Newswise — Ahhh - the holidays. Time for gathering with family and friends. Time for feasting on homemade goodies. Time for winter to make its arrival.
Time to be conscious of potential holiday health hazards.
Experts at the Texas A&M Health Science Center have a multitude of holiday tips for dealing with depression, buffets, toys, allergies, alcohol intake and more to make your holidays more joyful and enjoyable.
Singing the holiday bluesThe holiday season is full of cheer, parties and general fun. But, it can also be a time of loneliness, sadness, anxiety and depression.
These symptoms and others are attributed to seasonal affective disorder (SAD) and can be destructive to a person's work and personal life.
SAD is a mood disorder associated with seasonal variations of day length. Symptoms can begin in the fall, usually peak in the winter and subside completely in the spring. As seasons change, our "biological internal clocks" - which regulate circadian or 24-hour rhythms - are altered due partly to sunlight pattern changes. As a result, our normal daily schedules are out of sync with our biological clocks.
"In addition to SAD, other health problems are likely to accompany the effects of shorter day length during the winter on the biological clock," said David J. Earnest, Ph.D., professor in the Department of Neuroscience and Experimental Therapeutics at the HSC-College of Medicine. "For example, we know that circadian rhythm disturbances or pathologies play a role in diabetes, obesity, cancer and cardiovascular accidents."
SAD sufferers are most likely to be affected in January and February, and women are at higher risk, experiencing 70-80 percent of cases.
Melatonin, a sleep-related hormone produced at increased levels in the dark, is thought to be an important factor in SAD. When days are shorter and there is less light in the winter, night-time melatonin levels are produced for a longer period of time, perhaps bringing about depression symptoms.
Doctors often prescribe phototherapy or bright light therapy for SAD sufferers, though studies also have shown an hour's walk in winter sunlight can be just as effective as 2.5 hours under bright artificial light. If you're suffering from the "winter blues," talk to your doctor about the possibility of SAD, said Dr. Earnest, who maintains a website on circadian research at http://medicine.tamhsc.edu/clocks/home.html.
Watch what you eatThe holidays and food are synonymous. Turkey. Dressing. Cranberry sauce. Sweet potatoes. Mashed potatoes. Pumpkin pie.
Unfortunately, an entire day of feasting can result in more than just a full stomach or a case of heartburn. It can trigger gastroesophageal reflux disease (GERD). Gastroesophageal reflux is a backflow of acid into the esophagus. Everyone experiences this intense feeling at some point, usually as heartburn, but its persistence may be a sign of GERD. That's especially true during the holidays.
"The holiday season can be very difficult, as almost all of us tend to overeat," said Joseph White, M.D., an HSC-COM associate professor of internal medicine and director of the gastrointestinal motility lab at Scott & White Hospital. "It's a guarantee that if you already suffer from GERD, problems are going to be worse for the holidays."
Recent statistics from the U.S. Department of Health and Human Services indicate about seven million people suffer from GERD, with incidences increasing dramatically after age 40. It is treatable through lifestyle modification and over-the-counter and prescription medications.
"The best tip is to not overeat," said Donald Rawls, M.D., HSC-COM assistant professor of internal medicine and chief of the sections of nutrition and GI endoscopy with Scott & White Hospital. "Big, fatty meals are likely to aggravate the symptoms in someone with reflux. Other foods that can be a problem during the holidays are chocolate, peppermint and spearmint.
On a daily basis, Dr. Rawls recommends to eat smaller meals, avoid excess alcohol (no more than two drinks for men and one drink for women), and stay away from acidic foods like citric juices (orange, grapefruit) and tomatoes. Those with nighttime symptoms should elevate their head 4-6 inches from the bed and avoid eating and drinking within two hours of bedtime.
Mild, infrequent symptoms can be managed with an over-the-counter antacid like Maalox or Mylanta, but other medications like Zantac, Tagament and Pepcid AC will be more effective when taken regularly, Dr. Rawls said. Prilosec OTC is the most potent non-prescription medication and should be taken daily on an empty stomach, usually before breakfast.
