Staying healthy over the holiday season

Summer is finally here.

Longer days, warmer weather and soaring spirits!

You’ve probably been looking forward to taking a well-deserved break from work, school and other responsibilities. Now is the perfect time to relax, socialise and enjoy life’s simple pleasures.

But the change of routine can take a toll on your mental and physical health, if you ignore your body signals.

We’ll talk about some common challenges during the holiday season, and what to do about them.

 

Challenge 1: overindulging in food and alcohol

We’ve all experienced that moment when we need to loosen our buttons after feasting on our favourite foods with loved ones! 

No shame, it happens to the best of us. But if you regularly consume too much food or alcohol, you run the risk of straining your liver, gaining weight, increasing your blood sugar and getting tooth decay.

Wellness tips:

• Stop eating BEFORE you feel full. Remember your brain doesn’t realise you’re full until 20 minutes after your stomach fills up, so eat slowly and take breaks!

• Stay hydrated by drinking plenty of water: at least two litres a day for adults and more than one litre for children over 12 months.

• Consider having an alcohol-free holiday season, or reduce your intake by setting a strict limit before you attend an event.

• Carry healthy snacks such as nuts, seeds and fruit to keep your blood sugar steady, so you don’t binge at the first sight of food.

• Brush your teeth twice daily and floss every other day. If you eat a sugary meal when you’re out but don’t have your toothbrush, simply rinse your mouth with water to wash the sugary particles.

• Prioritise nutrient-dense foods like leafy greens, whole grains, lean proteins, and healthy fats, especially when you’re not at a social function. Don’t be too strict though, you can still enjoy your favourite foods as part of a balanced diet.

• Aim to get at least 30 minutes of moderate exercise five days a week. Ideas include going for a brisk walk, swimming, cycling or dancing.

• A quality supplement like Metagenics DigestX can help you digest lactose and proteins, while reducing bloating and indigestion symptoms.

 

Challenge 2: stress and poor sleep

The “most wonderful time of the year” is sometimes incredibly stressful or lonely.

Holiday parties and social events can create a packed schedule, leaving little time for rest, sleep or personal reflection. The pressure to appear cheerful can be overwhelming, especially if unresolved conflicts arise during family gatherings.

Many people also feel compelled to spend beyond their means to buy gifts or host gatherings, resulting in debt and anxiety.

Finally, not everyone has a supportive social network or close family ties. For those living alone or grieving the loss of loved ones, the holidays can magnify feelings of loneliness and isolation.

Coping tips:

• Start meditating or practising mindfulness to alleviate stress. It’s simply enough to close your eyes and observe your breath or thoughts. But if you prefer some guidance, Smiling Mind offers a free app with different types of meditations suitable for children, teens and adults. 

• Too busy? Prioritise events that truly matter and allow time for self-care. It’s okay to decline invitations if you’re stretched thin. Manage expectations and avoid sensitive topics during family gatherings. 

• Financial pressure? Set a realistic holiday budget and stick to it. Consider homemade gifts or experience-based presents to reduce financial strain.

• Feeling lonely? Reach out to friends, join community events or volunteer at charitable organisations to connect with others and create meaningful experiences.
  

 

Challenge 3: too much sun

Spending long hours under the sun can lead to painful sunburns and higher cancer risk, as well as dehydration and heatstroke.

Sun safety tips:

• Drink plenty of water,  wear lightweight clothing and seek shade during peak sun hours. The free sunsmart app shows you when the UV index is high (you can also google your location and UV index).

• Wear wide-brimmed hats and sunglasses. Apply a broad-spectrum sunscreen with SPF 30 or higher every two hours to four hours.

 

Challenge 4: too little sun (funnily enough)

Australian summers are so hot that some people go to the other extreme and completely avoid the sun, causing their vitamin D levels to drop. 

If this is you, please consider going outside and exposing your skin for ten minutes when UV levels are low. You can also take high-quality vitamin D3 supplements, such as Metagenics Vitamin D3 tablets 1000IU or Metagenics Vitamin D3 Liquid.

Ask your doctor to test your vitamin D levels if you don’t know if you should take supplements.

 

Challenge 5: travel bugs

You don’t want to spend your travel time hunched over a toilet after being exposed to bugs in an unfamiliar environment, which is more likely to happen if your immune system is weak.

Travel wellbeing tips:

• Take a daily probiotic like Metagenics Ultra Flora Intensive Care to strengthen your immunity before you travel. Also ask your pharmacist for a probiotic that you can take every day on your travels (one that doesn’t need refrigeration). 

• Practise good hygiene. Wash your hands frequently with soap and water, especially before eating or after using public transport. 

• Carry alcohol-based hand sanitiser when handwashing isn’t possible.

• Stick to bottled or purified water in regions that don’t have safe tap water. Avoid ice in drinks if the water source is uncertain.

• Ensure meat and seafood are thoroughly cooked. Be cautious with street food unless you’re confident about its cleanliness.

• Get plenty of rest to help your body fight off potential illnesses. 

• Drink plenty of water to keep your body functioning well.

• Pack a travel health kit that contains over-the-counter medications for diarrhea, colds, and pain relief. Add electrolyte powders for rehydration, bandages and antiseptics.

 

Book an appointment with Specialist Clinic Pharmacy for tailored support:

If you’re going to take supplements to support your health during the holiday period, please consult with a healthcare professional to ensure they’re safe and appropriate for your needs.

We all have different constitutions and lifestyles, so everyone’s supplement journey is unique! 

We’re happy to sit down with you to discuss the most suitable supplements for your needs. Specialist Clinic Pharmacy is committed to offering unparalleled service, paired with a wide range of products that support your vitality. 

Call (02) 4737 3456 or fill out this form to book an appointment.