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We share more than good tidings during the holiday season. Viral illnesses such as the flu, COVID-19 and respiratory syncytial virus (RSV) tend to surge this time of year.
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A healthy holiday gathering includes nutritious food choices, physical activity and an environment that fosters connection and interaction.
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A family medicine doctor at Providence Urgent Care offers tips that will make hosting this season a healthy, happy experience for both you and your guests.
For many people, the holidays are the season of sharing. We share annual traditions, meals, celebrations and events with family, friends and co-workers. And all too often, we also share germs.
“We see surges in illnesses, especially viral ones like the flu, COVID and RSV around the holidays,” says Robert Lichfield, D.O., a family medicine doctor at Providence Urgent Care – Spokane Valley.
“These viruses thrive in little local pockets, so we're often exposed to different strains when we travel. That's why we tend to get sick when we fly or visit different places. Milwaukee’s viruses are a bit different from LA's, and those are different from Tallahassee's. The local immunity in these places varies just enough to make us more susceptible to illness,” he explains. "This is why we see a bump in cases about a week after people celebrate the holidays."
It is possible to put together a healthy holiday – whether you’re having friends and family fly in from multiple locations or hosting your annual Friendsgiving party. You’ll just need a bit of advanced planning.
Plan a healthy get together
Hosting a healthy holiday party means creating a safe, enjoyable and healthy space for you and your guests. These tips will help you get ready for your celebration.
Make healthy foods available
Offer a variety of healthy snacks and heart healthy treats to accompany your traditional holiday food selections. Fruit with yogurt dip, veggies and hummus, or air-popped popcorn are healthy options for any holiday table. Set up special areas with flavored drinking water and garnishes, such as cucumbers, to ensure your guests stay hydrated.
Stretch your legs
Include some form of physical activity on your event’s agenda to amp up the wellness factor. Take a walk after dinner or dance it out over dessert. Even non-dancers can shake it all about with a quick round of the hokey pokey. The goal is to get moving.
Encourage mindfulness
Mental health can sometimes be an afterthought in the hustle and bustle of the season. To encourage your loved ones to relax, enjoy the celebration and connect, enforce a no-phones rule during your meal. Instead of looking at screens, ask your guests to be conscious of the words, emotions and body language of others.
Mask up
Most common holiday illnesses are airborne, so practical measures like distancing or wearing a mask if someone is sick but still wants to participate are sensible, says Dr. Lichfield.
“Masks are still relevant, but unfortunately, they’ve become a touchy subject since the pandemic. It’s too bad because they’re simply a useful health tool. While I wouldn’t recommend telling people to wear masks everywhere, using one when appropriate can still be helpful,” he says.
Consider adding a word or two about masks in your party invitations, so people who want to wear them feel comfortable doing so.
Clean, separate, cook and chill
Food poisoning and other tummy troubles can take your dinner party from noteworthy to notorious faster than you can say tuna tartare. Follow these tips from the National Institutes of Health to keep your guests from gastric distress.
- Clean. Wash your hands, countertop, cutting boards and utensils thoroughly before you get started. Wash can lids before you open them. Wash all fruits and vegetables.
- Separate. Keep poultry, raw meat, seafood and eggs away from foods that are eaten raw. Transport them in their own grocery bag and store them in their own section of the refrigerator.
- Cook. Ensure your food is cooked to the correct temperature to kill bacteria. Don't guess. Use a food thermometer.
- Chill. Refrigerate any leftover food within two hours of cooking. Store in clean containers and use within three or four days.
Provide a healthy environment
Before your guests arrive, do a quick walk-through of your home to ensure it’s easy to navigate from room to room. Consider the age and abilities of your guests and adjust your surroundings accordingly.
Older adults
“Check for things like handrails, and remove tripping hazards like loose rugs. In bathrooms, consider whether there’s an option that makes things safer, such as a handrail or non-slip floor,” says Dr. Lichfield.
Other safety precautions to consider include:
- Remove any loose cords or wires from areas your guests use to get from one room to another.
