HOLIDAY HEALTH -
TIPS
Holiday
Depression/Stress
Coping
with Loss During the Holidays
Holidays are times when people remember
important and happy occasions and at the same time look forward to the future. But
if there has been a death in the family, serious illness or concerns about aging,
the holidays can magnify feelings of isolation, loss and loneliness. Anticipation
of any holiday is much worse than the actual holiday, and planning can help you
get through these times, or help others get through them. Sit down with family and
decide what each member wants to do for the holiday season and can handle
comfortably. Realize that it isn't going to be easy; just do the best you can. If
you live alone, invite someone over for a meal, go to a movie, or select a special
book to start reading that day. Have someone else shop for gifts, or postpone
gift-giving altogether. Decorate as much as you are ready for. Let someone else
cook the main holiday meal, or change the time of day when it was traditionally
served. Be sure to take care of your needs; get adequate rest and exercise.
Coping
with Loss During the Holidays II
Acknowledge the absence of your loved one;
have a dinner or toast in their honor; visit the cemetery or memorial site. Engage
in spiritual activities that are comfortable for you. All wounds take time to
heal; realize that you will feel sad at times. Don't be afraid to cry, or smile.
Enjoy the gifts of the season found in special memories and contact with families
and friends.
Don't
Forget the Elderly
Holidays can be especially stressful for the elderly.
Older adults often relinquish family leadership roles non-voluntarily producing a
loss of identity which causes depression. This loss of control is especially
evident to the elderly during the holiday season, which stretches from
Thanksgiving to New Year's Day, when they become guests at functions they formerly
hosted. And due to the break-up of the nuclear family, as well as death or
impairment of spouse and siblings, an increasing number of older Americans find
themselves alone at holiday time. Younger family members should try to involve
their elders in holiday preparations and make them feel an important part of the
family during the holiday season.
Fighting
Holiday Depression
1. Check traditions. Discard those that are no longer
fun, and create new ones.
2. Simplify your routine. Bake only one or two types
of cookies instead of ten or twelve.
3. Take time outs. Grab 15 to 30 minutes
for yourself to revitalize and recharge when you find yourself getting weary.
4.
Prevent money problems -- don't create them. Give gifts of time and yourself, or
pull names for gift exchanges. Enjoy activities that are free, such as driving
around to look at holiday decorations; going window shopping without buying;
making a snowperson with children.
5. Exercise. Get outdoors, get fresh air,
and work out the built-up stress. Phototherapy, a treatment involving a few hours
of exposure to intense light, is effective in relieving depressive symptoms in
patients with SAD.
6. Don't go overboard. Enjoy the special holiday foods that
you only get at this time of year, but don't overdo it.
Fighting
Holiday Depression II
1. Keep expectations for the holiday season
manageable. Try to set realistic goals for yourself. Pace yourself. Organize your
time. Make a list and prioritize the important activities. Be realistic about what
you can and cannot do. Do not put entire focus on just one day (i.e., Christmas
Day) remember it is a season of holiday sentiment and activities can be spread out
(time-wise) to lessen stress and increase enjoyment.
2. Remember the holiday
season does not banish reasons for feeling sad or lonely; there is room for these
feelings to be present, even if the person chooses not to express them.
3.
Leave "yesteryear" in the past and look toward the future. Life brings
changes. Each season is different and can be enjoyed in its own way. Don’t set
yourself up in comparing today with the "good ol’ days."
4. Do
something for someone else. Try volunteering some time to help others.
5. Be
aware that excessive drinking will only increase your feelings of depression.
6.
Spend time with supportive and caring people. Reach out and make new friends or
contact someone you have not heard from for awhile.
Holiday
Depression
Contrary to popular belief, the holidays are NOT when most
suicides occur (it's actually early spring). Still, the stress of the holidays can
deliver a one-two punch to mood and energy levels, even in people not normally
susceptible to depression.
Holidays
Can Be a Painful Time
The holiday season is a time full of joy, cheer,
parties, and family gatherings. However, for many people, it is a time of
self-evaluation, loneliness, reflection on past failures, and anxiety about an
uncertain future.
