Khia Josina Duncan | Merry and mindful: A doctor’s guide to balanced festivities

As the holiday season approaches, it’s natural for many to embrace the joys of gatherings, good food, and celebratory drinks, especially in our Jamaican culture. Yet, amid the festive indulgence, maintaining balance is crucial for both your physical and mental well-being. Overindulgence – whether in eating, drinking, or late nights – can strain the body and leave you feeling far from the holiday cheer you seek.

As a medical professional specialising in ear, nose, and throat (ENT) surgery, I often see patients grappling with the aftermath of holiday excess. Poor sleep, digestion problems, dehydration, and alcohol-related mishaps are common concerns. In my capacity, I also frequently see patients with debilitating facial and nasal bone fractures related to injuries sustained in motor vehicle crashes. However, with a few mindful adjustments, people can avoid these issues and enjoy a healthier, more balanced festive season.

1. SIP SMARTLY

Let’s start with alcohol, a staple at many holiday events. Drinking responsibly is more than a moral responsibility – it’s a health imperative. The overindulgence of alcohol adversely affects hydration, sleep quality, and decision-making, sometimes with long-term effects.

To enjoy your drink without overstepping your limits, consider alternating alcohol beverages with water. This simple habit keeps you hydrated as well as slows your alcohol intake. In that way, you allow your body to process it more efficiently.

Pacing yourself is equally important. Sip, don’t gulp or chug, and remember that your evening is a marathon, not a sprint.

It’s also prudent to eat before and even while drinking. Your body absorbs alcohol more slowly with a full stomach, reducing its immediate effects. High-protein foods or those rich in healthy fats – like nuts or cheese – are particularly helpful.

2. DON’T DRINK AND DRIVE

As cliché as it may sound, having a designated driver or utilising ride-share options is imperative for a night of drinking and celebration. A simple yet effective tip to avoid drinking and driving is to arrange your transportation ahead of time. You eliminate the temptation to drive after consuming alcohol by having a reliable way to get home pre-arranged.

Remember, even small amounts of alcohol can impair judgement and reaction times, so it’s always better to err on the side of caution.

Even those who craft the drinks we enjoy encourage moderation and safety. Red Stripe, for instance, has been at the forefront of promoting responsible drinking through initiatives like the ‘Drink & Live Responsibly’ campaign. Their efforts to educate the public about moderation and safe drinking practices deserve commendation. Programmes like their ‘Get Home Safe’ initiative highlight the importance of planning transportation, another essential aspect of sipping smartly and ensuring a safe return after celebrations.

3. FEAST THOUGHTFULLY

Holiday meals are often laden with rich, calorie-dense foods, enticing even the most disciplined eater. While there’s no harm in enjoying your favourite dishes, moderation is key. Try to balance indulgent choices with lighter options – vegetables, lean proteins, and whole grains. A colourful plate is usually a healthy one.

Portion control is another valuable tool. Start with small servings, savouring each bite. You can always return for seconds if you’re still hungry, but this approach allows your body time to signal fullness. Live responsibly!

4. PRIORITISE REST

Late-night parties and packed schedules of festive activities can disrupt sleep, but rest is vital for recovery and overall health. Lack of sleep affects everything, from your mood to your immune system. This makes you more susceptible to the illnesses common during the holidays.

Set aside time to unwind each evening. Even 30 minutes of quiet, screen-free relaxation can improve sleep quality. If parties run late, compensate with a brief nap the next day or carve out an early bedtime later in the week.

5. REFLECT AND RECALIBRATE

The holidays are also an excellent time to reflect on your habits and set intentions for the year ahead. Responsible drinking and balanced living aren’t seasonal – they’re lifelong commitments to your well-being. Campaigns like Drink & Live Responsibly remind us of the power of informed choices, both during celebrations and beyond.

So, dearest gentle reader, as you toast to the season, do so with mindfulness and moderation. A balanced approach ensures you’ll enjoy the festivities and greet the new year with your health and happiness intact. Cheers! Have a merry and mindful Christmas 2024!

Dr Khia Josina Duncan is an ear, nose and throat surgeon, sleep surgeon and general practitioner located at Farce Medical and Dermatology Centre. Tel: 876-281-1881; email: josinaduncan.com. Send feedback to columns@gleanerjm.com.