"If a person already has a tendency to experience GERD symptoms, the best bet is to take these medications prior to the holiday meal to prevent problems before they start," Dr. White said. People experiencing GERD symptoms several times a week should visit their physician. Further study may be warranted, and regular use of a prescription acid inhibitor may be necessary, Dr. White said.
For those with diabetes, the holiday months can add additional stress, inches to our waistline and, unfortunately, high blood sugars.
Managing diabetes during these hectic times may seem impossible, but remembering the basics of meal planning and the importance of staying active will enable you to sail your way through the new year, said Rachel Villarreal, R.D., L.D., health educator in the Diabetes Education Program in the HSC-Coastal Bend Health Education Center at Corpus Christi.
To start, watch portion sizes. Do not skip your favorite foods; instead, limit your portions and stay within your allowable servings. Identifying holiday foods that contain carbohydrates can help you better manage blood sugars. Some holiday foods that can affect blood sugar levels are dressing (stuffing), rolls, sweet potatoes, corn, tamales and seasonal desserts. Next, maintain consistency, which is vital to maintaining desirable blood sugars, Ms. Villarreal said. Eat your meals generally at the same time each day. If a holiday dinner will be delayed, have a small snack at the time of your normal meal to avoid low blood sugar levels and prevent overeating.
The holidays also are a perfect time to exercise while doing things that you and your family enjoy. Stroll around the neighborhood and admire the decorations. Organize a family outdoor game like touch football or tag to keep things fun. Anything that will get you moving is well worth the effort to maintain your blood sugar levels within target range, Ms. Villarreal said.
Above all, don't forget to monitor your blood sugar daily. It may prove handy to increase your blood sugar monitoring during the holiday season, and such a proactive approach will keep your blood sugar levels on target.
"Healthy living does not have to be a battle during the holidays," Ms. Villarreal said. "By remembering to follow your basic plan of watching your portion size, maintaining consistency, staying active and monitoring your blood sugars levels, you can have a healthy holiday season."
Be careful with those toysLast year, an estimated 152,400 children under age 15 were treated for toy-related injuries in emergency rooms, reports the U.S. Consumer Product Safety Commission. But, while children may want the latest and greatest toys without a second thought to safety, smart shopping will keep them happy and out of harm's way.
"The smaller the child, the more oral he or she is," said Don Wilson, M.D., professor and chair of pediatrics in the HSC-COM and endocrinologist with Scott & White Hospital. "A lot of toys have moveable and detachable parts, and kids are drawn to them like a magnet. Some children may be allergic to the stuffing found in teddy bears and other stuffed animals, and there can be allergic reactions to the plastic in toys, too."
For children under 3, Dr. Wilson emphasizes avoiding toys with small parts that can cause choking. Children under 8 should not have toys with sharp edges or electric toys with heating parts.
Instead, Dr. Wilson recommends picking toys suitable for the child's age, abilities, skills and interest level. Look for labels with age and safety advice. And, immediately discard plastic packaging wrap, which can suffocate a child.
"Much of toy safety is common sense," Dr. Wilson said. "Young children need an engaging toy, even if it does not have a lot of parts. It might not aesthetically appeal to an adult, but the right toy will entertain a child for hours on end. Adult supervision also is important, so limit the number of toys out at any one time and make sure toys appropriate for older siblings but not young children are kept out of reach."
Ah-choo! Allergies can be holiday pestPeople with asthma and allergies face unique health challenges during the winter holidays. Advance preparation and preventative planning can make it much more enjoyable.
"Those individuals who have established particular patterns for which allergies or asthma will flare up need to take precautions to ensure that they use their treatments to prevent those symptoms," said David Weldon, M.D., assistant professor of internal medicine in the HSC-COM and director of Allergy and Pulmonary Lab Services for Scott & White Clinic in College Station. "One important step is to take your medications."
