How to Avoid Holiday Health Hazards: Tips from an Emergency Room Physician

To make sure that your family’s holiday season remains “the most wonderful time of the year,” it’s wise to think about how to keep your mind and body healthy before the celebrations begin. Excessive amounts of food and alcohol, icy and snowy weather, and even the desire to create a festive atmosphere can have serious or even deadly consequences when people are not mindful of the activities they engage in during the holidays.

As an emergency physician, I’m keenly aware of these risks, and I’d like to put them on your radar. My goal isn’t to dampen the joyful mood but to help you protect yourself and your loved ones. Here’s how.

Heart attacks

Studies have shown that heart attack incidence spikes on Christmas eve. While it’s true that cold weather makes your heart work harder, over-indulging in rich foods and stress are probably bigger culprits. When researchers looked at the holiday season in New Zealand, they found 4% more heart-related deaths during the period between Christmas Day and January 7 with spikes on Christmas Eve, Christmas Day, and New Year’s Day—despite it being summertime in the southern hemisphere.

While I won’t insist that you skip the mashed potatoes and pie or celebratory champagne, I will urge you to keep an eye on portion sizes, especially if you already have heart disease or risk factors like high blood pressure and high cholesterol.

If you’re not physically active, you should be extra cautious about doing strenuous exercise including snow shoveling, which is a known heart attack trigger. It’s smart to know your limits, so be sure to take frequent breaks and/or enlist some help. But you should also make an effort to get in shape, as it’s important for your health year-round: Even starting with 5 to 10 minutes of movement a day can help your heart, joints, and mood.

No matter your current health status, if you experience chest pain, shortness of breath, or other possible heart attack symptoms you should call 911. If you’re not sure what’s going on and your symptoms don’t seem severe, at least call your provider or go to an urgent care center and let a medical professional assess you. During the holidays many people delay getting help because they don’t want to interrupt family events, but delaying could lead your symptoms to worsen or cost you your life.

Car accidents

Deadly car accidents spike on holidays year-round, and it’s not hard to figure out why: There are more cars on the road, and drivers are more apt to be exhausted and/or under the influence of alcohol. Add some snowfall or slick pavement to the mix and the situation becomes even more precarious.

While you might not be able to avoid traveling this time of year, be sure to keep an eye on the weather and never drive when you’re sleep-deprived or when you’ve been drinking; even one or two drinks can impair your reflexes. When in doubt, stay another night or call a ride.

Broken bones, cuts, and electrical shocks

If you like to deck your home out for the holidays, be sure to watch your back—and your balance! Many people get injured while climbing ladders to hang decorations, cutting down Christmas trees, and rigging up lights. You should also make sure you don’t inadvertently create tripping hazards when you rearrange furniture to set-up decorations.

Household fires and carbon monoxide poisoning

Candles can create a cozy ambience, but never leave them unattended; they’re responsible for nearly 8,000 fires in homes each year. Of course, you’ll also want to keep an eye on fireplaces and stovetops: Cooking is the top cause of household fires, and you’ll probably be doing more of it around the holidays.

Portable space heaters are another common source of household fires. Never leave them unattended, turn them off before going to sleep, and keep them away from curtains and other flammable materials.

Around the holidays, I recommend that the last adult awake makes a final check around the entire house before going to bed to make sure holiday lights are turned off, candles are extinguished, small appliances like space heaters are unplugged, and doors are locked.

Carbon monoxide poisoning also occurs more frequently in the winter. A faulty heating system is often to blame, but poisoning can also stem from using an inappropriate indoor heating source like a generator, camping stove, or charcoal grill. Protect your family by making sure you have a working carbon monoxide detector—the gas is odorless and invisible, so you won’t smell or see it—as well as working smoke detectors. You should also check for working smoke and carbon monoxide detectors whenever you are staying away from home.

Depression and anxiety

Less sunlight can lead some people to develop seasonal affective disorder, a type of depression that’s typically limited to the winter months. Meanwhile, those who suffer from depression year-round might find that that the dark days make it even harder to manage their mood. If you’ve been feeling unusually sad or hopeless for two weeks or more, talk to your provider or a mental health professional. Same goes if you’ve been ruminating endlessly, having panic attacks, or feeling so stressed that you’re having trouble completing your typical daily activities.

Even people who aren’t normally depressed or anxious may find that that the “joyful” holiday season makes them feel worse than ever. No matter your previous mental state, I encourage you to prioritize your well-being. If extended gatherings with relatives leave you incredibly anxious, consider making alternate plans or just dropping by for dinner. If you dread going to your office holiday party, show up early, shake the boss’s hand, and then make up an excuse and head home. Your mental health is more important than any tradition or obligation.

The holiday season is typically a time to take a break from work and enjoy a different pace of life with your loved ones. Pausing to think about your family’s well-being before the festivities get underway can help ensure that you have a happy, healthy transition into the new year.