Looking After Your Physical Health at Christmastime

Especially if You Live with a Chronic Medical Condition

Christmas is often busy, indulgent and tiring. 

For people living with chronic medical conditions, like arthritis, diabetes, heart disease, respiratory illness, autoimmune conditions or chronic pain, the festive season can place extra strain on the body. 

Cold weather, disrupted routines and social pressure can all make symptoms harder to manage.

With a little planning and kindness towards yourself, it is possible to enjoy Christmastime while still protecting your physical health.

Stick to the Basics (Even When Routines Slip)

Christmas rarely follows a normal routine, but some fundamentals are worth protecting:

Take medication as prescribed, even on busy days. Make sure you have enough prescription medications to take you through the Christmas and New Year season  

Eat regularly, rather than skipping meals and overindulging later

Stay hydrated, especially if alcohol or rich food is involved

Prioritise sleep, even if that means leaving events early

If you use alarms, pill organisers or written schedules, keep using them throughout the festive period.

Plan Ahead for Your Condition

A little forward planning can prevent unnecessary flare-ups:

Ensure you have enough medication to cover bank holidays and pharmacy closures

Keep spares of essentials such as inhalers, glucose supplies, mobility aids or pain relief

If travelling, pack medications in your hand luggage and keep a list of prescriptions with you

Consider whether you’ll need extra rest days built into your plans

Planning is not pessimism – it’s self-protection.

Be Sensible with Food and Drink (Without Deprivation)

Christmas food is part of the season, but moderation matters – particularly for conditions affected by sugar, salt, fat or alcohol.

Helpful approaches include:

Enjoying treats mindfully, rather than constantly grazing

Balancing rich meals with lighter options later in the day

Watching portion sizes rather than banning foods entirely

Alternating alcohol with soft drinks, or choosing alcohol-free options

You don’t need to explain your choices. Protecting your health is reason enough.

Keep Gently Moving

Cold weather and busy schedules can reduce activity, which may worsen stiffness, pain and circulation issues.

You don’t need intense exercise. Instead, aim for:

Short walks when weather allows

Gentle stretching at home

Chair-based or low-impact exercises

Regular movement breaks if sitting for long periods

Even small amounts of movement can help manage symptoms and boost energy levels.

Manage Fatigue and Pain Honestly

Pushing through pain or exhaustion “because it’s Christmas” often leads to setbacks later.

Give yourself permission to:

Take naps or quiet breaks

Use mobility aids without embarrassment

Pace activities over several days rather than one long push

Leave gatherings early if needed

Listening to your body is not spoiling the occasion – it’s respecting it.

Stay Warm and Prevent Winter Illness

Cold weather can aggravate many chronic conditions. Layer up, keep your home warm where possible, and take extra care to avoid infections.

Simple steps include:

Wearing thermal layers indoors if needed

Keeping vaccinations up to date where appropriate

Washing hands regularly

Avoiding close contact with others if they are unwell

Catching a winter illness can have a much greater impact if you already live with a long-term condition.

Advocate for Yourself

You are not obliged to meet other people’s expectations at the expense of your health. Clear, calm communication can help others understand your needs.

It’s okay to say:

“I can come, but only for a short time”

“I need to rest this afternoon”

“I’m managing my condition and need to be careful”

The people who care about you will understand – and if they don’t, your health still comes first.

Looking after your physical health at Christmastime isn’t about missing out. It’s about making choices that allow you to enjoy the season without paying for it afterwards

Christmas does not need to be exhausting, painful or punishing to be meaningful. If you finish the festive period feeling stable, rested and cared for, you’ve done it right

Feeling tired over Christmas? Before you Reach for the Energy Drinks Think about the Dangers of Energy Drinks and Safer Alternatives for a Natural Boost

Tired at Christmas? Don't reach for the energy drinks

Over Christmas we tend to burn the candle at both ends and tire ourselves out with hosting guests, preparing the decorations, wrapping presents and cooking food. 

Many of us tend to reach for a can of so-called energy drink in order to give us a boost so we can carry on. But that's not a good idea. Read on to learn why. 

In recent years, energy drinks have become a ubiquitous fixture on supermarket shelves and in the hands of countless people looking for a quick energy boost. 

Marketed as the perfect pick-me-up for busy lives, they promise heightened alertness, improved concentration, and enhanced physical performance. 

However, beneath the flashy branding lies a cocktail of health risks that should not be ignored.

The Hidden Dangers of Energy Drinks

Excessive Caffeine Content

Most energy drinks contain staggering levels of caffeine, often far exceeding the safe daily limit for many individuals. Over-consumption of these energy drinks can, therefore, lead to side effects such as heart palpitations, anxiety, insomnia, and, in severe cases, caffeine toxicity. Regular intake can also result in dependency, making it difficult to function without the stimulant.

