Winter Holidays with Long COVID? Grab Your Surfboard!
As winter rolls in and holiday cheer ramps up, those of us with long COVID face the annual puzzle of how to balance family gatherings, chilly weather, and holiday feasts without getting wiped out. If you’re managing cardiovascular symptoms, POTS, or heightened sensitivity to colds and viruses, the winter season brings a few extra challenges—but with a little humour, some smart planning, and gentle boundaries, you can enjoy the festivities without burning out.
1. Cold Weather: A Seasonal Challenge
Cold weather doesn’t just bring snow—it can also make certain long COVID symptoms worse, especially for those managing cardiovascular issues. Blood vessels constrict in response to chilly temperatures, which can cause increased blood pressure and may lead to dizziness, fatigue, or even more intense symptoms for those with POTS.
Why Cold Makes Cardiovascular Symptoms Worse: If you have cardiovascular-related symptoms (e.g., palpitations, dizziness, or fatigue), cold temperatures can amplify them. For instance, cold can make it more difficult for blood to flow efficiently, which is especially challenging if you already experience circulation issues or heart rate instability.
Keeping the Chill Out: If you’re going outside, layering up can make a big difference! Wear thermals, a scarf to cover your nose and mouth, and thick socks to stay warm. Some people with POTS even find that compression socks help improve circulation and reduce dizziness when standing.
Find Your Winter “Happy Medium”: If you notice that short exposure to cool air clears brain fog a bit, that’s great! But keep it short. A gentle walk outside might be refreshing, but longer exposure can overwork your system. Aim for balance here.
2. POTS at Family Gatherings: Navigating Dizziness, Fatigue, and Too Much Holiday Cheer
Managing autonomic symptoms like postural orthostatic tachycardia syndrome (POTS) during family gatherings can be tricky, especially when symptoms like dizziness and a racing heart tend to show up right when you’re, say, carrying on a conversation over a plate full of holiday treats. POTS often worsens with prolonged standing or sitting, which makes pacing yourself essential.
The Seated Socialite: Instead of hopping from conversation to conversation (some might already think, “I wish!”), find a comfy seat and let people come to you! This not only minimises movement and sudden shifts in posture but also helps you manage energy. I usually sit near a window or a HEPA filter.
Salt, Water, and Snack Breaks: Since blood pressure instability is common with POTS, salty snacks (yes, at least the food has some taste), plenty of water, and smaller portions of food spaced out over time can help stabilise blood pressure and keep dizziness at bay.
Low-Key Physical Movements: If you start feeling lightheaded, subtle leg movements (like moving your feet up and down) can encourage blood flow. Lean on wherever you can. A short stroll around the living room after a meal might also help stabilise your circulation.
3. Food Considerations: Avoiding Triggers While Still Enjoying the Holiday Feast
The holiday spread can be both a joy and a challenge if you’re managing long COVID symptoms. Blood sugar spikes from sugary or carb-heavy foods, as well as inflammation from certain ingredients, can make fatigue and brain fog worse. Plus, if you have cardiovascular, autonomic, or mast cell symptoms, some foods may be better for you than others.
Focus on Balance (and Protein): Try pairing holiday treats with protein or fibre to prevent blood sugar crashes, which can make fatigue worse.
Hydrate to Energise: It’s easy to forget about hydration when you’re focused on food, but staying hydrated is crucial, especially if you’re managing POTS. Even mild dehydration can cause lightheadedness or exacerbate fatigue. Be careful with alcohol—many of us consider it a “nono.”
Watch for Hidden Sodium if You’re Sodium-Sensitive: If you’re managing cardiovascular symptoms but aren’t dealing with POTS, sodium might actually worsen palpitations or blood pressure fluctuations. A good balance is to go for naturally salty holiday foods like olives or nuts rather than heavily salted processed snacks.
4. Avoiding Respiratory Infections: Safe Air Filtration and COVID Precautions
If you’re managing long COVID, the last thing you want is a new virus or infection to set you back. With holiday gatherings, such as Christmas, come more potential exposures to colds, flu, and COVID, so taking steps to keep the air fresh can give you some peace of mind.
Air Filtration Tips: A portable HEPA air purifier can be a game-changer in enclosed spaces like living rooms or dining rooms where people gather. Small, portable models are easy to carry and help clean the air around you, making it safer to be indoors with a crowd. Keep windows open or create some air circulation.
Encourage Testing (Subtly!): It might feel awkward, but encouraging family members to test for COVID or any symptoms before gathering helps keep everyone safe, especially those managing long COVID or other health conditions. A lighthearted group message beforehand can make this feel like a shared health check instead of a big ask.
Mindful Masking and Distance: If you’re comfortable with it, wearing a mask in crowded indoor spaces or choosing seats a bit away from high-traffic areas can give you some added protection. It’s all about finding what makes you feel safe and comfortable while still enjoying the gathering.
5. Managing Energy with Boundaries and Smart Pacing
Between family time, holiday activities, and winter excursions, energy management is key. Overexertion can easily lead to post-exertional malaise (PEM), where even small efforts result in an energy crash for days afterward. Here’s how to keep it mellow:
Plan “Energy Days” vs. “Recovery Days”: For every major event, schedule a lighter day afterward. Think of it as a “holiday hangover buffer”—you can rest up, catch up on sleep, or just enjoy some quiet time to recharge.
Set Limits with a Friendly Tone: It’s easier to say “no” or take breaks if you set boundaries in advance. Letting your family know that you’re managing a health condition and might need some downtime makes it less surprising if you need to slip away early.
Suggest Low-Impact Activities: Depending on your energy envelope, movie marathons, baking sessions, or even a holiday puzzle give you a way to participate without using too much energy. Think cosy, low-key, and fun.
Conclusion: Enjoying the Holiday Season (Your Way!) with Long COVID
Winter holidays with long COVID bring their own challenges, from managing cardiovascular symptoms in the cold to pacing yourself through family gatherings and protecting your energy. With a few thoughtful adjustments, you can still experience the warmth and joy of the season without risking a holiday crash. And remember, these are just some personal tips that have worked for me! If you’ve got your own favourite ways to stay merry (and functional) with long COVID, please share in the comments! Here’s to a balanced, happy holiday season—on your terms.
Disclaimer:Â This blog is for informational purposes only and does not replace professional medical advice. Always consult your healthcare provider if you have concerns about your health.
Long Covid Journey 