cChristmas is to health what a sledgehammer is to kneecaps – likely making the whole thing a pulpy and ugly mess. The culprits are many: cold, drink, loneliness, congealing meat, damp, brandy butter, family quarrels, icy sidewalks, open fire, late nights and sharp knives. Viewed this way, the standard Christmas party starts to sound more like a medieval test of strength than a midwinter holiday. But these tips should help you get through January without too much damage.
You don't have to stuff yourself like a turkey
One Christmas I saw a woman screaming – she even opened her mouth and screamed in pain and fear – about the amount of butter that went into my grandmother's kitchen. There was an ashtray next to the Aga and a large sherry by the cutting board, so perhaps she had a point health-wise.
When it comes to Christmas, eating is a marathon, not a sprint. Think about what you eat throughout the day, not just an individual meal. As the British Heart Foundation puts it: “A one-off festive meal is unlikely to make any difference to your health in the grand scheme of things, so enjoy it. However, if you eat a few, try to incorporate what you eat into your other meals.
Also remember that it takes about 20 minutes for your brain to catch up with your stomach and make you feel full, so maybe build a break – even a walk or a game – between your main course and the pudding.
Finally, just like the rest of the year, try to get as much fresh food, fiber, fruits, and vegetables into your diet as possible. Maybe even try eating them without cooking them in butter?
Cleanliness is next to health
Do you want to prevent food poisoning? “For heaven's sake, make sure you cook the food properly,” says Sarah Jarvis, a general practitioner. “Even if you arrive late, don't be tempted to put a half-raw sausage on the table.” You should also separate raw and cooked meat and put the ingredients back in the refrigerator after use. “Don't leave them aside for the next eight hours – very common – because that's when germs multiply.”
Jarvis added: “The last two weeks of the year often see a huge increase in norovirus. Belly bugs, the winter fallow bug – all of that.” These can be spread through food preparation. So while it may sound obvious: wash your hands. “The fecal-oral route is as disgusting as it sounds,” says Jarvis. “If you have the stomach flu, avoid going near the kitchen for at least two days after your last symptom has disappeared. In fact, stay away from everyone else.
you can avoid the Great Christmas Argument
For many of us, some sort of disagreement, shouting or bickering is as predictable a part of Christmas as pictures of robins. The trick is to prepare yourself, says psychotherapist Tina Chummun: “If you were going to a big work meeting, you would prepare for that. You would write down your key points, you would plan what you want to say so that you don't get thrown off when your body's systems go into protection mode. If we go to a Christmas party with family, we need to put the same safety mechanisms in place.”
So if a family member is likely to do something that will upset you, make sure you plan your strategy in advance. You might count to 10, change the subject, remind yourself of that person's perspective, or even leave the room. If you know your brother will say something terrible at lunch, for example, “Think about that in advance.” Tell yourself he is unhappy; that it is about him, and not about you,” says Chummun.
She also suggests practicing the sentences you will use, the words you want to say. “You could even say something like, 'I love you. I don't want to argue. Today is Christmas. I want it to be good. Let's park this and I'll come back to you when I feel safe and ready to talk about these issues.'”
Embrace the outdoors
How do you get up and move when it's so cold and dark outside? “I think it's about being connected to what's happening to the Earth,” says psychotherapist Helen Edwards. “We have just arrived at the point of the winter solstice before Christmas; the light is just starting to grow again.” Instead of resisting the cold and darkness, we can try to focus on the change to come. “We're in the middle of winter and now on this slow trajectory toward spring,” Edwards says. “If we focus on that, we might be better able to go outside, sleep and find inner peace.”
Of course, access to nature is not easy or equal for everyone. But if you can make it outside, there is beauty to be found. “The quality of the light is beautiful in December and unique for that month because the sun is quite low in the sky. You might think of general rain – gray, foggy, cold – but that weather always has a different character,” says Edwards. “Be curious: look at the way the seed heads fall from the plants, the beetles under the bark of trees, the color of the clouds.”
Focus your attention smaller – on the mold, puddles, rotting leaves – and lift your eyes up to the sky. “You can look at the moon every night. Or what time the sun rises. Or just what the clouds look like; have that awareness of those larger constellations,” says Edwards. “People tell me that those things make them feel a little more stable. It's like a scaffolding.”
Do your part to fight flu and Covid
“If you have been invited for a flu or Covid vaccine, make sure you get it,” says Jarvis. “Unfortunately we are now at the stage where it is too late to be immune by Christmas if you have not yet had your vaccine, but in the bigger picture it is not too late. The flu usually peaks around December and January, so it's still a good idea to get a vaccine.” If you're spending Christmas with someone who is clinically vulnerable, make sure all the children in the house are up to date on their vaccinations, and if someone shows up at the door, running with snot and coughing like a Newfoundland, ask them polite. to come back again.
Try to be your own best friend
Mind's website includes a section on coping with Christmas, which is proof that anyone struggling with loneliness at this time of year is far from alone. “Try to avoid comparisons to the Christmas you see in advertisements and social media,” the charity suggests. “These often do not reflect reality and can make us feel bad about ourselves. It can help to take a break from social media.” Hallelujah for that. “Remind yourself that it won't last forever. You could set a start and end time for what you consider Christmas.” Also, feel free to distract yourself, even with something as simple as a movie or book set in the summer.
“Loneliness is actually a disconnect with yourself, so try to be your own therapist,” says Chummun. “Writing things down is liberating, but it can also be a reminder of what you're struggling with.” If you are seeing a regular therapist but he or she is taking a Christmas break, these notes can show you what to discuss when he or she returns. “If you don't want to write it down, you can make voice recordings on your phone,” she adds. “Finding a safe place alone and speaking your thoughts out loud can release that energy from your body.”
Don't be too cheerful
When it comes to Christmas Day, Jarvis has some salutary advice: “What's really important is not to drink too much alcohol early in the day. There are a lot of accidents at Christmas, and a lot of them involve cuts, burns and other things that happen in the kitchen.” If you're going to drink, try to wait until the food is served and the dishes are washed and put away (or hidden in the sink). Make sure anyone who is a little tipsy stays away from the sharp, hot, spiky, and breakable stuff.
Give sleep a chance
Sleep is extremely important for your immune system, and ultimately it is your immune system that is going to protect you from all the nasty things that other people will share with you at Christmas. Tips from the Royal College of Psychiatrists include making sure your bedroom and bed are comfortable (not too hot, cold or noisy), getting regular exercise, writing down anything that's bothering you and, if not straight away, can deal with, tell yourself that you will deal with it tomorrow. Of course, you should avoid stimulants like ecstasy or amphetamines, but don't let the Christmas cheer make you drink too much caffeine (which lurks in some carbonated drinks, as well as coffee and tea).
Finally, don't be afraid to reach out
If you feel ill but have difficulty speaking to a doctor, out-of-hours pharmacists are trained to dispense medications, treat minor illnesses and spot any warning signs that you may need more serious help.
During the holidays you can also call 111 or 999 as usual Samaritans at any time, day or night, on 116 123, including Christmas Day. For the elderly and their families, caregivers and friends, the Age UK advice line is open every day of the year from 8am to 7pm, on 0800 678 1602.