The variety of foods available increases the risk for those with food allergies. If possible, determine if any family or friends have food allergies and prepare "safe" foods accordingly without these ingredients. Take time to check restaurant menus before eating out and have an epinephrine injection kit available in case of a reaction. "For those with food allergies, a good rule of thumb is, 'If in doubt, don't eat out'," Dr. Weldon said. "This especially holds true during the holidays when you don't always know what's in prepared foods. If you're not sure what's in a certain dish, don't eat it. You may even want to eat beforehand instead of eating at the event and consuming something you wish you hadn't." Outside, remove wet dirt and leaves from the house foundation and gutters, and stack all firewood outside, bringing new logs in only for immediate use. Dress appropriately (gloves, face mask) when performing outdoor chores. "Molds are not usually a problem in the winter, as their counts are lower, but cedar counts can be very high," Dr. Weldon said. "Dust mites and molds also can be a problem for those spending a lot of time on the floor and moving on carpeted surfaces indoors." Indoor air quality is just as important. Dust off old or used decorations and ornaments. Clean or replace furnace filters, as well as those in portable air cleaners. Limit or remove scented candles, potpourri and similar items than can cause discomfort for asthmatics.
"Dust can be an irritant for anyone, even those who don't have allergies," Dr. Weldon said. "The whole process of cleaning may flare up symptoms, so wear appropriate protection that includes a face mask designed specifically for dust particles and take your medications." And, when it comes to the Christmas tree, avoid mountain cedar. Be cautious when using spray-on "snow," and know pine-scented sprays or oils can cause allergic reactions. "Stay away from mountain cedar, as it tends to pollinate this time of year," Dr. Weldon said. "As long as the tree is kept watered, mold will not grow on it, and you'll be fine."
Moderation a must for alcoholThe holidays are typically filled with office parties and social events, some involving alcohol. As is the case any time of the year, moderation is the key.
"Alcohol depresses your inhibitions and leads you to do things you otherwise wouldn't normally do," said Robert Wiprud, M.D., associate professor of family and community medicine in the HSC-COM and director of the Division of Family Medicine for Scott & White Clinic in College Station. "Too much alcohol can cause you to overeat, become promiscuous, affect your ability to drive and more. It also is high in calories and can affect your diet." Statistics indicate more than half of American adults have direct family experience with alcohol problems. The National Highway Traffic Safety Administration also reports about 30 percent of Americans will be involved in an alcohol-related vehicle accident sometime in their lives. Alcohol impairs the ability to react, causes drowsiness and hinders judgment, Dr. Wiprud said. And, while a single event should not affect long-term health, too many drinks at one time can lead to alcohol poisoning. Women pregnant or trying to get pregnant should not drink, as alcohol interferes with growth and development of the fetus. Also be aware of family and friends with a family history of alcoholism or prior history of alcohol abuse, as they are at increased risk. "People with diabetes, hypertension, heart disease, seizure disorders or on medications, especially for anxiety and depression, should not consume alcohol," Dr. Wiprud said. "Alcohol is a depressant and works counter to anti-depressant medications, negating some of their effects."
Play it safe when getting all decked outHoliday decorations add a happy, festive mood to the season. But, when used improperly, they can cause fire, injuries and even fatalities. The U.S. Consumer Product Safety Commission reports that hospital emergency rooms treat about 12,500 people each year for falls, cuts, shocks and burns caused by faulty holiday lights, dried-out Christmas trees and other decorations. Christmas trees are involved in about 300 fires annually, leading to 10 deaths, 30 injuries and an average $10 million in property damage and loss. There are more than 13,000 candle-related fires each year, resulting in 140 deaths and $205 million in property loss. "Decorating for the holidays is part of the culture we live in today, but some people get a little carried away and create potential hazards in the process," Dr. Wilson said. "And kids are great imitators, so if they see mom or dad crawling on the roof or doing something else potentially dangerous, they will be inclined to do so as well."
The following tips from various federal agencies and affirmed by Dr. Wilson can help make your upcoming holiday a safe one. If purchasing an artificial tree, look for the "fire resistant" label. A live tree should be fresh (i.e., green, needles firmly on and not dry) and when tapped on the ground, most needles should remain. When setting up at home, keep the tree from fireplaces, radiators, walking traffic and doorways. Keep the stand filled with water. Indoors or out, use lights tested for safety by a recognized laboratory, like UL (Underwriters Laboratories), and with plugs containing fuses. Check lights for broken or cracked sockets, frayed or bare wires, or loose connections, and discard damaged sets. Turn off all lights when going to bed or leaving the house. Never pull or tug when removing outdoor lights. In addition, use only non-combustible or flame-retardant materials for tree trimming. Keep burning candles within sight, and never use lighted candles on a tree. Take care to avoid sharp or breakable decorations from children, and keep small removable parts from them as well. When it comes to the fireplace, keep a screen in place to prevent sparks from igniting nearby flammable items. "Christmas is a time for celebration, and you don't want to put your family at risk," Dr. Wilson said. "To help protect against hazards in and around the house, invite a friend or relative over to provide another pair of eyes. These opportunities also can be a wonderful teaching tool for children as they grow older and get more involved."
