Dr Zoe Williams’ tips to keep all the family safe this Christmas
THOUGH we look forward to Christmas all year, the festive season can be difficult to manage . . . and even dangerous.
There are more A&E visits during December than any other month.
That includes 80,000 trips for Christmas accidents, from burns in the kitchen to falls and electric shocks from lights.
The season can be a flashpoint for people with mental health issues too.
And it is the only time of year when boozing in the morning is more or less encouraged.
But in a year when the NHS is stretched like never before – and Covid hangs over us all – there are things we can do to keep ourselves and our loved ones safe, that’s if you’re in a tier that allows Christmas Day visits.
TV’s Dr Zoe Williams explains...
1. Save bedroom for sleep & sex
WITH more stress than ever before due to Covid and rising unemployment, it’s no surprise I’ve seen more patients who’ve had trouble sleeping.
When we’re anxious, sleep disruption can get worse. Anyone who’s had a sleepless night will know how frustrating it is to lie awake for hours.
Lots of us are working from home, which means bedrooms are often transformed into offices – if this applies to you, make sure all traces of work are gone when you clock off.
Turn your space back into your bedroom to limit how much you think about work when you’re trying to sleep.
The bedroom should be for two things, sleep and sex, so limit devices in there too.
You’re more likely to pick up your mobile if it’s next to the bed.
Go to bed at the same time every night, even if you struggle to sleep at first.
Don’t go to bed straight after a big meal as digestion can be harder when you’re horizontal.
Open a window as a cooler room can promote better sleep quality.
Most of us need seven to nine hours’ sleep a night so if you’re not getting this ask yourself what you can do to improve it.
2. Ring 111 for medical help
IN THE current climate, patients are being advised to call 111 before attending their local A&E department where possible.
111 First, launched earlier this month, will determine whether you need medical attention urgently – and if so they’ll give you an A&E appointment.
If something is life-threatening always call 999 but if you’re tech-savvy, 111 is also online, which not a lot of people know, so it’s worth familiarising yourself with the website and reading how it works before the relatives arrive and the Christmas madness starts.
Knowing what to do in an emergency can save crucial minutes.
3. Stock up First Aid cupboard
IT’S the most wonderful time of the year – and one when we don’t think twice about filling the cupboards with treats and sweets.
But don’t forget the medicine cabinet. There are a few things you should make sure you’ve got in to deal with any festive accidents.
Make sure you have painkillers ibuprofen and paracetamol and don’t pay for brands – supermarket own versions are cheaper and exactly the same.
If you have kids make sure you get child versions of both.
Antacids are another must, to help deal with bouts of heartburn and indigestion, while antihistamines can help ease any allergic reactions, which can flare up at Christmas.
An antiseptic cream or spray can help with minor burns, cuts and scrapes and something like Dioralyte, which replaces water and salts lost through diarrhoea and can help with hangovers, is handy too.
I always have a pack of peas in my freezer too which helps to soothe bangs and bruises and anything else that is likely to swell.
4. Take Vitamin D supplement
DON’T be fooled by anything that says you can “boost” or “turbocharge” your immune system.
In fact an overactive immune system is as bad, medically speaking, as an underactive one and can lead to auto-immune conditions from lupus to psoriasis and irritable bowel syndrome.
There aren’t “super foods” when it comes to the immune system and fortunately in the developed world our diets are mostly balanced enough so that we don’t need supplements – except for vitamin D.
Most of the vitamin D we get in comes through sun exposure, which we don’t get in the winter months, so taking a vitamin D supplement in the winter will help.
If you’re vegan or don’t eat fish you should consider supplements like iron or omega 3. Sleep and hydration are also beneficial to the immune system so make sure you’re sleeping well and drinking lots of water.
If you smoke, your immune system won’t be working as well as it could be.
Christmas and New Year are a great time for new resolutions and your GP will have lots of ways to support you in quitting.
5. Try talking therapies
FOR the millions of people that have lost loved ones, the first Christmas without that friend, partner or relation in their lives can be particularly tough.
Existing mental health issues can be exacerbated at Christmas and new ones can come to the fore as it can be a very stressful time.
People can self-refer for talking therapies on the NHS.
The wait can be six weeks but in a lot of the country it’s far less than that and it’s a good place to start if you’re having a hard time.
Earlier this year the NHS launched a Help Us Help You initiative encouraging people to seek help when they need it.
I’ve seen patients with depression, anxiety and other mental health issues struggle this year, and while GP surgeries will be closed over the Christmas break, if you’re struggling, call 111 and you’ll be signposted to help.
There are some simple things you can do if you’re having a hard time, including spending time outdoors and making sure you exercise, eat and sleep well.
There are initiatives all over the country asking for volunteers to help in communities.
And countless studies and research have shown volunteering boosts mood, so if you’re in a position to help someone else, why not try it?
6. Avoid nasty hangover
IT’S not what anyone wants to hear at Christmas . . . but it can be so easy to drink too much, from Zoom wine tastings to Buck’s Fizz in the morning.
But it doesn’t have to be a time for drinking alcohol to excess. We are advised to have at least two consecutive nights without alcohol every week.
And if you miss your favourite tipple, there are plenty of great-tasting alcohol-free alternatives to gin, vodka, beer, wine, tequila and cider. Give them a go.
On days when you do booze, if you are not someone who has a glass of water between every drink, try a non-alcoholic version of whatever you are having and alternate between each.
