Keeping it healthy and merry this festive season

It’s that time of year again! The Christmas holidays are finally here, offering Kenyans a much-needed breather after what has felt like an endless roller coaster. From soaring taxes and Gen Z protests to the drama of former Deputy President Rigathi Gachagua’s impeachment and the frustrations of the SHIF/SHA rollout, it’s safe to say 2024 has put us all through the wringer. But alas, December is upon us —a month of joy, love, and a chance to hit the reset button.

However, as we deck the halls and embrace the festive spirit, let’s not forget that the holiday season can be a sneaky saboteur of our health. Research shows that the days surrounding Christmas and New Year see a spike in emergency room visits and even deaths from preventable causes. Not exactly the holiday statistic we want to headline, or be a part of! To truly enjoy the season’s joy, balancing celebration with well-being is key. Here’s how you can stay healthy and safe while keeping the merriment alive.

Kenyan holiday spreads are unbeatable – pilau, nyama choma, chapati, mukimo, and more. But overindulgence can lead to bloating, heartburn, and even “festive heart syndrome,” where excessive food and sudden exertion trigger a heart attack.

Tips to keep it in check:

Balance indulgence with lighter meals, add veggies, and practice portion control. Don’t let that auntie guilt-trip you into extra servings of pilau!

Celebratory drinking is common, but we need to dispel the myth that small amounts of alcohol are good for you. Scientific evidence shows that there is no healthy amount of alcohol. Moreover, even a young, healthy, well-rested liver can only metabolize one standard drink—330ml of beer, 100ml of wine, or one shot of spirits—in one hour. Anything above 10 standard drinks per week invites harm to your health. Overindulgence strains the liver, increases the risk of accidents, and can cause long-term issues like liver disease and heart problems.

Tips to keep it in check:

Stick to a maximum of one standard drink daily, and no more than 10 per week. Nobody’s judging your Heineken Zero bottle in between Tuskers. If alcohol feels hard to manage, seek help. Medications like naltrexone can reduce alcohol intake, and professional support is available.

The holiday rush, fatigue, and alcohol contribute to a rise in road accidents and activity-related injuries.

Tips to keep it in check

Use a designated sober driver or alternative transport options. Be cautious during activities like decorating or cooking to avoid injuries.

While holidays bring joy, they can also trigger stress. Financial pressure, family dynamics, and disrupted routines often lead to anxiety or depression. Studies show up to 62 per cent of people experience elevated stress during the holidays.

Tips to manage stress

Practice mindfulness techniques like deep breathing or meditation. Set a holiday budget and stick to it. Protect your peace by saying “no” to draining plans. Share your feelings with trusted friends or family if overwhelmed.

How to stay merry and healthy

Fuel up wisely: Enjoy nyama choma, but balance it with fruits, salads, and lighter options.

Hydrate well, especially with salty snacks or alcohol. Stay active, whether dancing or playing football, to boost mood and aid digestion.

Prioritize 7-8 hours of sleep for energy and immune strength. Practice hygiene—wash hands, cook food thoroughly, and store leftovers safely.

Spread kindness through volunteering or helping others, which boosts mental health and self-esteem.

Balance is key: Enjoy the holidays while making mindful choices. Indulge in festive foods and fun, but take care of your health. Here’s to a strong, healthy start to the New Year! Merry Christmas and Happy New Year!