Natural
Holiday Stress Relief
If the holidays have really taken their toll, you may
want to consider these natural supplements: kava for stress-induced anxiety;
melatonin if worrying keeps you up at night; or St. John's wort if stress is
coupled with mild depression.
Return
Gifts Later
The day after Christmas is not the time to return unwanted
gifts. Wait until after the New Year when shopping crowds have diminished.
Set
New Goals
Looking forward to something provides calming perspective. Start
off the New Year with plans to buy concert tickets, book a weekend getaway, or
schedule a massage.
Take
The Stress Out of The Holidays
Be realistic about what you can do and
expect from the busy holiday season. Remember the greatest joys are often found in
the simplest thing
Holiday
Dietary Information
Avoid
Holiday Heart Syndrome
The holiday season can put extra stress on already
weakened hearts, leading to the "holiday heart syndrome." Overeating can
raise your cholesterol and weight, both of which increase heart attack risk.
Eating high-salt foods can add to heart stress by causing high blood pressure.
Heart palpitations brought on by excessive alcohol consumption are part of the
syndrome as well. Also, a special danger of the holiday season is attributing the
warning signs of a heart attack to indigestion.
Be
Prepared
If you're in charge of preparing the holiday meals, start cooking
early so you can enjoy the holidays. Create sauces, jams, cookies, and other items
that will keep until the guests arrive.
Dieting
During the Holidays
During the holiday season, choose one meal during the
day to eat something extra not allowed on your diet. If you ate one cup of
dressing or one cup of candied sweet potatoes or one slice of pumpkin pie, you
would not be blowing your diet. Also, you should not feel guilty for having eaten
the extra food. The holidays can provide good emotional and family support. In
addition, it may be more realistic for you to set a goal of weight maintenance
from November 24 until January 2 or 3. To expect that you will continue to lose
weight during the holidays is probably unrealistic and will make you feel guilty
if you do not lose weight. Instead, plan to keep your weight the same. Then after
the holidays, set a goal to continue your weight loss program.
Eating
While Shopping
It's easy to pick a fast food meal that is high in fat and
calories and low in nutritional content. The trick is to resist those extra
calories. You can eat a healthy meal at a fast food restaurant by resisting the
"super-size", limiting fried foods, and avoiding high fat condiments
such as dressings, mayonnaise, sauces and cheese. Instead, slather that burger
with mustard, ketchup or fat-free dressing or order a salad. And you can always
bring a piece of fruit from home to complement the restaurant's menu.
Ethnic
Concerns
Soul food may be good for the soul but not the body. The emphasis
on frying in soul food preparation and high fat flavorings are the major problems.
To keep the flavor but eliminate the fat, remove the skin from fried chicken and
cook without lard. Fix greens with lean ham instead of ham hocks and bake sweet
potatoes instead of making sweet potato pie. Healthful sweet potatoes can be
flavored with cinnamon, diced apples and a bit of brown sugar. And while there is
no way to make chitterlings healthy, he advises that they be eaten in moderation.
A healthful diet includes foods you enjoy prepared in healthy ways.
Ethnic
Cooking
Even Chanukah latkes, fried potato pancakes, can be part of a
healthful diet. Use a combination of non-stick spray and canola oils to fry the
pancakes, and be sure the rest of the meal is low fat. But, most important of all,
exercise portion control. Enjoy your latkes with family and friends and put the
focus on the tradition of the oil that miraculously lasted eight days during the
time of the Macabees.
Healthy
Entertainment Ideas
Looking for healthy holiday entertaining ideas? Instead
of a traditional holiday cookie exchange, invite friends over for a light meal
that includes vegetable soups, fresh breads, fruits and lettuce salads. And the
gathering does not need to revolve around eating to be fun. Structure the event so
food is not the main focus and clear the food as soon as guests have eaten. Make
sure there are plenty of other activities at the party such as board games, a
white elephant gift exchange or build some exercise into the event and go caroling
through the neighborhood.
Healthy
Holiday Helpers
When preparing meals for the holidays, try some of these
holiday helpers to keep meals lower in fat: 1.
Don't forget the roasted vegetables -- squash, sweet potatoes, parsnips or
tomatoes. These vegetables require little if any fat to prevent sticking, and
roasting them with your turkey is an ideal cooking method.
