Rhiannon Ingle
While the days running up to Christmas can be filled with excitement, frantic prepping and festive cheer, it can also be a period of high levels of illness and increased demand on healthcare services.
We've already seen a notable surge in the common cold, and if that wasn't bad enough, there's also the so-called 'super flu', new COVID variants and other respiratory viruses all circulating at the same time.
The increased risk before the big day is usually due to social events, travel between cities, and large gatherings, which allow the quick spread of viruses, bacteria, and other microbes that cause illness.
To help keep you in the all-clear, Dr Ravina, an NHS GP in London and Founder of The One, Fertility Nutrition brand, shared with Tyla some of her best-practice tips for the next few days to help you avoid illness before Christmas.
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According to the expert, one of the most important things you can do is rest up.
"Aim for seven to nine hours per night, as sleep deprivation significantly weakens immune defences," she notes.
Up next is keeping hydrated, as excessive alcohol intake may be higher than normal during this time, which can cause dehydration and reduced immunity.
Water is able to support mucosal barriers in the nose and throat, which are the body’s first line of defence against viruses.
Third is nutrition, as the doc advises: "Focus on whole foods rich in vitamins A, C, D, and zinc, alongside adequate protein to support antibody production. If appetite is low, warm soups and broths are an excellent way to deliver fluids and nutrients."
The fourth tip in the rundown is about following good hygiene practices.
"Be more mindful of exposures - make sure you are washing hands regularly, ventilating indoor spaces and avoiding close contact with anyone showing symptoms such as cough, fever, or sore throat. If you’re feeling unwell yourself, resting and staying home isn’t just self-care; it also protects others," Dr Ravina says.
We should also apparently be watching our blood sugar during these wintery festivities as the expert warns that festive snacking can impair your white blood cells for a few hours, so it reduces your immunity.
The sixth tip is to keep yourself nice and toasty at night.
"The cold nights can stress the immune system. Avoid sleeping in overly cold rooms," Dr Ravina tells us, before sharing her penultimate tip, which is to wipe down your phone.
We should all be cleaning our phone surface with a damp cloth, as it's 'one of the most overlooked sources of viral transmission'.
And last on the list is, of course, 'protecting your energy'.
"Oversocialising, late nights and last-minute pressures can all add up and increase your stress hormone cortisol," Dr Ravina explains. "Saying no to an event now may mean being well on Christmas Day.
"Small, consistent actions over the next few days can be the difference between enjoying Christmas healthy or spending it unwell. Taking care now is an investment in the celebrations ahead."
Noted.