Sun, Sand & Sickness: Why Holidays Can Take a Toll on Your Health

December 17 2024, by Tatianna Gerard, 23 min reading time

Ah, the holidays in Australia! Sun, surf, barbecues, and the unmistakable joy of winding down with loved ones—it’s the most wonderful time of the year. But if you've ever noticed yourself sniffling, sneezing, or feeling flat just as you’re ready to kick back, you're not alone. As much as we all look forward to the festivities, there’s a hidden side to the holiday season that can leave us feeling a little… under the weather.

Between the excitement of beach days, late-night celebrations, and that glorious holiday feast, our bodies sometimes struggle to keep up. Ever wondered why? Turns out, the Aussie holiday season has a few sneaky culprits that can take a toll on our health. In this blog, we'll uncover some surprising reasons why you might end up feeling less than your best—and, of course, share some tips to help you to stay on top of your health as you dive into the season’s celebrations. With a few mindful adjustments, you can make sure your holidays are filled with the energy and enjoyment you’re looking forward to—minus the sniffles.

1. Stress and immune suppression

The holiday season, as enjoyable as it is, can bring its own unique set of stressors. Planning gatherings, shopping for gifts, preparing meals, and managing holiday travel can pile on responsibilities that leave even the most organised feeling stretched. While a bit of excitement and anticipation is normal, excessive stress can take a serious toll on our immune systems, leaving us more susceptible to illness during the festivities.

How stress impacts immunity

When our bodies are under stress, they respond by releasing cortisol, often called the “stress hormone.” In the short term, cortisol can be helpful—it’s part of our body’s natural fight-or-flight response. However, when stress becomes prolonged or overwhelming, cortisol levels remain high, leading to immune suppression. This prolonged elevation of cortisol can reduce the body’s production of lymphocytes, a type of white blood cell essential for fighting off infections. With fewer of these immune defenders available, our bodies become more vulnerable to bacteria and viruses—precisely what we want to avoid during holiday gatherings.

Holiday stress triggers

Planning and preparation: Organising family gatherings, shopping for gifts, arranging travel, and even hosting events can be stressful. These tasks often lead to long to-do lists that can feel overwhelming.
Financial pressure: The holidays are also a time of increased spending, which can add another layer of stress. Gift-buying, travel costs, and social events can strain budgets, creating financial anxiety for many people.
Family dynamics: Spending extended time with family, while rewarding, can sometimes lead to tension or unresolved issues coming to the surface, adding to emotional stress.
High expectations: We often put pressure on ourselves to make everything perfect during the holidays. Trying to meet these expectations can lead to frustration or disappointment, creating a cycle of stress that impacts our mental and physical health.

Signs that holiday stress is affecting your health

Many people aren’t even aware of how much holiday stress impacts their health until they start experiencing symptoms. Common signs include

Feeling run-down or exhausted
Trouble sleeping
Frequent headaches
Digestive issues.

You may also feel more irritable or anxious, which is often the body’s way of telling you it’s struggling to keep up.

Quick tips to manage holiday stress: Practise stress-relief techniques like breathing exercises, stretching, or taking short breaks to decompress.

Keep topical magnesium on hand

Magnesium plays a crucial role in relaxation and stress reduction. It’s known for its ability to relax muscles and promote calm, which can help manage tension and reduce symptoms of stress. Topical magnesium is especially useful because it bypasses the digestive system, allowing it to be absorbed quickly through the skin.

It’s ideal for easing sore muscles and calming the nervous system, making it a great addition during busy holiday times when physical and mental tension can be high. Applying it to sore areas or even your feet at night can promote a sense of calm, improve sleep quality, and provide relief from muscle tightness caused by holiday stress.

Shop topical magnesium at Aussie Pharma Direct.

2. Increased social gatherings and germ exposure

The holiday season brings together family, friends, and colleagues in a whirl of celebrations, events, and gatherings. While these moments are wonderful for creating memories, they also mean close contact with others—inevitably increasing our exposure to germs. The more people we’re around, the greater the chance of picking up a virus or bacteria, which makes this festive time of year also one of the peak times for seasonal colds, flu, and other infections.

Why gatherings increase germ spread

When we gather in close quarters—whether it’s around a dinner table, at a holiday party, or even in crowded shopping centres—there’s a higher likelihood of transferring germs through physical contact, respiratory droplets, or shared surfaces. Here’s why gatherings can lead to a spike in infections:

Crowded spaces: The holiday rush means stores, parties, and events are often packed, which makes it difficult to maintain personal space. In crowded settings, airborne viruses spread more easily, especially if ventilation is poor.