2. Strong-flavored
cheeses, such as gorgonzola or aged parmesan, add more "oomph" per ounce
and have less fat than easy melters such as cheddar.
3. Try pureed potato, skim
or low-fat milk rather than cream for your sauces.
Holiday
Cooking
Another suggestion is to serve large portions of fruits and
vegetables as a main dish and a small portion of meat as a side dish. Avoid
unrealistic New Year's resolutions, such as resolving to go on a drastic diet.
Creativity in the kitchen with different food preparation techniques, such as
steaming and roasting, and an emphasis on fruits and vegetables may be all it
takes to prevent holiday weight gain.
Holiday
Drinking
If you must drink, do so conservatively, limiting yourself to one
or two drinks interspersed with non-alcoholic beverages and food over a period of
time and do not drink and drive.
Holiday
Eating
The main rule to remember is moderation, whether this is in
consumption of red meat, which can be high in cholesterol and saturated fats, or
alcohol, which can raise blood pressure and triglyceride levels. Cream sauces tend
to be high in fat and cholesterol and desserts are often similar in content. Try
to balance intake of these items with regular servings of fruits and vegetables,
use lean meats and when possible, look for recipes that offer low-fat
substitutions for ingredients.
Holiday
Food Facts
Cranberries increase the acidity of the body, helping it fight
off certain bacterial infections. The berries may make smokers crave nicotine.
Certain wines and cheeses can cause migraine headaches. Pumpkins, squash and sweet
potatoes are high in vitamin A and beta carotene, which are associated with
decreased incidence of cancer.
Holiday
Heartburn
With rich foods and alcoholic beverages galore, heartburn is as
common as mistletoe and holly. Heartburn is the most common gastrointestinal
complaint, and approximately 32 million Americans take antacids at least twice a
week or more. More than 52 million Americans suffer from frequent heartburn -- and
most of them never see a physician to find out what may be causing it. Heartburn
can be an indicator of more serious illness. Heartburn also adversely affects the
quality of life for many people.
Heartburn may be worsened by overeating,
eating rich or spicy food, drinking alcohol and smoking cigarettes. Recurrent
heartburn may be a symptom of esophagitis, which usually is caused by acid reflux
(backflow of stomach acid).
Holiday
Weight Gain
The holiday season brings festive family get-togethers, office
parties and other traditional activities. What common thread do these activities
have? Food, food and more food! The average American gains 5 to 7 pounds over the
holidays.
Holiday
Weight Tip
If you weigh yourself the day after a holiday and find you're
two pounds heavier than the day before, don't panic; it's not fat. When the body
metabolizes carbohydrates it converts them into carbon dioxide and water. The
extra weight you're suddenly carrying is mostly water.
Resisting
Holiday Treats
How do you resist all the tempting treats that are customary
during the coming week? Eat a healthy snack before heading off to a holiday
gathering and never starve yourself the day of a big party or meal. Eat nutritious
and satisfying mini-meals throughout the day to help control your appetite.
Turkey
Day Hangover
The "turkey coma" a medical fact: It's
not that you're relaxed and full, although that's still part of it. Crashing on
grandma's couch before the pumpkin pie is served is the result of some very
interesting neurological and physiological processes. Large
amounts of carbohydrates such as are found in potatoes, bread stuffing and candied
yams help the body produce serotonin, a chemical in the brain that has a calming
effect. Because
the traditional Thanksgiving dinner is such a large meal, people often decide they
will forego breakfast and lunch. The sudden onslaught of food into the digestive
system on an empty stomach sends the body's production of insulin into overdrive,
depleting blood sugar and making you sleepy. Blood
concentrates in the digestive system to absorb all that food, decreasing its
concentration in the extremities, including the brain. Top it all off with alcohol
and it's no wonder you're napping after Thanksgiving dinner.
Turkey
Tip
Do you have turkey questions? Three companies offer 800 number help
lines. (Most also include recipe offers, as well as planning tips and preparation
advice). Butterball:
800-323-4848, and a TDD line at: 800-TDD-3848 (both operate 24 hours a day through
the holidays) Bilingual help is also available.
