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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