Physical contact: Hugs, handshakes, and the occasional cheek kiss are common during this time, which makes the spread of germs even easier. For viruses that transmit via direct contact, such as the common cold, these gestures make infection more likely.

Shared surfaces: Think of all the commonly touched surfaces at gatherings and events: door handles, utensils, glasses, and even electronic devices that people may pass around. These surfaces can carry germs that transfer when we touch our face, increasing the risk of infection.

Interacting with children: If kids are part of the celebrations, the chance of exposure to germs can be even higher. Children, particularly younger ones, are known for having higher rates of cold and flu due to frequent contact with other children and their developing immune systems.

If you’re hosting an indoor event, keep windows or doors open to improve airflow and reduce the concentration of airborne viruses. Fresh air dilutes virus particles, lowering the risk of transmission indoors.

Seasonal illnesses to be aware of

During the holiday season, common illnesses from such gatherings include:

Common cold
Flu
Gastrointestinal viruses

Quick tips to reduce germ exposure without missing the fun: Carry a small hand sanitiser, wash hands regularly, and, if feeling unwell, consider wearing a mask to protect others. For superior protection, consider buying AMD P2 face masks.

Be mindful of symptoms

If you or someone close to you is feeling unwell, it’s best to avoid social gatherings to prevent spreading illness. This is especially important given that symptoms for COVID-19, RSV, and the flu can appear similar—coughing, sore throat, fever, and fatigue can all overlap. If you’re concerned that you may have either, consider using a combo test kit that can test for all three viruses. This quick and simple precaution helps you know what you might be dealing with, allowing you to make an informed decision about attending gatherings and protecting others.

3. Travel fatigue and jet lag

The holiday season is often synonymous with travel, whether it’s a short drive to see family or a long-haul flight to a favourite vacation spot. But while travel can be exciting, it can also disrupt our routines, wear us down physically, and impact our immune systems. Travel fatigue and jet lag can leave us feeling exhausted, mentally foggy, and more susceptible to illness—hardly the way we want to spend the holidays.

How travel fatigue affects health

Travel fatigue goes beyond simple tiredness. It’s the cumulative result of physical strain, altered schedules, and the energy it takes to navigate different environments. This fatigue can be particularly draining because it affects both body and mind.

Understanding jet lag and its effects

For those travelling long distances, jet lag becomes an additional challenge. Jet lag occurs when the body’s internal clock, or circadian rhythm, is out of sync with a new time zone. This mismatch affects sleep patterns, appetite, energy levels, and mental sharpness, creating a range of physical and mental symptoms that can persist for days:

Daytime drowsiness: Jet lag often causes excessive tiredness during the day and difficulty sleeping at night. This sleep disruption is particularly problematic because it interferes with the body’s natural recovery processes, leaving you feeling less rested and more prone to illness.

Mental fatigue and mood swings: Adjusting to a new time zone impacts concentration, memory, and mood, making people feel irritable or foggy.

Digestive discomfort: Jet lag can even disrupt digestion, causing symptoms like bloating or nausea, as your body struggles to adjust to mealtime changes.

So, how can you overcome this? One of the ways is to give yourself time to rest upon arrival! Don’t overbook yourself the moment you arrive at your destination. If possible, allow a day or two to adjust and rest. This downtime can give your body the chance to recover from the strain of travel and adapt to a new environment.

Quick tips to minimise travel fatigue and manage jet lag: Stay hydrated during travel, and rest whenever possible to help your body stay resilient against illness.

Use sleep aids with caution

If you’re struggling to fall asleep after a long trip, natural sleep aids like melatonin can help reset your body’s internal clock, easing the effects of jet lag. For those who prefer alternatives to melatonin as sleep aids, consider alternatives like magnesium sleep lotion or a terpene oil blend specifically formulated for sleep. Magnesium can help relax muscles and promote a sense of calm, while certain terpene blends are known for their soothing effects, helping to support restful sleep. If you’re considering sleep aids, consult your doctor to find the right option for you.

4. Dietary indulgence and alcohol consumption

The holiday season is synonymous with indulgence—delicious feasts, treats, and, often, a bit more alcohol than usual. It’s a time to enjoy special meals, seasonal desserts, and festive cocktails with family and friends. But while these indulgences are part of the holiday fun, they can also take a toll on our health, especially when it comes to our immune systems and energy levels.

