You’ve got the tree up, the prawns on ice, and the presents perfectly wrapped. But just as you’re about to collapse into holiday mode - bam! A scratchy throat, a pounding headache, and your body saying, “Nope, not today.” Sound familiar?
If getting sick at Christmas feels like an annual tradition, you’re not imagining it. Women are more likely to experience health challenges during the festive season, and it’s not just bad luck. Between stress, overexertion, and hormonal chaos, there’s a whole cocktail of reasons why your body might tap out come December.
The good news? You’re not powerless. Let’s break down why this happens and what you can do to protect your health (and still enjoy the pavlova).
Why Do Women Get Sick at Christmas?
While the holidays look like glitter and joy on the surface, for many women they’re a perfect storm of stress, exhaustion, and disrupted routines. Add social overload and hormonal changes, and your immune system is practically begging for mercy.
Here’s what’s really going on:
1. Holiday Stress Is Trashing Your Immune System
Let’s face it - Christmas isn’t just magic, it’s work. From shopping to cooking to organising (and let’s not even start on trying to find a parking spot at the shops), women often take on the lion’s share of festive responsibilities.
And the research backs this up:
- Almost half of women report feeling more stressed during the holidays, compared to about a third of men.
- Only 27% of women say they can actually relax over Christmas, while 41% of men seem to be living their best lives.
This stress triggers a surge in cortisol (your stress hormone), which can suppress your immune system. That leaves you more vulnerable to the germs floating around at holiday parties, shopping centres, or your kids’ end-of-year school events.
2. Your Routine? Completely Out the Window
Christmas is notorious for turning routines upside down. You’re going to bed late, eating differently, and squeezing in more social events than your calendar can handle. While it’s all part of the fun, it can take a toll on your body.
- Sleep deprivation weakens your immune defences by reducing T-cell activity, which helps fight infections.
- A pattern of holiday weight gain has been found in studies, with people gaining anywhere from 0.37 kg to 0.9 kg over the season. While it might not seem like much, sugary and indulgent foods can reduce white blood cell function, making it harder to fight off bugs.
- Let’s not forget the festive booze. Alcohol disrupts sleep, dehydrates you, and messes with your gut microbiome - an essential part of your immune system.
3. Hormones Are Playing Games
Your hormones have their own plans during the holidays. Whether you’re dealing with your Period, PMS, or stress-related hormonal shifts, these changes can make you feel even more run down.
- A drop in oestrogen can reduce serotonin (your feel-good chemical) and weaken your immune response, leaving you more prone to illness.
- High cortisol levels from stress can wreak havoc on your system, leading to fatigue, mood swings, and increased inflammation.
4. The Christmas Heart Effect
Here’s a surprising (and alarming) stat: studies have found a 4.2% increase in cardiac deaths during the Christmas period, even in the Southern Hemisphere where it’s warm and sunny.
Why? It’s not the weather - it’s the holiday chaos. Stress, indulgent meals, and delayed medical care (because who wants to see a doctor in December?) can all contribute to heart-related issues. While this doesn’t mean you need to panic, it’s a reminder to listen to your body and take it easy when things feel overwhelming.
How to Stay Healthy This Christmas
The good news? You can enjoy the holidays without running yourself into the ground. Here are a few practical ways to stay well and thrive through the festive season:
1. Feed Your Gut, Feed Your Health
Your gut health is directly tied to your immune system. This is where Hey Sister! comes in.
- Not just for period pain, Hey Sister! is a prebiotic that feeds your good gut bacteria, helping you stay strong from the inside out.
- When your gut is happy, your brain gets those warm, feel-good vibes too. That’s what we call holiday magic!
2. Stress Less (Easier Said Than Done, but Worth It!)
You don’t have to do it all, babe. Delegate tasks, let go of perfection, and remember: no one’s Christmas is actually as perfect as it looks on Instagram.
3. Balance the Indulgence
We’re not saying skip the pavlova or the champagne - life’s too short for that! But try to mix in some nutrient-rich foods like leafy greens, nuts, and salmon. These are rich in magnesium and B vitamins, which help calm your nervous system.
4. Move Your Body
Think of it as stress relief, not a workout. Whether it’s a quick beach walk, a yoga class, or dancing to Mariah Carey in your living room, movement boosts your mood and supports your immune system.
5. Prioritise Sleep
Sleep is non-negotiable when it comes to staying healthy. Create a wind-down routine: dim the lights, put your phone away, and sip on chamomile tea. If stress is keeping you up, Hey Sister! can help calm your mind and promote better sleep.
Confidence, Self-Love, and a Healthier You
If you’re feeling overwhelmed, we highly recommend checking out the KICPOD episode "Confidence, Mental Health & Embracing Self-Love" featuring Kath Ebbs. It’s full of insights on how to build a healthier relationship with food, exercise, and yourself - perfect for navigating the holiday season with more ease and balance.
Hey Sister! Has Your Back This Christmas
This year, don’t just survive the holidays - thrive through them with the help of Hey Sister!
- Relieves stress: Eases mild anxiety so you can enjoy the season without the overwhelm.
- Supports your gut: Prebiotic properties boost your immune system and keep your gut (and mind) happy.
- Balances hormones: Eases PMS symptoms and calms hormonal chaos.
Let’s make this Christmas your healthiest one yet.
Final Note: Be Kind to Yourself
The holidays are meant to be joyful - but that starts with taking care of YOU. Give yourself permission to slow down, prioritise your health, and focus on what really matters. You’ve got this, and as always, we’ve got you.
