Here are five ways to protect your mental health over the holidays:

1. (Too) great expectations

• You are not obliged to celebrate the holidays.

• Say no or setting boundaries.

• Ask yourself what you love about the holidays.

2. Merriment to the max

• You don’t have to buy things to show others that you care.

• Budget.

• Remind yourself of pitfalls or triggers when it comes to over-indulging.

• Don’t lose sight of exercise and sleep.

3. Trying to be the “perfect host”

• Delegate to others: ask others to help.

• Take a break from hosting, ask someone else to host this year.

4. Too much togetherness

• Remember that only you can choose what makes you happy.

• If you don’t want to stay, you’re allowed to leave.

• If you don’t want to go, you don’t have to.

5. Feeling left out in the cold

• Do something special for yourself: cook yourself your favorite foods or go to a movie.

• Volunteer. By helping others, you also boost your own mental health.

• Write letters and holiday cards with invitations to connect by phone.

If you are struggling, know that there is help and hope.

If, despite your best efforts, you feel overwhelmed with feelings of anxiety or sadness, or if your negative feelings are persistent or get in the way of your daily life, you should reach out for mental health support:

• Talk Suicide Canada call – 1-833-456-4566, text – 45645

• Suicide Crisis Helpline – 988

• Mental Health Helpline – Call 1-877-303-2642

• Addiction Helpline – Call 1-866-332-2322

• Crisis Text Line – Text CONNECT to 741741

• Family Violence – Find Supports – 310-1818 (call/text, online chat)

• Income Supports – 1-866-644-5135

• Indigenous Support Line – 1-844-944-4744

• Kids Help Phone – 1-800-668-6868 or text CONNECT to 686868

Bring medicines with you

• If you take medicines, bring a supply that will last the length of your trip. Get a letter from your doctor that lists your medical conditions and the medicines you take. Also bring any medical supplies you may need such as blood sugar testing supplies or insulin needles.

• If you are going to an area where malaria is a risk, ask your doctor or health clinic for a prescription to help prevent infection.

• You may want to bring medicine for travelers diarrhea. Over-the-counter medicines include Pepto-Bismol & Imodium.

Make safer choices as you travel

• Purchase travel insurance before you travel.

• Practice safe sex. Using condoms can prevent sexually transmitted infections.

• In areas where mosquito-borne illnesses are found, use DEET insect repellent. Use mosquito netting to protect yourself while sleeping.

• Have drinks made with boiled water, such as tea and coffee. Canned or bottled carbonated drinks, such as soda, beer, wine, or water, are usually safe. Don’t use ice if you don’t know what kind of water was used to make it. Don’t use tap water to brush your teeth.

• Air pollution in some large cities can be a problem if you have asthma or other breathing problems.

• Be careful around dogs and other animals. Dogs in developing countries are often not tame and may bite.

• If you’re going to a place that’s much higher above sea level than you’re used to, ask your doctor how to avoid altitude sickness.

Understanding prediabetes

Symptoms, treatment, and complications from prediabetes may vary from person to person. Managing your blood sugar can prevent or delay type 2 diabetes. The key is a healthy lifestyle.

The most common signs and symptoms of diabetes are:

• unusual thirst

• frequent urination

• weight change (gain or loss)

• extreme fatigue or lack of energy

• blurred vision

• frequent or recurring infections

• cuts and bruises that are slow to heal

• tingling or numbness in the hands or feet

• trouble getting or maintaining an erection

Prediabetes is a precursor for type 2 diabetes. Type 2 diabetes is a disease in which your body can’t make enough insulin, or your body is unable to properly use the insulin it makes. Insulin is a hormone that helps your body to control the level of sugar in your blood.

If your body can’t use its insulin properly, glucose (sugar) builds up in your blood instead of being used for energy. This excess sugar in your blood causes problems and can lead to serious health complications.

It’s important to take a prediabetes diagnosis seriously because some long-term complications associated with diabetes—such as heart disease—may begin during prediabetes.

Preventing type 2 diabetes

The good news is that more than half of people with prediabetes can delay or prevent the onset of type 2 diabetes. Taking steps now to improve your lifestyle can make a huge difference and lead to a healthier future.

If you’ve been diagnosed with prediabetes, reduce your risk of developing type 2 diabetes by:

– Follow a health-promoting diet such as Canada’s Food Guide

– Exercise regularly, start with a 10-minute walk three times a week and start slowly increase to 150 minutes per week

– Discuss weight management with your healthcare provider

– Add more vegetables to your plate

– Cook meals at home more often

– Choose whole-grain foods

– Drink water instead of soda or juice