If you haven’t begun thinking about Christmas yet, you really should – we’re less than one week away from the big day. Presents are no doubt the first things on the shopping list but there are some festive essentials that might not be front of mind. And if you don’t factor them into your budget, you might find yourself spending more than you expect.

Christmas cards

It’s still a tradition to exchange a Christmas card, often with updates of what’s occurred in the last 12 months. No doubt you’ve a handful left over from last year (if you can find them), so work out how many you need rather than just buying a few boxes. Then top up in the January sales for next year.

Fewer cards are sent nowadays, and that’s largely down to email. If you’re not bothered about sending a physical card, you could save a fair few quid by sending your own e-card.

Second-class stamps

If you are going to send a card by post, you’ll obviously save cash if you send them second class, likewise with any gifts. So the earlier you send them the cheaper it’ll be.

Real or fake Christmas tree?

Real trees aren’t cheap, so if you want one with no-drop-needles-that-will-still-drop-whatever-the-label-says, find out how much it’ll cost you, especially if you need to get a taxi to get it home.

A fake tree is often a cheaper option and will last you a good three or four years, if not longer.

Wrapping paper

You’ve either got rolls of it left over from previous years (maybe it’s hiding with the Christmas cards?) or perhaps you’ll grab what’s closest to the till the night before you need to wrap all your gifts.

If you’re on a tight budget, pick something that could be used for gifts all year around such as red, gold or silver. Brown parcel paper with a ribbon can look great too.

Turkey and trimmings

A turkey won’t come cheap, and all the extras will add up too. The earlier you work out the total cost (supermarket websites are a great way to get a rough idea) the sooner you’ll know if you need to cut back on the overall spend.

You can of course lower the costs through meal planning. If you work out how you’ll use leftovers from the turkey over the next few days, it’ll mean you need to buy less grub.

It’s easy to get carried away with the egg nog and lose track of how much an evening out is costing, especially if you’re paying with credit cards, not real actual money in your pocket (even if getting food from the store for a home Christmas meal).

1 – Instead take with you just the cash you can afford for the night out. Parting with the physical money will slow down your spending so you can stretch out the night until it’s time to head home – just don’t spend your bus fare or subway fair!  THINK BUDGET and your love yourself much after New Year’s Eve into the new year when you get those lovely bills of your credit cards!

2 – When your friends aren’t on a budget, there can be pressure to go along with pricey nights out and activities.

But if joining in means you’ll get into debt, be upfront and suggest a cheaper alternative. It might also mean you have to say no to some things, so prioritize the ones you really want to attend and can afford within your budget.  Those who love you or consider you significant in their lives will understand and make a change with the group or at least the part of the family buying presents in their range so everyone can have a fun holiday!

3 – If you’re worried about splitting the bill or joining in on rounds, just tell your friends you’re going to pay for yourself as you’re on a really tight budget.

Yes, it means more trips to the bar, but at least you’ll be able to make sure you don’t spend more than you can afford.

4 – There are only so many days to fit things in before Christmas, but that doesn’t mean you have to be out every evening.

If you can schedule some get togethers in the new year rather than December, you’ll be able to cover the cost of your nights out from next month’s payslip.  Logical isn’t it?

Lastly consider…

Christmas Money Planner

“In recent years, the U.S. Consumer Product Safety Commission (CPSC) has created a robust toy safety system, by requiring testing by independent, third party testing laboratories around the world; enforcing stringent lead and phthalates limits for toys; imposing some of the most stringent toy standards in the world; and stopping violative and dangerous toys at the ports and in the marketplace before they reach children’s hands. These combined efforts continue to foster the confidence of American families as they prepare to shop for toys this holiday season.”

Child & Family Services (child-familyservices.org)

“When it comes to toys and gifts, it is critical to remember to consider the safety and age range of the toys.

Prevent Blindness America has declared December as Safe Toys and Gifts Awareness Month. The group encourages everyone to consider if the toys they wish to give suits the age and individual skills and abilities of the individual child who will receive it, especially for infants and children under age three.”

AHPA American Health Public Association

“Bundle up: Feeling cold? Wear a hat – 40 percent of body heat is lost from your head. Also, mittens that fit tightly at the wrist provide more warmth than gloves.  Deck the Halls Safely: Fires caused by decorative lights account for $7.9 million in property damages annually. Use safe lighting that’s tested, rated and stamped with the (UL)) label.  Celebrate Responsibly: Have a designated driver this holiday season.   Keep the Holiday Weight Off: Stay hydrated through the day so you don’t confuse thirst with hunger. Eat a healthy snack before a big meal to keep your appetite under control.”.

North Shore University Health System  (https://www.northshore.org)

“Brighten the holidays by making your health and safety a priority. Take steps to keep you and your loved ones safe and healthy—and ready to enjoy the holidays.  Wash hands often to help prevent the spread of germs. It’s flu season. Wash your hands with soap and clean running water for at least 20 seconds.”