Don't let stress ruin your holidayAccording to Christopher Colenda, M.D., M.P.H., Jean and Thomas McMullin Dean of the HSC-COM, the holidays can be stressful because our personal experiences are often not met by reality.
"If someone expects a 'Currier and Ives Christmas,' they are going to be disappointed," Dr. Colenda said. "The common issues that crop up around the holidays are stress, fatigue and anxiety. The holidays are a time of self-reflection, so many people experience periods of melancholy because they think of the past or of loved ones who are no longer around."
During the holiday season, Dr. Colenda recommends keeping routines as stable as possible and continuing to exercise and eat right. He also suggests limiting alcohol intake, setting limits on expectations and remembering you do not have to be everything to everybody.
There is no epidemiological evidence that the incidence of major depression increases during the holidays. But, Dr. Colenda cautions that people with a history of major depression may be more vulnerable and should be mindful of their behaviors and personal expectations.
People should look to the holidays as a new beginning and focus on the opportunities of the future rather than regrets of the past. That includes setting realistic resolutions for the new year. "Don't over-promise and then under-deliver because that automatically sets you up for negative feelings," Dr. Colenda said. "Set realistic, incremental goals that will lead to achievable outcomes."
Take some steps with your New Year's resolutionsAnother year is almost at an end, so it's time to start making those New Year resolutions. For physical activity goals, an HSC-School of Rural Public Health researcher has a simple formula.
"Think START," said Marcia Ory, Ph.D., M.P.H., professor and program director of social and behavioral health with the HSC-SRPH and Active for Life® national program director.
START stands for "Specific, Time, Allow, Reward and Track."
"Be specific about what you plan to do," Dr. Ory said. "People are apt to say they will 'exercise more,' but they are more likely to be successful when they are specific about exactly what they plan to do."
Explicit goals might include walking for 30 minutes four days a week, jogging or bicycling a set distance or time, or being clear on exactly what activities to do when joining a fitness center.
"Next, schedule the time for your activity," Dr. Ory said. "If you decide to walk four days each week, decide what days you will walk and at what time. Write it on your 'to-do list' and keep it somewhere you are sure to see."
Dr. Ory's third point is allow yourself flexibility when you do not meet the goals you have set.
"But, don't let this be a reason to abandon your commitment to be active," Dr. Ory said. "If you miss a day or even a week or your exercise program, recharge and start again. Pressing work, illness, bad weather, vacations and personal emergencies are examples of things that can temporarily get in the way of activity, but do not let them have a long-term impact on your activity."
The fourth step is to reward yourself for being active. For example, if you have been sedentary for a long time, one of your first goals might be to walk for 15 minutes at a time. Once you achieve this mark, reset your goal to walk for 20 minutes at a time and gradually get to 30 minutes a day. "The rewards you give yourself should be special to you," Dr. Ory said. "Set aside time to visit a friend or treat yourself to a new nail polish, fancy bar of soap, or a new tool or gadget."
Last, track your progress.
"You'll be amazed at what you will be able to do in six months or a year from now," Dr. Ory said. "Use a simple system, such as a spiral notebook, to write down your daily activities - what you do, how much time you spend, and how you felt before and after the activity."
The Texas A&M Health Science Center provides the state with health education, outreach and research. Its six components located in communities throughout Texas are Baylor College of Dentistry, the College of Medicine, the Graduate School of Biomedical Sciences, the Institute of Biosciences and Technology, the School of Rural Public Health, and the Irma Lerma Rangel College of Pharmacy.
Interested media can use this lengthy release in its entirety, or each topic can be used individually. Please note, though, that Dr. Wilson is the same faculty member in both the children's toys and holiday decorations tips, as his title is not mentioned in the latter item.
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