Foster Farms: 800-255,7227 (24
hours/day)
Reynolds: 800-745-4000 (24 hours/day)
Holiday
Health - General Information
Gather
Loved Ones
Ring in the New Year with your best friends and family. There is
no better way to step forward into the future.
Give
Thanks
Take a moment to appreciate all that you have. Reflect on your
favorite people or the pleasures of the day. Celebrate the moment.
Holiday
Travel Tips
1. Always follow the laws of your state AND the states in which
you plan to travel.
2. When driving to your destination, be DEFENSIVE!
3.
Wear seat belts!
4. With many family members being together for celebrations,
toddlers often are left to explore a possibly unsafe, non-poison-proofed home of a
relative. Ensure that the home you are visiting poses no safety hazards for your
child (long stairways, decks or ledges of porches, kerosene heaters, poisonous
plants, etc.)
5. Take your bottles of Ipecac and activated charcoal with you
when visiting. They do no good unless you have quick access to them!
Is
There a Santa Claus?
Is there really a Santa Claus? Parents should not be
concerned about promoting the myth of Santa Claus to their children. Kindly old
Saint Nick is the embodiment of qualities every child needs to believe in and a
little fantasy is healthy for children because it promotes creativity. There is no
need to worry about youthful angst when your children begin to question the
existence of Santa. Children are very good at rationalizing incongruities. There
has never been a child who has been emotionally scarred by believing in Santa.
And, as we all know, the red suited man and his reindeer have brought joy to the
hearts of children of all ages for many, many years.
Live
Christmas Trees
Water your Christmas tree with Sprite, 7-Up or any clear,
carbonated soda pop. It will stay fresher longer and will shed less needles.
Holiday
Safety
Carbon
Monoxide Poisoning
Winter welcomes the warmth of fireplaces, furnaces and
space heaters. But it also welcomes the deadly chill of an unseen killer -- carbon
monoxide poisoning. You need to be aware of the possibility of carbon monoxide gas
in your home and automobile this winter. It's a colorless, odorless and sometimes
deadly gas that is difficult to detect. Warning
signs of carbon monoxide poisoning include: Headaches
and seeing spots
Fatigue
Nausea and vomiting
Dizziness and confusion
Irregular
breathing
Ringing in ears If
you are experiencing any of these symptoms and fear you might be at risk, it is
important to consult your physician, local emergency room or local fire
department. Death from carbon monoxide poisoning can happen in just minutes.
Children's
Holiday Safety
1. Completely avoid foods and snacks that pose a choking
hazard to children under age 4 (pieces of turkey with bones, peanuts, popcorn,
chewing gum, hard candies.)
2. Keep toddlers and young children OUT OF THE
KITCHEN during cooking and baking times. Be especially careful to make sure
handles of pots and pans are turned inward toward the back of the stove so they
won't be grabbed by your child. Also, be cautious of hot cups of coffee or tea
that are setting around the home - they are very tempting to explore from your
child's perspective and cause thousands of significant burns each year.
3. For
toddlers and infants, avoid having small toys that they could choke on. A simple
rule of thumb is to remember "if it fits in the opening of a roll of toilet
paper, then it's probably too small to have around.
4. When looking for that
perfect toy to give your child or participating in your child's play time,
remember that not all toys are created equal when it comes to safety. Play it safe
this holiday season by following some basic guidelines.
Choose
Age-Appropriate Toys
Birth to one-year-olds explore with their hands,
mouths and eyes and enjoy toys they can touch or squeeze: crib gyms, floor
activity centers, soft dolls or stuffed animals, squeaky toys and activity quilts.
One
to three-year-olds climb, jump, walk, throw and play rough and tumble games: soft
blocks, large balls, push and pull toys, pounding and shaping toys and books.
Three
to five-year-olds like to experiment with imaginary situations and have toys that
are close companions: non-toxic art supplies, pretend toys (e.g., play money,
telephones), teddy bears or dolls and outdoor toys such as a tricycle with a
helmet.
Five to nine-year-olds like to be challenged with complex games that
teach specific skills and concepts: arts and crafts kits, puppets, jump ropes,
miniature dolls and action figures.