Centers for Disease Control and Prevention (CDC)

“Sodium and chloride — major electrolytes of the fluid compartment outside of cells (i.e., extracellular) — work together to control extracellular volume and blood pressure. Disturbances in sodium concentrations in the extracellular fluid are associated with disorders of water balance.”

Oregan State University  (https://lpi.oregonstate.edu/)

Now, let us get in the specifics of the electrolyte sodium chloride and health.

Table salt is made up of the elements sodium and chloride – the technical name for salt is sodium chloride. Your body needs some sodium to work properly. Na in our body plays important roles and works with potassium. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body. When Na gets high concentrated (in blood=hypernatremia) our body reacts by allowing more water in that compartment (ex. Plasma) to balance out the electrolyte and fluids in that compartment to prevent complications. Your kidneys control how much sodium is in your body. If you have too much and your kidneys can’t get rid of it, sodium builds up in your blood (hypernatremia). This can lead to health problems. In healthy individuals, the kidneys respond to excess sodium by flushing it out in the urine. Unfortunately, this also removes potassium. If potassium levels are low, the body tries to hoard it, which also means hanging onto sodium. Water follows sodium, leading to an increase in the amount of water in the body and the volume of blood in circulation. Excess sodium blunts the ability of blood vessels to relax and contract with ease causing your vessels to vasoconstrict which increases pressure in your vessels=high blood pressure (B/P)and may also overstimulate the growth of heart tissue. Blood pressure climbs, and the heart must work harder=stress to the heart. When we stress the heart out=overworked, lack of oxygen to the heart tissue happens=pain (we call it Angina that can be reversed) and if it continues can lead to a heart attack (scarring to the heart=damage done to the heart that’s not reversible). Also with constant high B/P with constriction of vessels in the brain this can cause the same stress=headache which if not resolved can lead to a stroke (scarring to the brain, again not reversible).   All of these responses are made worse by low potassium intake.

In some people, especially those already diagnosed with high blood pressure, heart failure, or impaired kidney functioning, the kidneys hang onto sodium no matter what, further complicating the disease they have and worsening their health.

One way to flush sodium out of the body is by getting more potassium. An interesting report from the Trials of Hypertension Prevention suggests that changing the balance between these two minerals can help the heart and arteries.

High blood pressure can lead to other health problems, especially uncontrolled.

Most people in the U.S. get more sodium in their diets than they need. A key to healthy eating is choosing foods low in salt and sodium. Doctors recommend you eat less than 2.4 grams per day. That equals about 1 teaspoon of table salt a day. Reading food labels can help you immensely in seeing accurately how much sodium is in prepared foods of your meals you eat.

Most of the focus on sodium and potassium centers on their effects on the kidneys, blood vessels, and heart.  But these minerals affect every part of the body, including the relentless breakdown and buildup of bone.  A diet high in sodium increases the amount of calcium excreted in the urine. This loss is especially prominent when calcium intake is low, as it is for so many Americans. Loss of calcium can contribute to osteoporosis, the age-related weakening of bones=easier fractures and brakes in bones.

One way to combat the problem is by taking in more calcium from food or supplements. Getting more potassium, in the range of the recommended 4,700 mg a day, can also help.

To be sure, there is more to bone health than sodium and potassium. Heredity, lack of exercise, hormone levels (low testosterone in men, low estrogen in women), and a dearth of vitamin D and vitamin K can also weaken bones. But it’s good to know that a positive change made for your heart is doing good things elsewhere in the body.

One way to prevent or fight high blood pressure and keep the heart healthy is to boost the amount of potassium you get while at the same time reducing your sodium intake. (Note: Check with your doctor before boosting your intake of potassium. Although it’s a good strategy for many, it can be harmful to people with kidney disease or heart failure, or those who are taking certain kinds of diuretics, or “water pills.”) Recommended if with any disease get clearance from your m.d. before making changes in your diet, activity, and any health habits (especially if a cardiac, renal, diabetes diagnosis)

The best way to get more potassium and less sodium is by eating more fresh fruits and vegetables, beans, fish, homemade foods, and low-salt versions of prepared foods. You can top the 4,700-milligram mark for potassium and stay under 800 mg of sodium by having regular oatmeal, orange juice, and coffee for breakfast; a peanut butter and jelly sandwich and milk for lunch; baked halibut, a baked potato with the skin, and a spinach salad with half an avocado for dinner; and some peanuts, raisins, a banana, and low-sodium V8 in between. The potassium-to-sodium ratio of this menu is 14 to 1. Best way to figure out the amount of sodium or potassium in your diet is count what the label of the food your eating states is in a serving and document it up in 24hrs and add it up. Add in some exercise and, though you aren’t living like people in the Stone Age, you might have arteries as healthy as they had.

To know what primary (prevention) or secondary management of diseases or illnesses caused by or effected by sodium blood levels in the body with learning how to control and take proper sodium intake as best as possible this can be accomplished by eating a healthy diet (low sodium), practice healthy habits, and even lose weight if necessary. Doing this will let you reach your optimal level of health. Having the knowledge in how to eat sodium healthy, how to lose weight by living healthy habits and eating healthy not just 3 mths or a year but for life with being able to treat yourself to treats and foods occasionally is the way to go but remember always consult your primary doctor especially those with high b/p or cardiac disease before making changes in activity or diet.