- Fix uneven doorways or damaged flooring.
- Use nightlights in bathrooms, halls and bedrooms if you have overnight guests.
Toddlers and young children
“Child safety should be considered, especially around stairs and electrical outlets. Choking hazards are another big issue, especially since people often forget to childproof their homes once their kids are older,” says Dr. Lichfield.
“Porta cribs should be set up properly, and if you have an older home, be aware of things like baseboard heaters, which can be a burn hazard,” he adds.
Other ways to protect the well-being of younger visitors include:
- Use safety latches to prevent unwanted access to cabinets and drawers.
- Use safety gates on stairs or areas that aren’t safe for toddlers and young children.
- Place protective covers on all electrical outlets.
- Fasten all heavy televisions, bookshelves, mirrors and other furniture that are tipping hazards.
- Install corner and edge protective bumpers on anything in your home with sharp edges, such as a fireplace mantle or coffee table.
Emergency department, urgent care clinic or ExpressCare Virtual
Sometimes, despite your precautions, illnesses and injuries make uninvited guest appearances. Knowing when it’s time to head to the urgent care clinic and when to go to the emergency department isn't always cut and dried.
“It can be tricky,” says Dr. Lichfield. “I tell my patients, if it’s the worst symptom you’ve ever had – worst headache, worst chest pain, etc. – that’s an ER situation. On the other hand, urgent care is for non-life-threatening conditions. If you’re really sick – high fever, severe belly pain – it’s better to go to the hospital, especially if you’ve had similar issues in the past that required surgery or hospital care.”
Emergency department or 9-1-1
Call 9-1-1 or go to an emergency department if you or one of your guests experience:
- Difficulty breathing
- Loss of consciousness or fainting
- Severe headache, especially if it begins suddenly
- Severe pain in any part of the body
- Serious injury or burns
- Pain in the jaw, arm or chest
- High fever that doesn’t get better with medication
- Seizures
Urgent care clinic
An urgent care clinic is ideal if the problem isn't serious enough to require emergency care but can’t wait for regular office hours. Use the Providence app to find a location nearby. You can even schedule an appointment or check waiting times.
Go to an urgent care if you or one of your guests experience:
- Mild illness, such as a cold, the flu, sore throat or ear pain
- Minor injuries, such as sprains, burns, cuts and back pain
“If you’re truly worried, go see a doctor,” says Dr. Lichfield. “Trust your instincts. If something feels off, it's better to be safe. Providers are there to help. It’s always better to err on the side of caution.”
ExpressCare Virtual
ExpressCare Virtual lets you talk to a board-certified provider from the location of your choosing. The service features secure video chat from your smartphone, tablet or computer and is available to anyone in Alaska, California, Montana, New Mexico, Oregon, Texas and Washington. You do not have to be a Providence patient or have health insurance to take advantage of this affordable, convenient service.
Use ExpressCare Virtual if you or your guests experience:
- Common illnesses such as the flu or a cold
- Sore throat
- Cough
- Pink eye
- Rashes such as poison ivy
- Upset stomach
- Sore throat or earache
Illness doesn’t have to stop you or your family from enjoying the holidays. Providence has a range of options to get you back to feeling your best quickly and efficiently.
Contributing caregiver
Robert Lichfield, D.O., is a Providence family medicine doctor in Spokane, Washington.
Find a doctor
If you are looking for a doctor who can help you stay healthy this holiday season, search for one who’s right for you in our provider directory. Through Providence ExpressCare Virtual, you can access a full range of health care services.
Download the Providence app
It’s all in the app: easily stay connected with Providence and your health. With the Providence app, you can schedule appointments, have virtual visits from the comfort of your own home, get health recommendations personalized for you, access your health records and so much more. Learn more and download the app.
Related resources
Tips for eating healthy while still enjoying the holidays
Tips for a more environmentally responsible holiday season
Eat well, feel well, and stay safe this holiday season
This information is not intended as a substitute for professional medical care. Always follow your health care professional's instructions.
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