We eagerly await New Year’s Eve and, of course, the holidays. And we’re very surprised when, a few weeks later, we feel sleep-deprived, tired, and run-down—and even have headaches or backaches. Want things to be different? Vera Dolgova, a neurologist and medical director of the Bersenev Medical Center, shared some important and simple tips on how to have a wonderful winter vacation and come out of it healthy and rested.
Christmas trees, gifts, feasts, get-togethers with friends, trips to other cities and countries… It’s all part of a festive marathon that starts on Christmas and ends by mid-January. It would seem that the holidays and vacation are a wonderful time to rest, relax, catch up on sleep, take a pleasant trip, have good experiences, and take care of your health. However, most doctors say that the New Year’s holidays are actually a very stressful time for them. Gastroenterologists treat the consequences of overeating, orthopedists deal with the effects of a “hyperactive” lifestyle, and cardiologists address emotional overexertion. And they all urge people to be careful with alcohol.
Neurologists aren’t left out during this time either and, for various reasons, “get” their own extra dose of patients. But most causes of illness can be avoided if you take care of yourself. Vera Dolgova shares simple life rules; by following them, you’ll experience nothing but joy during the holidays and on weekdays.
Stress, be gone!
"Get everything done!"—most of us start living by this principle around December 1, and perfectionists even earlier. Finish annual reports and tasks, get dental work done, buy gifts and a Christmas tree and bring them home, clean and decorate the house, get yourself ready, plan your free time, make countless purchases… “Get everything done!”—that’s a huge source of stress. And stress, as we know, is the most insidious catalyst for all ailments, especially neurological ones.
Tell me, do you really need that? We’ve been living in a state of war for nearly two years now, in the grip of constant chronic stress. Is it worth intensifying it for the sake of conventions invented by someone else? The world won’t end if you don’t get a haircut the day before, or if there are only two salads on your table instead of a dozen.
In short, the first thing I strongly advise you to do is to do everything possible to minimize stress. Write down everything you’ve planned in a list and decisively cross out everything you can do without. You’ll be surprised, but half of the tasks will definitely go. Then think about how to distribute the remaining items so you don’t start the new year with a nervous breakdown. Give yourself the best gift—celebrate the holiday feeling calm and rested.
Don’t try to be a superhero
The European trend of updating furniture before New Year’s is gradually catching on here too. And if not a new sofa or wardrobe, then rearranging and a deep clean for sure! And let’s face it—there’s no escaping those huge shopping bags. However, all too often, this pre-holiday display of cleanliness, renewal, and abundance ends with back pain.
To prevent this, remember: it’s not so much about the weight as it is about the fact that we lift heavy objects incorrectly. It’s generally better to push and move sofas and other pieces of furniture. But when lifting bags, you need to squat down, pull the items close to your body, and slowly stand up, straightening your legs while keeping your back straight. Under no circumstances should you do this from a half-bent position or shift the load onto your back.
People who have already had back problems should limit the weight of the object to a maximum of 10 kg. But sometimes it should be less. If your doctor said no more than 3 kg—then that’s how it should be!
Your neck doesn’t like gadgets: give it a break
It’s just the way it is: if a modern person isn’t sleeping or busy with something urgent, they’re glued to their gadgets. On public transport, at bus stops, in a café over coffee, at home during dinner, in bed before sleep… Yes, this applies to you too—keep an eye on yourself!
If body parts could voice complaints to their owner, our neck would be screaming. Spending so much time in a semi-bent position, it’s exposed to all kinds of neurological risks. Intervertebral discs suffer, nerves get pinched, and headaches and back inflammation set in. Poor posture is becoming increasingly common in both children and adults and can lead to scoliosis, kyphosis, lordosis, and other types of spinal curvature that are difficult to treat.
Give your back and neck a break! Have gadget-free days. And the rest of the time, stick to the rules: get up from your computer every hour, put your gadgets aside, and just walk around for at least 10 minutes. You can do neck exercises or stretch. And during the holidays, plan more activities: take walks in parks, go dancing, or choose any activity that will distract you from endlessly staring at your smartphone.
Travel comfortably
Long trips are always a joy, but they can be overshadowed by neurological issues. Even if you don’t feel it right away, that doesn’t mean everything is fine. Back, neck, and limb problems, unfortunately, can have a “delayed onset.” If you have a long car trip or flight ahead, be sure to get a proper neck pillow to support your neck and protect it from jolts. Your shoes should be as comfortable as possible, with professional insoles. If you’re the driver, stick to the recommended driving time limits and make sure your driver’s seat is comfortable.
Sports and active recreation—in moderation
Skiing, ice skating, sledding—adrenaline through the roof. These are truly great activities, but complaints like “my leg is aching,” “my tailbone hurts,” or “I can’t straighten my back” after such outings are not uncommon. Keep in mind that the most common cause of inflammation in the back is sudden falls, especially onto the buttocks.
Another very common cause of back pain is excessive physical exertion at the gym. How does this usually happen? “Oh, those extra pounds from the holidays—I’ll work them off!” And then the overdoing it begins. Under no circumstances should you do this. Moreover, I recommend that before you buy a gym membership, you get checked out by a neurologist and a cardiologist and get recommendations on the types of physical activity that will be beneficial for you. Because it’s not hard at all to hurt yourself while exercising.
Holiday lights: beautiful, but not healthy
The bane of orthopedists and ophthalmologists worldwide is fireworks and flashing garlands. Neurologists, with their concerns for your health, join their colleagues in this warning. Fireworks are currently officially banned in Ukraine, and the ban is in effect in major cities. However, abroad, they are a popular form of entertainment, and in Ukraine, in regional centers and villages, it is not at all uncommon to see people using low-quality and even homemade pyrotechnics. Believe me, you don’t need this. Stress, potential injuries, effects on hearing and vision, and negative emotions associated with loud noises—all of this contributes to the development of neurological conditions.
I especially want to mention brightly flashing garlands. They negatively affect vision, and it has also been proven that they have a detrimental effect on the cerebral cortex, causing excessive excitement and visual fatigue.
Alcohol: Choose Quality, Control Quantity
Unfortunately, there is a tendency in our society to “self-medicate” with alcohol in both times of sorrow and joy. Many people view cognac and wine as effective antidepressants, but the opposite is true. Alcohol is a depressant for the body; it slows down bodily functions. Small doses lead to relaxation—if only we could stop at that stage! But, unfortunately, for many, this remains nothing more than a dream.
Alcohol is a trigger for numerous neurological problems when consumed over the long term. But even a single episode of acute intoxication can cause the body significant harm, ranging from seizures to paralysis. Not to mention impaired reaction time, sleep disturbances, and deterioration of memory and cognitive abilities.
Therefore, the main advice is to choose only high-quality alcohol, do not mix it with other beverages, and limit your intake. And if your body is already sending alarming signals about neurological problems, it is best to give up alcohol entirely.
May your New Year be bright, exciting, healthy, and peaceful! Take care of yourself!
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