First we’ll cover how water, electrolytes, proteins work in the body to understand how sodium (being a electrolyte) is so important with our health. Then we will cover how to use sodium therapeutically in our diet with knowing how it impacts how your future health and how it prevents with even help you in managing certain diseases or illnesses you already have.

Let us first understand the basics of the human body: a large percentage of body weight is composed of water that is containing dissolved particles of organic and inorganic substances vital to life. A young adult male is about 60% water whereas a female is 50%. Than the percentage of the body weight, that is WATER, declines with age. Since fat contains little water, the more obese a person gets the smaller the percentage of water weight is in that person.   Salt is what we call sodium (NA) + chloride (Cl)=Sodium chloride =NaCl, which are both an electrolytes. Water is distributed throughout the body, but in compartments that are inside our cells, outside of our cells (being plasma), and in our tissues. In these compartments with the water are electrolytes but in varying amounts. The largest percentage of water in our body is inside the cells. The body fluid in us is constantly being lost and replaced for normal body processes to occur.   If we eat daily food and fluids the body easily maintains the compartments in balancing the water and electrolytes in our body (remember the compartments are in the cells, outside of cells, and in the tissues).   We know the body receives water to these different compartments through our diet in what we eat (foods & liquids) and through the metabolism (break down) of the those foods & liquids=nutrition that we eat and through the body tissues. There are ending products from the metabolism (break down) of tissues in our body and our foods and fluids through digestion causing our body to have an ending result of toxins in the body but are body gets rid of them if functioning within normal limits. Two vital processes that do this which demand continual expenditure of water in removal of toxins is: 1.) removal of body heat by vaporization of water via the lungs and the skin(perspiration).                         2.)excretion of urea and other metabolic wastes by the kidneys dumping them in our urinary bladder; the stool also in our GI tract plays a role in this removal of metabolic wastes in evacuation.                                                                                                                                                                                    Solid foods such as meats and vegetables contain 60 to 90% water . Note the normal daily replacement of water roughly equals the normal daily loss with an entire body functioning properly. The volume of water used in these processes varies greatly with external influences such as temperature and humidity.

All body fluids contain chemical compounds. Chemical compounds in solution may be classified as electrolytes or nonelectrolytes based on their ability to conduct an electric current in the solution. Electrolytes are either positive, which is a charged particle called an cation (electric current=Na+); or negative which is not a charged particle called an anion (no electric current=Cl-). This is why you’ll see an electrolyte banner or board up in the front of chemistry class or just in your chemistry book (a positive or negative sign after every abbreviation of each element). It’s letting you know if it is + or -. Proteins are special types of charged molecules. They both have a charge that is dependent on the pH of the body fluids. A normal pH in our plasma is 7.35 to 7.45 and at this level your proteins exist with a net negative charge. In our bodies compartments, when imbalances happen regarding fluids, electrolytes or proteins problems occur; acidity and alkalinity distribution in the body becomes effected.

What does this all mean?                                         

There are 3 main mechanisms for fluid and electrolyte movement in the body to help in maintenance of acid and base balances throughout the human body which are diffusion, osmosis, and filtration. Through these mechanisms transfer of water and electrolytes take place dispensing them in the body where they are needed.                                        

Electrolytes account for most of the osmotic pressure of the body fluids (this pressure is the concentration of solids in a compartment—example inside your cells is a compartment). Electrolytes are VITALLY important in the maintenance of acid and base (alkaline) balancing in all cells to all the plasma (outside the cell) to every tissue region of the body. These 3 mechanisms of delivery that balance the fluids and electrolytes in our body you need to have working correctly; but when the body ends up getting imbalances of electrolytes or fluids over a long period of time certain illnesses or diseases can arise. If a system fails in our body, this can put the electrolyte and fluid balance off causing health problems in our body; take for example. kidneys that play a major role in removing toxins from our bloodstream by pulling them out of the blood vessels that filter through the kidneys and allows the organ to dump the toxins into our urinary bladder where we excrete them.   When we void, the more yellow the urine means the higher the amount or concentration of toxins is in the urine and that was dumped in the urinary bladder by proper kidney function.   So if disease like renal (kidneys )failure occurs than this messes up the entire process of balancing the acid and base fluids in the body by allowing the toxics to stay in our body which causes them to be dumped elsewhere, like in our tissues=the body is trying to compensate. This will cause yellowing to the sclera, skin, etc… which we call jaundice and if not repaired you will die sooner in life.  

“Any surgical procedure carries risks. Inserting a stent may require accessing arteries of the heart or brain. This leads to an increased risk of adverse effects.  Risks  can be from allergic reaction to cardiac abnormal heart rhythms to heart attack and more.”.

Healthline.com