Winter Wellness & Holiday Health: Staying Well This December | Rodolico Health

December brings colder weather, holiday gatherings, and a natural shift in routine — all of which influence our physical and mental wellbeing. For many of us living abroad, this month can feel especially busy: travel plans, visitors, end-of-year deadlines, and navigating winter illnesses in a country that isn’t home.

As an English-speaking doctor in Florence, I spend this time of year helping patients balance winter virus prevention, mental-health support, travel health, and sustainable routines. Small decisions made now can have a meaningful impact on how you feel throughout the winter season.

Here are a few practical, evidence-based ways to look after yourself this December.

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Winter Viruses: What to Expect and How to Stay Well

Respiratory viruses such as influenza, COVID, RSV, and seasonal colds become more common in December as we spend more time indoors and socialise more frequently.

While it’s not always possible to avoid winter infections altogether, there are simple measures that significantly reduce risk:

• Wash hands regularly and carry hand sanitiser when travelling (remember alcohol based hand sanitiser does not work against norovirus)

• Use good cough etiquette in crowded or indoor spaces

• Keep rooms well-ventilated where possible

• Maintain good sleep and hydration

Seasonal vaccinations remain one of the most effective ways to prevent serious illness.
In Tuscany, annual influenza and COVID booster campaigns typically begin in October and are coordinated through the regional health service (SSN). These vaccines are free for residents within eligible groups.

If you are not eligible for free vaccination from the public health, or, if you're an expat without SSN registration, I am able to prescribe and administer seasonal vaccinations for adults and children privately at Rodolico Health. This includes influenza vaccination, COVID boosters (when available privately), and other recommended vaccines for travel or seasonal protection.

If you’re unsure which vaccines you or your family may need this winter, I’m very happy to advise and help you plan ahead.

For reliable winter health guidance:

• WHO: Seasonal influenza — https://www.who.int/health-topics/influenza

• ECDC: Respiratory infections — https://www.ecdc.europa.eu/en/seasonal-influenza

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Holiday Stress & Mental Wellbeing

While December can be joyful, it can also bring pressure — expectations, family dynamics, financial worries, and disrupted routines. For expats, this period may feel even more complex: being far from home, navigating language barriers, or trying to “hold everything together” at the end of the year.

Mental health is an integral part of overall wellbeing. Stress, burnout, and low mood can affect sleep, immunity, decision-making, and physical health.

If you notice changes in your mood, motivation, or resilience, consider:

• Setting gentle boundaries around commitments

• Prioritising rest, even if briefly

• Staying connected socially, especially if you’re far from family

• Maintaining one or two consistent daily habits (like a morning walk or regular meals)

• Speaking openly with a GP or mental-health professional if you’re struggling

As a doctor with a particular interest in mental health and neurodivergence, I work with many people whose attention, energy, and emotional patterns shift during busy or unpredictable periods. Understanding these patterns — rather than fighting them — can make December feel far more manageable. You can read more about my approach and background here.

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Travel Health for the Holidays

Many expats travel in December — either returning home or exploring Europe.
A bit of preparation can prevent stress later:

• Keep medications in hand luggage and carry an up-to-date list of prescriptions

• Check whether you need a letter for controlled medicines

• Bring sufficient supplies if pharmacies may be closed during holidays

• Carry your European Health Insurance Card (if eligible) or travel insurance documents

• Plan ahead if you are prone to motion sickness or travel-related anxiety

• Know how to contact local urgent care services at your destination

For destination-specific advice, one of the most reliable resources is NATHNAC (UK NaTHNaC / TravelHealthPro): https://travelhealthpro.org.uk

It’s a comprehensive, evidence-based tool used internationally which contains excellent advice, although, as it is intended for health professionals, the amount of information can feel overwhelming or even alarming if you’re reading it alone. I can help you interpret the guidance, understand your individual level of risk, and decide which precautions or vaccinations are actually appropriate for your trip.

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Healthy Routines for Winter

With shorter days and holiday events, it can be easy for routines to slip. A few small adjustments can support physical and mental health through the winter:

• Prioritise sleep wherever possible

• Aim for consistent daylight exposure (especially morning light)

• Keep meals regular to stabilise energy levels

• Limit alcohol intake where you can

• Stay active — even 10–15 minutes a day makes a difference

• Schedule time for rest and decompression

For many people — particularly those who are neurodivergent — structure acts as a safety net. Gentle routines (not rigid schedules) help maintain energy and reduce overwhelm during busy periods.

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A Doctor’s Year-End Reflection

As the year comes to a close, December is an opportunity to pause and check in with your health — physically, mentally, and emotionally.
Prevention is built on small, consistent choices, not perfection. A single appointment, a short conversation, or a simple adjustment to your routine can have a positive effect that carries into the year ahead.

If you’d like support with winter wellness, chronic condition planning, or mental-health and neurodivergence coaching, I’m here to help.