How holiday foods impact immunity and overall health

During the holidays, rich, sugary, and fatty foods become a staple at most gatherings. While occasional treats aren’t harmful, overindulging can have short-term effects on the body’s ability to fend off illness:

Sugar and immune function: High sugar intake can impair immune cell function, specifically the white blood cells responsible for fighting off bacteria and viruses. Research has shown that consuming large amounts of sugar can temporarily weaken the immune system for several hours, leaving you more vulnerable to germs during this time.

Excess fat and digestion: Fatty foods, such as fried snacks, creamy sauces, and rich desserts, can be hard for the digestive system to process, leading to discomfort, bloating, and even inflammation. When the body has to work harder to digest these foods, it diverts energy away from immune functions, leaving you feeling sluggish and potentially compromising your immune defences.

To maintain a healthy balance without feeling deprived, consider these tips:

Smart snacks on the go: Whether you’re travelling or heading to a gathering, pack nutritious snacks like Chief Beef Bars or Biltong. These protein-rich options are not only easy to carry but also provide a satisfying and healthy alternative to sugar-laden or fatty treats. They’ll help you stay energised and avoid the temptation to overindulge.

Healthier treats at home: If you’re hosting or simply want to enjoy something sweet at home, try recipes from the Chief e-Book. It’s full of delicious yet nutritious options that will please everyone while keeping your health in check. From refined sugar-free desserts to protein-packed snacks, these recipes let you enjoy the holiday season without compromising your wellbeing.

Alcohol’s effects on the body and immunity

Alcohol is another staple of holiday gatherings, whether it’s a glass of wine, a festive cocktail, or a round of holiday toasts. While moderate alcohol consumption is generally safe for most people, excessive drinking can have negative effects on health, especially during cold and flu season:

Dehydration: Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. When the body is dehydrated, it’s less efficient at flushing out toxins and germs, which can increase vulnerability to illness.

Immune suppression: Alcohol impairs the immune system by reducing the efficiency of white blood cells, which fight infections. Consistent heavy drinking can lower immune resistance and prolong recovery from illnesses, making it more challenging for the body to bounce back from winter bugs.

Poor sleep quality: Alcohol might make you feel relaxed and help you fall asleep initially, but it disrupts sleep patterns and reduces sleep quality. The REM phase of sleep, which is essential for physical and mental restoration, is often shortened with alcohol consumption. Poor sleep weakens the immune system, making you more vulnerable to catching a virus after a night of heavy drinking.

Quick tips to enjoy holiday indulgences mindfully: Balance indulgences with nutritious snacks, stay hydrated, and consider alternating alcoholic drinks with water.

Have Boost Oxygen on hand

Boost Oxygen is oxygen in a can—a portable and convenient way to refresh and re-energise during the holidays. Popular for activities like hiking or altitude sickness, Boost Oxygen is also a natural remedy for hangovers, helping to alleviate symptoms like fatigue and brain fog. Keep in mind that Boost Oxygen comes in an aerosol can, so it may not be suitable for air travel. If you’re flying, plan to use it after your flight.

Practice portion control

One of the simplest ways to enjoy holiday treats without overindulging is by watching portion sizes. Instead of piling up your plate or taking multiple helpings, serve yourself a moderate portion and savour each bite. This approach allows you to enjoy all the flavours of the season without feeling overly full.

5. Hot weather and dehydration

In Australia, the holiday season coincides with the height of summer, bringing sun-soaked days, high temperatures, and outdoor celebrations. While it’s a unique and beloved aspect of the season, hot weather also presents its own health challenges—particularly when it comes to staying hydrated:

Increased fluid loss: When temperatures rise, we sweat more to cool our bodies down. This fluid loss is amplified when we’re active outdoors—whether it’s swimming, playing sports, or simply walking around in the heat.

Delayed thirst response: In hot climates, we may not feel thirsty until we’re already dehydrated. This delayed response can lead to inadequate fluid intake, especially during holiday activities that keep us busy or distracted.

Alcohol and caffeine consumption: Many people enjoy a few extra cocktails, beers, or caffeinated beverages during the holidays, which can further dehydrate the body. Both alcohol and caffeine act as diuretics, increasing urine production and contributing to fluid loss.

Sun exposure: Spending long hours under direct sunlight, especially without shade, can lead to heat stress. This condition, which can progress to heat exhaustion, drains energy and dehydrates the body, making it difficult to stay refreshed.

Recognising the signs of dehydration

Dehydration can develop subtly, and many people don’t realise they’re dehydrated until they experience symptoms, such as:

Thirst
Dry mouth and skin
Fatigue and weakness
Headaches and dizziness
Dark-coloured urine
Muscle cramps

Quick tips to stay hydrated and safe in the heat: Drink water throughout the day, wear sun protection, and take breaks in the shade to stay cool.

