A season of jollification: Nurturing your health this Christmas

The air is buzzing, the harmattan dust is settling, and the sounds of carols and Detty December events are already in the air. For many, Christmas is truly the most wonderful time of the year. It is a season marked by jollification, homecoming, and lavish abundance. From office parties to village family reunions, the rhythm of December encourages us to be carefree, celebrate fully, and, if we are being honest, eat and drink as if there is no tomorrow.

But in the midst of the joyous chaos, the noise of the banger fireworks, and the overflowing coolers, there is a crucial conversation we need to have and have now. While we focus on preparing that perfect pot of jollof or fried rice and finding the ideal Christmas clothes, are we paying enough attention to the most important gift of all: our health?

Christmas, for all its excitement, presents a unique Nigerian contradiction. It is a period when stress levels, often driven by heavy traffic, last-minute shopping, the pressure of expectations, and the mad rush to meet deadlines, can quietly rise, even as our commitment to healthy habits drops like a bad network signal. We forget the treadmill, we stay up till the early hours, and we engage in unrestrained eating and drinking, which is essentially consuming mountains of unhealthy foods and every sugary and alcoholic drink available.

The truth is that despite Christmas being a time for merriment and celebration, it is a vital time to be health-conscious. The aggressive feasting and drinking, coupled with the general slowdown in physical exercise, can quickly turn a time of celebration into a time of serious health risk. And this is not just a feeling; it is a reality that our hospitals and pharmacies see a surge during this period. Data consistently show that certain illnesses and health complications are tragically more rampant during the festive season.

Doctors often point to a significant increase in heart attacks and cardiac arrests between Christmas Eve and the New Year. The combination of high-sodium foods, emotional stress, and the overconsumption of alcohol puts an undue strain on the heart. This often leads to what some medical experts call “Holiday Heart Syndrome”. Furthermore, the rich, fatty, and sugary foods, often eaten quickly at get-togethers, lead to a surge in cases of severe indigestion, acid reflux, and even painful gallstone attacks. For those managing diabetes, the sheer volume of hidden sugar in soft drinks, desserts, and even some local juices can lead to dangerously high blood sugar levels.

Beyond internal complications, the festive pressure to keep up with the partying often leads to sleep deprivation, and this significantly weakens our immune system and makes us more susceptible to common December illnesses like the flu and severe cough. Now, this information is not meant to spoil the jollification or put you on edge; it is a necessary wake-up call to help us celebrate wisely and protect our bodies.

The truth is that celebrating joyfully and protecting your well-being are not mutually exclusive goals. The key lies in adopting a philosophy of mindful moderation—or, as we say, having some self-discipline. This year, let us be deliberate about how we approach the festive season, which sometimes turns out to be a minefield.

We usually know the culprits, but they are so delicious that we cannot resist them. So, the goal is to enjoy in small portions. And these are the unhealthy foods and drinks to avoid or consume in strict moderation: the sugar shockers, such as cakes loaded with refined sugar and saturated fats. You can enjoy a small bite, but do not take in large quantities. Be especially wary of fizzy drinks and highly sweetened fruit juices and mocktails, which deliver empty calories before you finish swallowing them. The high sodium offenders include processed snacks, pre-made spice mixes, and the generous seasoning in traditional meat and fish dishes.

High sodium is a key contributor to elevated blood pressure, which is silent but deadly. And, of course, the calorie-dense beverages: creamy liqueurs and heavy beers may be delicious to some, but they are calorie bombs. Alcohol lowers inhibitions, encouraging us to eat more, and it stresses the liver. A rule of thumb for any get-together is to alternate every alcoholic drink with a glass of water to stay hydrated and keep your consumption slow. If you must drink, choose spirits mixed with water or soda water instead of sugary sodas.

This year, let us make healthier options our watchword. Embrace healthy foods and drinks. Before you attack the meat and starch, fill half your plate with vegetables. Take cooked pumpkin leaves (ugu), okra, ewedu, or a fresh simple salad, which provides essential fibre and nutrients that help you feel full faster and regulate digestion. Prioritise lean proteins: grilled fish, chicken breast (without the skin), or lean cuts of goat meat are excellent choices. They are filling and provide the building blocks for your body without the heavy saturated fats. When eating stew, opt for chicken or fish rather than fatty red meat, and skim the excess oil off the top as much as you can.

Hydrate, hydrate, and hydrate! Make water your primary drink. Infuse it with cucumber, lemon slices, and mint to make it refreshing and festive. Herbal teas such as unsweetened zobo or ginger tea are also a great, warming, and zero-calorie choice, and they can equally aid digestion. Choose complex carbs: opt for smaller portions of brown rice, beans, or roasted plantain over large servings of simple, refined starches.

Finally, there is the power of movement! A brisk 15-minute walk around the neighbourhood after a big meal can do wonders for digestion and blood sugar levels. Do not wait for January 1 to move your body! Take advantage of the opportunity of visiting new places to explore by foot.

This Christmas, let us raise a glass of water, not just champagne. Let us feast on connection, not just consumption. The true spirit of the season lies in the memories we make, the love we share, and the genuine happiness we feel, and not the quantity of food and drink we consume. Remember that saying “health is wealth” is particularly true when your health determines whether you can actually enjoy the money you spent to make this holiday season a truly exciting and beneficial one.

Your body is the foundation of your ability to enjoy every moment of this beautiful life. Do not let two weeks of chop-and-clean-mouth compromise the health you need for the other fifty-plus weeks of the year, or worse, land you in an emergency room.

So, make a conscious decision to be kind to your body this Christmas. Celebrate with joy, live with intention, and make your health and wellbeing your most cherished gift to yourself and to the people you love.

Ojenagbon, a health communication expert and certified management trainer and consultant, lives in Lagos.