to de-stress. The holiday season, while joyous, can be hectic and overwhelming so take moments to decompress.

Remember, the best gift you can give yourself this holiday season is good health and peace of mind, so be generous to yourself.

Dina Gavarieva is a qualified naturopath practising at Neomed Institute and Medical Centre, Limassol