Take cooling breaks and listen to your body

If you’re outdoors, take cooling breaks by using a damp towel on your neck or wrists, applying a cooling mist, or dipping your feet in cool water. Cooling down periodically can reduce the amount you sweat and help your body conserve fluids.

Pay attention to how your body feels, especially in hot weather. If you feel fatigued, dizzy, or experience muscle cramps, take it as a sign to rest and hydrate.

6. Late nights and lack of sleep

The holiday season is full of parties, gatherings, and late-night celebrations, making it all too easy to sacrifice sleep for socialising. While it’s a time to have fun and unwind, consistently staying up late can lead to a lack of restful sleep, which affects both your energy levels and your immune system.

Quick tips for prioritising sleep during the holidays: Try to keep a regular sleep schedule as much as possible, and consider power naps if you’re losing sleep.

7. Environmental factors and allergies

Australia brings beautiful, warm weather and ample time spent outdoors. While it’s the perfect time for picnics, barbecues, and beach gatherings, the season also introduces a range of environmental factors that can trigger allergies. For many people, hay fever and respiratory discomfort peak in spring and summer, when pollen levels rise and air quality can fluctuate.

Common environmental triggers during the holiday season

Several environmental factors can contribute to allergies and other respiratory issues during the summer holidays:

Pollen
Dust and mould
Air quality and pollution
Insect bites and stings

For those with asthma, allergies can worsen respiratory symptoms, making it harder to breathe and increasing the risk of respiratory infections. People with respiratory allergies or asthma may feel especially run-down during this time of year due to the constant battle against allergens.

Quick tips for managing allergies and staying healthy: Manage allergies with over-the-counter remedies if needed, and try to limit exposure to known triggers.

Keep windows closed and use air purifiers

While it’s tempting to open windows for fresh air, this can allow pollen and other allergens into your home. Instead, use an air purifier with a HEPA filter to help remove allergens from indoor air. This can be particularly helpful if you live in an area with high pollen or dust levels.

Additionally, ensure your air conditioning system is in good health. Regularly clean or replace aircon filters to prevent the circulation of dust, mould, or pollen particles in your home. A well-maintained aircon not only improves air quality but also helps keep your indoor environment cool and comfortable during hot weather, reducing the chances of triggering respiratory discomfort.

If you know you’re allergic to pollen, consider wearing a mask when outdoors during peak pollen times. Masks, especially that of P2 masks can help filter out airborne pollen and other particles, protecting you from inhaling allergens and reducing allergy symptoms while you're out and about.

Have an emergency plan for insect bites

If you’re sensitive to insect stings, carry an antihistamine or epinephrine auto-injector, if prescribed, especially during outdoor events. Wear insect repellent and light-coloured clothing to reduce the chance of bites, and keep a basic first aid kit on hand in case of a sting or if you’re travelling to the outback for the holidays, you can bring along a more specialised first aid kit, such as the FastAid Aspire-Edition Snake & Spider Bite Kit.

8. Sunburn and skin exposure

While soaking up the sun feels wonderful, too much exposure can lead to sunburn, which is not only painful but also a significant stressor on the body. Sunburn triggers an inflammatory response that can weaken the immune system, making you more vulnerable to illness during the holidays.

When you get sunburned, the body responds by increasing blood flow to the affected area, causing redness and swelling as part of an inflammatory reaction. This inflammation diverts immune resources to the skin, temporarily weakening the immune system’s ability to fight off other pathogens.

Quick tips for protecting your skin from sunburn: Use high-SPF sunscreen, reapply every two hours, wear protective clothing, and stay in the shade during peak sun hours.

Use after-sun care products

If you do get sunburned, applying after-sun lotions or aloe vera gel can help soothe the skin and reduce inflammation. These products can cool the skin, lock in moisture, and provide relief from pain and discomfort.

Conclusion

The holiday season is a time of joy, celebration, and connection, but it can also put unexpected strain on our health. From festive indulgences and travel fatigue to environmental allergens and sun exposure, there are many factors unique to this season that can make us more susceptible to illness.

Prioritising healthy habits—like staying hydrated, managing stress, getting quality sleep, and protecting yourself from sun and allergens—allows you to fully enjoy the season’s celebrations without the worry of falling ill. A few proactive adjustments can go a long way in keeping your immune system resilient, your energy levels high, and your spirits bright!