While the Christmas holidays are usually filled with joy, laughter, and cherished moments with family, they can also be challenging for those living with a chronic illness.
In this blog post, we will explore effective strategies to help you navigate the holiday season while managing your health, ensuring you can fully embrace this year's celebrations.
Holiday Planning and Preparation
Planning ahead can make your holiday celebrations smoother.
Plan Your Schedule
Create a holiday calendar to mark important dates, gatherings, and rest periods. This will help you visualise your commitments and keep them at a manageable level.
Preparation
Give yourself plenty of time for preparation. This pacing will allow you to handle tasks without any last-minute stress. Tackle decorations, shopping, and meal planning gradually to keep the physical load at a minimum.
Healthy Eating and Staying Hydrated
With food being a big part of the holidays, making a few adjustments can keep you feeling your best while still enjoying the festivities.
Food
After consuming a large meal, blood is redirected to the stomach to aid digestion, which can trigger unwanted symptoms. Instead, opt for smaller portions throughout the day. You can always return for seconds after spacing your meals a few hours apart.
Hydration
As many readers will know, staying well-hydrated is a crucial part of self-care when living with many forms of dysautonomia. It becomes even more important during the holidays when you might be more active than usual.
Aim to consume about 3 litres of water daily. You can also include hydrating foods like custard, soup, fruits, and salads during your meals.
Using hydration tablets can be another effective strategy to maximise your fluid intake.
Avoid excessive alcohol
While holiday gatherings often include festive beverages, alcohol can worsen flare-ups. Be mindful of portion sizes, choose lower-alcohol options, and alternate alcoholic drinks with water to stay hydrated.
Physical Adjustments
By putting your physical needs first, you will be able to spend more quality time with the people who matter the most.
Pace yourself
Take breaks between activities. If you start feeling worn out, ask for help or take a moment to rest alone. Scheduling downtime between gatherings will help you recharge and pay off in the long run.
Prioritise rest
Rest is vital, especially for those with chronic illnesses. Avoid taking on too many activities leading up to Christmas. Create a daily schedule that includes rest periods, and maintain a consistent sleep routine leading up to the holidays.
Make accommodations
Consider making simple adjustments to relieve strain on your body. For example:
Comfortable Seating: Choose a chair with good support, or bring a cushion for added comfort.
Limit Standing/Walking: Arrange seating at gatherings so that you can access food and drinks easily, minimising the need to be on your feet.
Use Mobility Aids: If you use aids like braces or mobility scooters, make use of them during festivities or Christmas walks.
Utilise Kitchen Gadgets: Simplify cooking with tools like slow cookers or food processors, and consider meal prepping in smaller batches to avoid exertion.
Designate a Rest Area: Set up a quiet space in your home for breaks, stocked with calming items—such as a favourite book or soothing music—to help you recharge.
By incorporating these practical adjustments into your holiday plans, you’ll not only help manage your chronic illness but also enhance your overall well-being, allowing you to engage more fully in the festivities.
Remember, it's okay to prioritise your health; doing so is essential for ensuring that you can fully embrace the joy and connection that the holiday season brings.
Stress Management
Stress can worsen chronic illnesses, so managing it is crucial. Lowering your stress levels can help reduce cortisol, which can help to avoid post-exertional malaise. Here are some stress-managing strategies:
Learn to Say "No" and Limit Commitments
You know what is best for you, and your ability to take part may vary from day to day. Setting healthy boundaries will make this busy season more manageable.
Avoid over committing yourself. It's best to plan for days that are accessible for you when you're at your worst. If you end up feeling better than expected, it will be a nice surprise!
Practice Meditation, Breathing Techniques, and Mindfulness
Incorporate calming techniques like meditation and breathing exercises leading up to the holidays. These can help reduce stress and improve your well-being.
Engage in Yoga (If It Doesn’t Trigger PEM)
Yoga can calm your nervous system. Look for online routines specifically designed for those with POTS or similar conditions, but be cautious not to overexert yourself.
Delegate Tasks or Ask for Help
Don’t hesitate to ask for assistance when things get overwhelming—especially during this busy time of year. Your family will likely be more than happy to help, which can reduce physical strain and prevent unwanted flare-ups.
Emotional Well-Being
The holiday season can sometimes bring about feelings of loneliness or sadness, especially for those managing chronic conditions. Make time for activities that boost your mood, such as:
Connecting with Loved Ones: Reach out to friends and family, even if just for a quick chat or video call. Maintaining these connections can bolster emotional support.
Creative Outlets: Engage in activities that you enjoy and can do at your own pace; click here for a list of accessible hobbies.
Gratitude Journaling: Consider keeping a journal where you jot down things you’re grateful for. Reflecting on positive moments can help shift your focus from stress to joy.
Medication
Staying on top of your medications is essential, especially during the holidays. It’s important to maintain a regular routine and ensure you have a full supply to last the break. This includes not only your prescription meds but also items like compression garments and electrolyte tablets to help manage your blood pressure.
Additionally, consider having relief items like ibuprofen on hand if you experience symptoms such as a tight chest. CBD tablets can also aid in rest and recovery. By keeping everything organised and accessible, you can make your holiday season more enjoyable and stress-free.
Final Note
I hope that after reading this list, you feel prepared to enjoy Christmas to the best of your ability. Embrace the moments, prioritise your health, and don’t hesitate to lean on your support network when needed.
With a little planning and self-care, you can create memories while keeping your well-being in check. Wishing you a holiday season filled with love, laughter, and moments that nourish both body and spirit!
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