Jingle and Thrive: Self-Care for the Holiday Season

The holiday season can be both joyful and a bit overwhelming, sometimes more for those living with Parkinson’s. Our PD Nurse Specialist Lisa Wynne has put together some helpful tips to ensure you enjoy the festivities with your loved ones, while minimising stress:

☃ Ensure you have enough medication to cover the entire holiday period. If you’re running low, check your pharmacist or GP’s holiday hours, and be sure to familiarise yourself with your GP’s out-of-hours doctor service. Find out more about out of hours GP services here.

☃ If you’re spending time away at a family member’s or friend’s home, don’t forget to pack enough medication for the duration of your visit.

☃ Don’t hesitate to accept help! Share the workload, whether it’s cooking, shopping, or other holiday preparations, among family and friends.

Diet

The holiday season often comes with indulgent meals and treats, but for some over-indulging can make you feel sluggish, affect sleep and drained of energy. For some people with Parkinson’s, high-protein foods can also impact the effectiveness of levodopa-based medications.

Taking your medication about 30- 40 minutes before eating may help. Aim for a balanced diet with a variety of foods from all food groups at each meal to support overall health. Please see our ‘Eating Well with Parkinson’s booklet’ for more information.

Routine

During the Christmas season, it’s easy to fall out of routine due to changes in schedules, festive gatherings, and the general excitement of the holidays. Disruptions in exercise, sleep patterns, and eating habits can interfere with the careful management of Parkinson’s symptoms. Maintaining as much of your routine as possible, even during the holidays, is important to prevent a worsening of symptoms and to stay on track with your treatment plan.

Keep Moving & Stay Motivated!

Exercise is a vital part of therapy for Parkinson’s Disease, helping with mobility, mood, and overall health. Whether it’s a walk with loved ones or solo, an online workout class, or dancing, choose an activity that you enjoy and fits your energy levels. Sticking to a routine is crucial-consistency not only helps with physical health but also improves mental well-being. Use exercise as a social opportunity to connect with friends or family. Choosing the right time for exercise can also make a difference—many people find that morning activity works better for their energy levels compared to the evening.

Sleep Hygiene for Better Rest

A good night’s sleep starts with how you spend your day. Engaging in sufficient physical activity can help promote better sleep at night. To ensure restful sleep, avoid over-stimulating activities or drinks like tea and coffee before bedtime. Try to limit screen time in the hour leading up to sleep, as the blue light from phones or computers can disrupt your ability to fall asleep. Establish a calming night-time routine that includes relaxation techniques such as a warm bath, a short meditation session, or listening to soothing music. Ensure your bladder is empty before bed to minimise sleep interruptions.

Stay Regular!

Managing regular bowel movement can be a constant battle for some with Parkinson’s. This combat does not take a break for the Christmas season and with a change in all mentioned above, it can increase the likelihood of running into issues with constipation. Maintaining a consistent routine, including regular physical activity, is key to managing this symptom. Movement can stimulate bowel function, so staying

active is crucial. Aim to increase your fluid intake during meals and throughout the day to help prevent dehydration, which can worsen constipation. A diet rich in fibre from vegetables, fruits, whole grains, and bran-based cereals will also support healthy digestion. Make sure to drink plenty of water, especially when taking medications like levodopa—ideally, a full glass with each dose.

Adhering to any laxatives or other treatments prescribed by your healthcare provider is essential to prevent complications. Constipation can reduce the effectiveness of Parkinson’s medications, potentially worsening your symptoms, so managing it effectively is an important part of your overall treatment plan.

Ensuring Safety at Home

While your home may feel like the safest place, it’s important to regularly assess it for potential hazards, especially during times like the holiday season when decorations or new toys & contraptions left around can depict an obstacle course.

Floors: Ensure that decorations, like lights and ornaments, are secured and not left on the floor or hanging where they could cause someone to trip. Keep pathways clear of gift boxes and bags. Tidy up any extra electrical cords for holiday lights and decorations. If you have furniture rearranged for gatherings, make sure pathways are clear and wide enough for easy navigation, especially for those using mobility aids.

Lighting: Make sure stairs, hallways, and entryways are well-lit. Dim lighting increases the risk of accidents, so ensure there is sufficient lighting, especially during the night. While Christmas lights add festive charm, be sure to turn them off before bed and ensure your room is well lit before moving around at night. Extinguish candles completely before retiring for the night.

Cooking & preparation: Where possible consider prepping in days or weeks before. If the chef in house has used every pot and every counter space available, consider tidying as you go or delegate this task to someone! Use timers to keep track of cooking times and avoid food burning or appliances being left on. Keep flammable items, like dish towels and oven mitts, away from the stovetop and open flames. Keep saucepan handles turned inward to reduce the chance of accidental bumps and be sure to wipe up any spills right away to prevent slips. Turn off appliances like the hob or oven immediately after use and double-check before leaving the kitchen.