The holidays are an exciting time to see family members and indulge in your favorite meals. However, Thanksgiving and other holidays bring an increased chance of communicable illnesses. A cold or flu can put a serious damper on your holiday plans and might even have you canceling altogether.
At Be Well Health, we want to help you jump into the holiday season with confidence and a clean bill of health. Here are some proactive tips we give our patients this time of year to avoid unwanted sicknesses and protect yourself from illness before the feast.
Strengthen Your Immune System
The body’s first line of defense against illness is a strong immune system. Your immune system can fight off cold and flu viruses without you even realizing it. The best way to ensure your body’s defensive capabilities remain strong is to focus on a diet rich in zinc, antioxidants, vitamin C and vitamin D. Foods like citrus, spinach, peppers, ginger and nuts can increase your body’s ability to fight off seasonal illnesses. Hydration is also key to a healthy immune system, to help the body’s bloodstream release toxins.
Manage Stress
The holidays can be a whirlwind of family gatherings, cooking complex meals, navigating crowded grocery stores and hosting duties—all of which can drive up stress levels. Elevated stress triggers the release of cortisol, a hormone that, in the short term, helps us manage challenges but, when sustained, can suppress immune function and make us more susceptible to illness. Carve out time to unwind amid the holiday chaos to keep your immune system strong. Engage in activities that reduce anxiety and fill your cup, whether it’s reading, exercising or meditation. Remember, prioritizing your well-being is one of the best ways to care for loved ones.
Get Your Flu Vaccine
One of the most effective ways to protect yourself against viruses and infections is by getting a flu vaccine. Seasonal influenza can spread quickly in large groups, so shield yourself and your loved ones by staying up to date on your vaccination. The Centers for Disease Control and Prevention (CDC) recommends getting vaccinated annually, ideally before flu season peaks. By prioritizing your health with a flu shot, you also contribute to a healthier community during the holiday season.
Practice Moderation and Portion Control
If you’re a foodie, Thanksgiving may be one of your favorite holidays. Holiday gatherings bring an abundance of food and drinks, and while it’s tempting to grab seconds, practicing portion control allows you to enjoy your favorite dishes without overdoing it. Try balancing your plate with plenty of vegetables and proteins, alongside those holiday treats and grains.
Maintain Healthy Habits
Maintaining healthy habits is key to supporting your overall well-being as you prepare for holiday celebrations. Simple actions like hand washing can reduce the risk of illness, especially when preparing food or after shopping in crowded stores.
Make good sleep and exercise a priority by aiming for seven to nine hours of quality sleep each night and incorporating 30 minutes of exercise a day. These habits help keep your body functioning at its best.
By taking proactive steps to protect your health this harvest season, you can fully enjoy the celebrations free from illness. From nourishing your body with healthy foods to practicing good hygiene, small changes can make a big difference. As you gather around the table with family and friends, remember—a healthy lifestyle leads to a healthy, happy feast.
Author: Micaela Simon, FNP-C, AAHIVS, is an HIV specialist at Be Well Health and Be Well Family Care. Be Well Health is located near ASU Downtown, inside Walgreens at 3402 N. Central Avenue, Phoenix. Be Well Family Care is located near ASU Tempe’s campus at 1492 S. Mill Ave Suite 212, Tempe. To learn more and book your appointment, visit www.bewellhealthaz.com or www.bewellfc.com.
