Take Care and Celebrate: Adapting the Holidays to My Porphyria
Porphyria Voices shares experiences, insights, and advice from the porphyria community. Discover valuable knowledge, foster connections, and join us in raising awareness to empower and unite our porphyria family.
Written by Diana Escobar
Edited by Katrina Parra
The holiday season can present unique challenges when living with porphyria; however, it’s essential to remember that you’re not alone in navigating this time of year. During the holiday season, it’s easy to overindulge in food or neglect regular physical activity, but maintaining healthy habits can reduce the risk of triggering a porphyria attack. With a few adjustments and precautions, it is possible to enjoy this time of year safely.
“Remember, whatever you choose to do or not do this holiday season, it's important to take care of yourself."
-Diana Escobar, AIP patient.
1. Hydration: Drink Plenty of Water to Stay Healthy
Staying hydrated is crucial for managing porphyria symptoms and maintaining optimal body function. Drinking sufficient water helps your body perform its essential tasks efficiently, and it can also support your energy levels throughout the day. Ensure that you drink enough fluids, especially if you plan to enjoy foods or beverages that may dehydrate you.
2. Stay Active: Gentle Exercise is Key
During the holidays, it’s easy to get caught up in the excitement and forget about exercise, but staying active is an essential part of self-care, especially when living with porphyria. Engage in moderate activities, such as light walking or gentle stretching. Always listen to your body and avoid overexertion. The goal is to keep your body moving at a comfortable pace while managing your energy levels.
3. Nutrition: Plan Your Holiday Meals Carefully
The holiday season often brings rich, indulgent meals, which can be tempting, but it’s important to be mindful of your food choices. Plan your meals ahead of time and adjust traditional recipes to fit your porphyria-friendly diet. Consider healthier alternatives and be mindful of triggers that could lead to a porphyria crisis. Prioritize balanced meals and avoid excessive intake of fatty or fried foods.
Discover more about nutrition by watching the talk from nutritionist and patient Isabel Palazón on the UPA YouTube channel.
4. Manage Stress: Take Care of Your Emotional Well-being
The holidays can be physically and emotionally taxing, with many people experiencing a mix of emotions—joy, nostalgia, and sometimes stress. Practicing stress-reduction techniques such as breathing exercises, mindfulness, or meditation can help keep your stress levels in check. If you’re feeling overwhelmed, don't hesitate to seek support from loved ones or professionals.
If you need to speak with a UPA 1:1 Ambassador, please fill out the form, and we will call you as soon as possible. We are here to help.
5. Focus on What Matters: Make Time for Meaningful Activities
Amid the holiday rush, it’s easy to lose sight of what truly matters. Reflect on what’s important to you during this festive season—whether it’s spending time with family, supporting a charity, or enjoying quiet moments of self-care. Choose activities that bring you happiness while minimizing stress. Whatever you choose, remember that your health should always be the priority.
6. Get Enough Rest: Prioritize Sleep for Better Health
Sleep is vital for maintaining physical and mental health. The hustle and bustle of the holiday season can disrupt your routine, but aim to get enough rest to keep your body functioning well. Maintaining a consistent sleep schedule, even during the holidays, helps you recharge and manage stress better. Avoid late-night parties or excessive caffeine, which can interfere with sleep quality.
7. Protect Yourself from Cold and Illness: Stay Safe from Winter Viruses
Cold weather and the presence of viral infections during the winter months can be problematic for individuals with porphyria. Be sure to layer up to stay warm and take extra precautions to avoid crowds or areas where viruses may spread more easily. Protect yourself by washing your hands frequently, wearing a mask when necessary, and avoiding close contact with sick individuals. Remember, it’s always best to consult with your doctor before taking any medications, especially during cold and flu season.
The Porphyria Drug List is currently recommended as the most reliable source of information about drug safety for the Acute Hepatic Porphyrias.
8. Be Grateful: Reflect on the Positive Aspects of Life
Gratitude is a powerful tool for improving mental health. During the holidays, take time to reflect on the things you are thankful for—no matter how big or small. Keeping a gratitude journal or simply expressing your thanks can help shift your focus toward the positive aspects of your life, boosting your mood and resilience during challenging times.
Happy and Healthy Holidays from the United Porphyrias Association!
We hope these tips help you navigate the holiday season with porphyria while keeping your health and well-being in mind. Remember, you don’t have to face the challenges of porphyria alone. If you have any questions or need further support, don’t hesitate to reach out to the United Porphyrias Association.
Call us at: 800-868-1292
Email: info@porphyria.org
Diana was diagnosed with AIP in 2008. Something that at the time only represented darkness in her life, she now sees as one of her greatest sources of light and total gratitude. Working for others inspires her to keep moving forward. She has been a leader for Porphyria patients in Colombia, an ambassador for UPA, and the moderator for the Spanish ConnectUp meetings
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