To avoid a nasty hangover and a banging headache that will ruin the festivities, it is vital to hydrate before, during and after you drink.
Alcohol is a flashpoint for arguments too, so ask yourself if you really want that extra drink – or if you are habitually filling up your glass.
7. Stay Covid safe
IT’S the health concern that tops everyone’s list but there are things we can all do to stay Covid-safe within our Christmas bubbles for those in tiers 1, 2 and 3.
Make sure you’ve got plenty of hand sanitiser in every room, out and proud on display where it can be seen and easily accessed.
Give someone – it can be one of the children if they’re up for it – the job of sanitising door handles and light switches once or twice a day.
Make sure you’re stocked up with masks in case any visitors forget theirs.
Put paper towels instead of towels in the bathroom too.
We’ve all been asked to consider whether our Christmas bubbles are necessary but don’t forget we’re still allowed to meet up outdoors.
It’s not traditionally picnic weather but a flask of hot soup and some crusty bread on a park bench can be a lovely and warming way to catch up with friends and family.
Mulled wine and mince pies on a country walk are a lovely way to get some exercise and lessen the time spent indoors too.
Nothing is cosier than a fire so if you’re lucky enough to have a garden and a fire pit, get it going and have a meal outside – from a simple chilli to jacket potatoes, or burgers on the barbecue, you can cook outside in the winter just as easily as you can in the summer – we just don’t often think about doing it.
Don’t be tempted to mix your bubbles when it comes to the seating plan on Christmas Day either, keep windows open for better ventilation and ask visitors to bring their own drinks so you’re not handling the same bottle.
First Aid guide
BURNS
THERE are more accidents in terms of cuts, grazes and burns at Christmas than at any time of the year, and while the majority of these are minor, there will always be ones that will need hospital treatment.
If someone has burned themselves, you need to get the burn under cool running water as soon as possible. If it looks like a bad one, gently lay clingfilm over the top but don’t wrap it around as it’s likely to swell up.
If you’re unsure if it needs hospital attention call 111 but, as a general rule, if the burn is smaller than the palm of the person who has been burnt you should be OK. If there’s any white or burnt skin or blistering call 111 to double check.
CHOKING
ANYONE can be prone to choking but children even more so. If you suspect a loved one is choking, don’t panic. It’s vital that you stay calm. Encourage them to cough the object up.
If that’s not possible, then quickly move on to back slaps. Bend them forward, and use the heel of your hand to give five sharp back blows between their shoulder blades.
If back blows don’t work, then move on to abdominal thrusts. To do this, stand behind the person, making sure they are bending well forward. Link your hands between their tummy button and the bottom of their chest, with your lower hand clenched in a fist. Then pull sharply inwards and upwards.
If they are still choking call 999.
CUTS & GRAZES
WITH all the excitement in the air and the presents to unwrap and open, cuts and grazes are very common but can usually be treated at home.
Firstly, make sure you clean it under running cold water or with alcohol-free wipes. Pat it dry, cover with a sterile gauze or a clean, non-fluffy cloth.
Raise and support the injury, applying pressure to stop bleeding. Remove the cloth or gauze and apply a sterile dressing or large plaster.
If there’s a high risk of an infection or something in it, tell them to see a healthcare professional and if it’s deep or won’t stop bleeding call 111.
ELECTRIC SHOCKS
IF someone has had an electric shock, switch off the electrical current at the mains to break the contact between the person and the supply.
If you cannot reach the mains supply do not go near or touch the person until you are sure the electricity has been turned off.
Once the power supply has been disconnected, and if the person isn’t breathing, dial 999.
8. Exercise a bit every day
NOT only does time spent outside limit the risk of Covid infection, it’s also hugely beneficial for mental health.
The NHS advocates 150 minutes of exercise every week but that can be hard to fit in during Christmas when we’re all so busy.
Aim for something every day, whether that’s a walk to the park with the children, flying a kite they got for Christmas or a game of football in the garden.
Aim to get breathless and stay that way for a few minutes to make sure your blood is pumping and your heart is getting a workout.
Things that make us happy release endorphins, serotonin and dopamine, all happy hormones that are good for us.
You don’t have to get your walk done in the day time either, take the kids for a walk around the neighbourhood at sunset to see the sun go down and enjoy local Christmas lights, too.
Lots of streets and towns are doing living Advent calendars where a new window is unveiled every day so check your local social media.
9. Use pharmacies
IT’S not too late to get the medicines you might be likely to run out of from your GP before they close for Christmas.
But while surgeries will be shut, there will be a pharmacy near you that will stay open for the festive shutdown.
People don’t use pharmacists enough but not only do they know their medications, they’re experts with minor injuries and illnesses.
Even on Christmas Day pharmacies will be open for a few hours so familiarise yourself with where your nearest one is in case you need it.
I’m still getting calls about flu vaccinations too and more people this year than ever have been offered one, so if your letter is still stuck in your “to do” pile, call your pharmacy and see if you can get it done there instead of at your GP surgery.
10. Eat choc AND veg
I’M not going to tell you to ignore the chocolate coins or Celebrations at Christmas, especially not after the tough year we’ve had.
If you want to indulge, go for it – it’s legitimately the one time of the year most medics won’t give you a hard time about eating what you want.
But do try to sandwich (pardon the pun) bad eating with good.
If you’ve had the entire bag or box of chocolates, make sure your next meal involves plenty of fruit and veg.
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