Ten tips to stay healthy this holiday season

’Tis the season for joy, travel and … germs. With crowded airports, endless buffets and late-night celebrations, the holidays can be a breeding ground for pathogens. Don’t let sickness steal your holiday cheer. In no particular order, here are ten tips to protect yourself and your loved ones — pets and plants included — from the season’s biggest health hazards.

1.  Cooking temperatures are not suggestions 

During the holidays, the kitchen can be a hectic place, and pathogens like Salmonella and Campylobacter are waiting for their seat at the table. Many store-bought turkeys come with a pop-up timer designed to indicate when the internal temperature reaches a safe level; however, relying solely on this timer can lead to premature and undercooked food. Having a separate food thermometer will ensure your hard work is both delicious and safe to eat. According to the United States Department of Agriculture, meats should be cooked to safe internal temperatures.

2. Keep furry friends away from the kitchen 

As groceries are unpacked and meals are prepared, you might notice your pets trying to sneak into the kitchen for scraps. Many consider pets a part of the family and want them included in holiday celebrations. However, feeding your pets raw meat can expose them to food-borne pathogens like Salmonella or Escherichia coli. Additionally, many bacterial, viral, fungal and parasitic diseases, such as Giardia and leptospirosis, can transfer between animals and humans. Outdoor cats may carry a parasite called Toxoplasma gondii on their paws, which can infect people as a condition called toxoplasmosis. Cats typically don’t harbor the parasites in their fur, so handling an infected cat usually isn’t a risk. However, allowing them to walk on countertops or food preparation areas can lead to cross-contamination.  

3. Practice vigilance with your slow cooker

A slow cooker can make what would be a frantic day of cooking more manageable. The heat, long cooking time and steam inside the covered pot kill bacteria, making it safe for cooking. However, proper use is crucial to prevent food spoilage on the big day. Always thaw proteins before adding them to the slow cooker. If you add frozen meat to a hot cooker, the internal temperature will drop and take longer to rise back to safe levels. If you aren’t home while slow cooking and the power fails, discard the food, even if it appears to be done. Avoid reheating leftovers in the slow cooker — a pan or microwave will ensure the food reaches a safe temperature for part two of your holiday meal.

4. Remember to refrigerate your leftovers

Everyone is filled with good food and cheer. A holiday movie is playing in the background. The last thing anyone wants to do is clean the kitchen, but this is precisely where many people make a mistake. Leaving food out as it cools is a prime opportunity for food-borne pathogens to multiply rapidly. Any temperature between 40 F to 140 F is known as the “danger zone” for food safety. This is the ideal temperature window for bacteria to grow. Grazing after dinner or waiting too long to clean up can lead to a very unpleasant few days following the big meal. Common symptoms of food poisoning include diarrhea, stomach pain or cramps, nausea, vomiting and fever. Signs of severe food poisoning include bloody diarrhea, a fever over 102 F, dehydration and diarrhea that lasts more than three days.

5. Look out for food recalls

When creating your grocery list, be sure to check your kitchen for any recalled food items. Current recalls can be found on the USDA, Food and Drug Administration and Centers for Disease Control and Prevention websites. You can also check specific retailers’ websites for announcements, as they often have dedicated recall pages. Be proactive in planning your menu. Grocery stores are responsible for removing recalled products from their shelves, but if you find a product on a recall list at the store, notify a store team member. If you find any recalled products at home, don’t risk it. You can return them to the store for a refund or throw them away. 

6. Manage stress (if you can …) 

It may seem impossible to manage during the most stressful time of the year, but we often get sick for this very reason. Stress can impact your gut microbiome, a diverse community of bacteria living in the gastrointestinal tract. A healthy gut microbiome supports a well-functioning immune system, whereas poor nourishment of gut bacteria can leave you more vulnerable to illness. When stressed, your body releases inflammation-promoting hormones like cortisol and adrenaline. While this response can help combat infections temporarily, ongoing inflammation may lead to long-term health issues. Additionally, stress may hinder immune cell activity, such as white blood cells, or divert them elsewhere, weakening your overall immune defense. Managing stress where possible will save you some headaches — literally.  

7. Mask up when entering crowds

The two main cautions public health experts advise against during the holidays are entering large crowds and staying in confined spaces, both of which can sometimes be unavoidable during the holidays. Airports, train stations, department stores and malls are key elements of the holiday hustle and bustle, so if you can’t avoid them, make sure to wear a mask. Surgical masks, when worn properly, can help curb the spread of respiratory syncytial virus and the flu, but only N95 masks protect against COVID-19. When visiting loved ones this holiday season, keep in mind that RSV, the flu and COVID-19 pose a particular risk to the elderly and those who are immunocompromised. 

8. Drink more water, less alcohol — your gut will thank you

The holidays are a time for celebration, but to avoid illness, consider replacing champagne with sparkling water. Alcohol causes dehydration and weakens the immune system by reducing the number and effectiveness of white blood cells. The gastrointestinal, or GI, system is the first to encounter alcohol, absorbing it into the bloodstream. Alcohol changes the composition and abundance of your gut microbiome, a community of microorganisms that influence immune development and function. This can compromise your gut barrier, allowing harmful microbes to leak into the bloodstream.

9. Bundle up to protect your immune system 

The weather outside is frightful, but the pathogens are not delightful. Cold air can dry out nasal passages, making it easier for germs to enter the body. With winter also comes a trio of respiratory illnesses, sometimes referred to as a “triple-demic”: influenza, COVID-19 and RSV. Safe, effective vaccines are available for all three, and they prep the body’s immune system to fight these viruses, reducing the risk of serious illness, hospitalization and death. The cold also drives people inside, which can facilitate the spread of pathogens by being confined in closed quarters.

10. Tidy up the garden to thwart plant pathogens 

As the weather cools and outdoor plants are exposed to the elements, you may think your plants are safe from summer pathogens. Unfortunately, plant pathogens can survive the winter in the soil or in dead plant tissue left in pots or flower beds. Plant pathogens can also hitch a ride on vectors like aphids and hide in winter weeds. To prevent pathogens from overwintering, clean up and dispose of fallen leaves, spent flowers and diseased plants. Do not add this material to your compost pile. It’s best to dispose of it by burning or putting it in the trash. Cleaning and disinfecting pruning tools can help prevent the accidental spread of diseases to your indoor and outdoor plants. 

A few simple precautions can make all the difference. Remember to rest, stay hydrated and keep food safety top of mind. A little prevention ensures your holidays stay festive, not feverish. 

Written by: Sydney Burge