Sick, Stress, and the Holidays: Ways to Prevent

The holidays are finally here, so you can relax, enjoy quality time with your family, or even escape to a Caribbean paradise. But getting sick during your time off can quickly derail all your plans. Here’s why it happens and how you can avoid it.

 

Common holiday illnesses and their causes

 

Respiratory tract infections

Respiratory illnesses such as the common cold, flu, COVID-19, and respiratory syncytial virus (RSV) are very common, especially during the colder months.¹

They can cause symptoms such as a runny nose, sore throat, fever, cough, body aches, tiredness, and chills.¹

These viruses typically spread through airborne droplets released by an infected person or by contact with a contaminated surface.¹

 

Diarrhea 

Diarrhea is a common complaint during vacations and is usually caused by consuming food or drinks contaminated with bacteria, viruses, or parasites.²

This can happen when you travel to a place with a different climate or sanitation standards than what you’re used to. Changes in your eating habits or stress can also cause similar effects.²

 

Dehydration

Changes in your diet during the holidays can lead to fluid depletion. Drinking alcohol, for example, increases water loss due to its diuretic effect. Additionally, long rides can make it harder to drink enough water, leading to symptoms like headaches, fatigue, and dry mouth.³

 

Stress

Holiday stress is a real thing. Some people might feel pressured to make everything perfect—whether to meet family expectations, social norms, or even their own standards. The season also comes with extra expenses for gifts, meals, and travel, which can add financial stress. And for some, the holidays bring up old family conflicts or stir feelings of loneliness and loss.⁴

 

Avoid getting sick during the holidays

There are a few measures you can take to help prevent the most common illnesses this time of year:

·       Get vaccinated – stay current on your flu and COVID-19 shots.

·       Avoid close contact with people who are sick.

·       Wash your hands frequently, especially before eating and touching your face.

·       Avoid spending long periods in crowded, poorly ventilated spaces.

·       Clean and disinfect surfaces to help prevent the spread of germs.

·       Eat regular meals and maintain a healthy diet.

·       Drink plenty of fluids.

·       Avoid excessive alcohol consumption.

·       Get enough sleep, at least 7 hours each night.

·       Try managing stress by meditating, deep breathing, or talking to a therapist.

 

Key takeaways

Holidays are a time for rest and celebration, but common illnesses this time of the year can ruin your plans. Simple preventive measures, such as keeping your vaccinations up to date, practicing good hygiene, staying hydrated, eating well, limiting alcohol, and managing stress, can help protect your health, so you can enjoy the season feeling your best.

 

References

1-     Winter Illness Guide. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/winter-illness-guide          

2-     Traveler's diarrhea. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/travelers-diarrhea/symptoms-causes/syc-20352182       

3-     Dehydration. NHS. https://www.nhs.uk/conditions/dehydration/        

4-     Holiday Stress and the Brain. Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/holiday-stress-brain