Nine to fourteen-year-olds develop lifelong
skills, hobbies and enjoy team sports: handheld electronic games, board games,
sports equipment, model kits and musical instruments.
Decorate
with Care
With the holiday season comes celebrations with friends and
family and decorating homes with holiday cheer. Whether your decorating includes a
Christmas tree, a Hanukkah menorah or symbolic Kwanza candles, remember to follow
these safety precautions to help ensure a safe and happy holiday season. 1.
Inspect Christmas lights for exposed or frayed wires, loose connections or broken
sockets.
2. Do not overload extension cords. Use no more than three strings of
lights on one extension cord, and never run an electrical cord under a carpet. Be
sure to secure electrical cords so children cannot pull them over.
3. Turn off
tree lights and make sure you put out fires and candles when you go to bed or
leave the house.
4. Keep burning candles, matches and lighters out of
children’s reach.
5. Do not place candles near draperies or anything that
might easily catch fire.
6. Install smoke detectors in your home on every level
and in every sleeping area. Test them once a month and replace the batteries at
least once a year.
7. Keep toddlers away from electrical fixtures and cover
electrical sockets with outlet covers when they are not in use.
8. Keep live
trees watered to avoid a fire hazard.
Don't
Drink and Drive
Have a safe and happy year and remember not to drink and
drive on New Year's Eve. Use a designated driver.
Holiday
Food Safety
That scrumptious looking holiday buffet you work so hard to
prepare may be hazardous to your guests' health. Food that sits out at room
temperature too long, poultry which has not been properly handled, and salad
dressing, egg nog or ice cream prepared with raw eggs may cause nausea and other
complaints. Keep food out for as short a time as possible. Hand washing, and
washing of utensils and food preparation areas are important. To be extra safe, I
recommend against using raw eggs at all. If you have the sniffles, be sure to wash
your hands frequently while preparing food. If not, you risk giving guests a gift
they don't want -- your cold!
Mistletoe
Poisonous
The Christmas mistletoe (Phoradendron flavescens) contains toxins
and is potentially poisonous. Accidental ingestion of one or two mistletoe leaves
or berries can cause stomach irritation. Consuming mistletoe may also result in an
acceleration of the heart rate, as well as an irregular heartbeat and
hypertension.
Poisonous
Poinsettia
Ingestion of poinsettia (Euphorbia pulcherrima) can cause
problems for both humans and pets. Contact with the skin can produce skin
irritation and dermatitis which are caused by the milky sap (latex) contained
within the leaves of the plant. Accidental oral consumption results in an
unpleasant burning sensation in the mouth. Accidental eating of the plant usually
results in spontaneous vomiting.
Toxic
Holiday Plants and Products
Plants and other items associated with the
winter and holiday season can be toxic to both humans and pets. What follows is a
general guide. Please consult your MD or veterinarian, poison control, and the
manufacturer for specifics. Remember, the earlier you seek treatment, the better! Low
toxicity -- poinsettia leaves/stems; balsam/pine/cedar/fir; angel hair (spun
glass); Christmas tree preservatives; snow sprays/snow flock; tree ornaments;
super glue; styrofoam; icicles (tinsel); and crayons/paints. Moderate
toxicity -- fireplace colors/salts; plastic model cement Moderate
to high toxicity -- holly berries and leaves; bubbling lights (methylene
chloride); snow scenes (may contain salmonella); aftershaves/perfumes; and, for
pets, chocolate (dark is more toxic than milk). Highly
toxic -- mistletoe (especially berries); epoxy adhesives; and antifreeze. Please
note that some items have special problems. For example, whereas angel hair is
usually considered to be of low toxicity, it can irritate eyes, skin, and the
gastrointestinal tract; the content of Christmas tree preservatives varies and
often effects depend upon the amount ingested; styrofoam, small parts from
Christmas tree ornaments and toys, as well as tinsel, can cause mechanical
obstructions in the gastrointestinal tract; snow flock can cause problems if
sprayed into the mouth and inhaled; and chocolate, of any type, should never be
given to a pet. Antifreeze deserves special mention because even a very small
amount can be rapidly fatal to small children and pets.
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