High Sugar Levels

While caffeine provides the buzz, sugar delivers the "crash." Many energy drinks contain alarmingly high amounts of sugar, which can cause blood sugar spikes followed by sharp drops, leaving you feeling more fatigued than before. Over time, this can contribute to weight gain, diabetes, and other metabolic disorders.

Strain on the Heart

The combination of caffeine, sugar, and other stimulants can place undue strain on the cardiovascular system. Studies have shown that energy drinks can increase blood pressure and heart rate, potentially leading to arrhythmias and other heart-related complications.

Additives and Artificial Ingredients

Many energy drinks are loaded with artificial flavourings, preservatives, and questionable "energy-boosting" ingredients such as taurine and guarana. The long-term effects of consuming these in large quantities are not fully understood, raising concerns about their safety.

Impact on Mental Health

Regular consumption of energy drinks has been linked to increased levels of anxiety, irritability, and even depression. The sharp highs and lows they induce can negatively impact mood and cognitive function.

Safer Alternatives for Sustained Energy

Rather than relying on energy drinks for a quick fix, consider these healthier, more sustainable options to keep your energy levels high throughout the day:

Stay Hydrated

Dehydration is a common cause of fatigue. Simply drinking water or adding a slice of lemon for a refreshing twist can make a significant difference.

Eat a Balanced Diet

Whole foods rich in complex carbohydrates, proteins, and healthy fats provide steady energy. Snack on nuts, seeds, or fresh fruit for a natural pick-me-up.

Embrace Green Tea

With its moderate caffeine content and the calming compound L-theanine, green tea provides a balanced boost without the jitters. It also offers numerous health benefits, including antioxidants.

Get Enough Sleep

No amount of caffeine can substitute for quality rest. Aim for 7–9 hours of sleep per night to recharge your body and mind.

Exercise Regularly

Physical activity stimulates blood flow and the release of endorphins, which can naturally boost your energy and improve your mood. A brisk walk or a short workout can work wonders.

Mind Your Caffeine Sources

If you enjoy a caffeine boost, opt for black coffee or matcha, which are free from sugar and artificial additives. Limit your intake to avoid dependency.

Try Adaptogens

Herbal supplements like ashwagandha, rhodiola, and ginseng are known for their energy-boosting properties and can support your body in managing stress. Always consult a healthcare professional before adding new supplements to your routine.

Practise Mindfulness

Techniques such as deep breathing, meditation, or yoga can help reduce stress and improve focus, indirectly boosting energy by promoting a sense of calm and well-being.

The Bottom Line

Energy drinks may offer a quick solution to fatigue, but their long-term effects on your health are not worth the risk. By adopting healthier habits and choosing natural alternatives, you can maintain your energy levels without compromising your well-being. Remember, sustained energy comes from a balanced lifestyle, not a can of sugar and stimulants.

Your health deserves better—ditch the energy drinks and fuel your day the natural way!

Send some love this Christmas from your heart into their hands

Send them some love this Christmas. From your heart into their hands, let Truly for You deliver a unique personalised gift to show your loved ones just how much you care.

Truly for You design hand made personalised Christmas Tree baubles, Welsh Lovespoons, wall plaques and shelf ornaments that make perfect keepsake gifts and stocking fillers for all, whatever the age of the recipient!

Truly for You have now designed the sweetest little puffy heart which fits comfortably into the palm of a hand, but also comes all ready to hang on the Christmas tree from an organza ribbon, too.

Hearts will be gilded to order, in a faux silver metal abstract pattern, each one being unique as no two patterns will ever be the same. Then they are carefully personalised with a choice of up to 30 characters of text on the metal disc in the centre of the heart, along with a cute Christmas tree design.

For safe keeping and gifting; each heart is presented in a silver coloured tin, decorated with the words “little tin of love” and a contemporary Christmas tree to complement the design on the heart bauble. The pre printed text inside of the lid sends Zmas Wishes to the gift recipient.

Our “little tin of love” ticks all the boxes of being an environmentally friendly, sustainable gift that is fully personalised, unique and can be cherished forever. So in today's throw away society, Truly for You are proud that their creations are not discarded but are kept for lifetimes, by thousands of happy customers, many of them repeat buyers year after year.

For more information about “Truly for You” and its range of unique keepsakes, visit www.trulyforyou.co.uk email trulyforyou@yahoo.co.uk or join their Facebook Group.

You are also most welcome to call FREEFONE 0800 612 8745 and ask for Kim.