For people living with chronic conditions like rheumatoid arthritis or other autoimmune diseases, holiday festivities can be seriously stressful. Increased activity, busy travel plans, and family reunions all present the potential for tension, while changes in routine can sometimes exacerbate symptoms or disrupt well-being. Add in the fact that many holiday foods are less than ideal in terms of nutritional and dietary value, and there are plenty of ways things can go from festive to frustrating.
Chicago Arthritis and Regenerative Medicine wants to remind you that a proactive approach and mindful strategies can help you enjoy the holidays and prioritize your health. Read on to learn how.
1. Prioritize Stress Management
From shopping and decorating to attending parties and planning gifts, this season features plenty of stressors for those with chronic conditions that can trigger flare-ups and worsen symptoms.
- Practice Mindfulness: Incorporate relaxation techniques like deep breathing, meditation, or yoga into your daily routine. Even a few minutes can go a long way.
- Schedule Downtime: Short breaks can help recharge your batteries and manage stress levels, so carve out time for rest and relaxation, whether that means a nap or a little time curled up with your favorite book.
2. Maintain Healthy Eating Habits
Holiday gatherings often revolve around food, which can be especially challenging for those with dietary restrictions or conditions affected by inflammation.
- Plan Ahead: If you’re attending a potluck or party, offer to bring a dish that aligns with your dietary needs. For example, those managing a condition like gout might want to bring options featuring vegetables, fruits, whole grains, or low-fat dairy products, all of which help to lower uric acid levels.
- Practice Moderation: Enjoy your favorite holiday treats in moderation. Be mindful of portion sizes and balance indulgences with healthy choices, particularly when it comes to foods that might contribute to inflammation.
- Stay Hydrated: Drink plenty of water throughout the day, especially if you’re consuming alcohol or sugary drinks.
3. Balance Activity with Rest
While it’s important to stay active and participate in holiday festivities, it’s equally important to listen to your body and prioritize rest.
- Pace Yourself: Don’t overdo it. Spread out activities over several days rather than trying to cram everything into a short period, and if you’re traveling, stay mindful of your diet, routine, and sleep hygiene.
- Prioritize Sleep: Aim for 7-8 hours of quality sleep each night. Adequate rest is essential for managing chronic conditions and supporting overall health.
4. Don’t Neglect Your Routine
The holidays can disrupt routines, but it’s important to stick to your regular medication schedule, exercise regimen, and other self-care practices as much as possible.
- Pack Medications: If you’re traveling, ensure you have enough medication to last throughout your trip.
- Stay Active: Even if you can’t maintain your usual exercise routine, try to incorporate some physical activity into your day, such as walking or gentle stretching.
With guidance from an expert in rheumatology and regenerative medicine, you can worry less and enjoy more this season, whatever you plan on doing. Our team hopes that you and yours enjoy a healthy, happy holiday, free of flare-ups or anything else that might spoil the cheer!