Embracing the Holidays While Living with Pulmonary Fibrosis

The holidays can be a beautiful time of year—full of traditions, favorite foods, and chances to connect. But if you’re living with pulmonary fibrosis (PF), this time of year can bring extra stress:

• Big meals that leave you breathless or bloated
• Travel that disrupts your routines (and your oxygen setup)
• Crowded indoor gatherings during peak virus season
• Pressure to push through fatigue so others don’t feel disappointed
• Or – on the other end of the spectrum – feeling very alone if you don’t have a big family, local support, or safe and affordable ways to travel/leave the house

If any of this sounds familiar, you’re not alone. In this blog, we’ll share practical, PF-friendly tips to help you navigate the holidays so you can protect your health and participate in community celebrations.

1. Start with a “Holiday Health Plan”

Before the season ramps up, it can help to pause and think through:

• What matters most to you this year?
  That might be one special meal, a religious or spiritual ritual, quiet time with a pet, or a video call with one trusted friend. “Meaningful” doesn’t have to mean “busy” or “crowded.”

• What are your limits?
  Think about how much standing, talking, walking, or traveling you can realistically handle without worsening symptoms—or how much screen time or social interaction you can manage emotionally.

• What are your non-negotiables for health and safety?
  For example: masking in crowded spaces, avoiding events if people are sick, needing a quiet place to rest, or limiting the length of visits or calls so you don’t get overwhelmed.

You might jot your plan down and share it with someone you trust, or keep it as your own personal guide if/when holiday stress kicks in.

2. Holiday Nutrition Tips for Lung Health

Holiday foods are often salty and heavy… or extremely sweet; either way can be delicious, but not always lung-friendly. The goal is not perfection. It’s finding small tweaks so you can enjoy the season without making breathing or inflammation worse.

Go for “colorful and balanced”

When making your plate, try to:

• Fill about half your plate with colorful fruits and vegetables (roasted carrots, green beans, salads, citrus, etc.).

• Include a lean protein like turkey, chicken, fish, beans, or lentils.

• Keep fried, heavy dishes, or sweet treats to smaller portions so you don’t feel overly full or short of breath after meals.

If you’re spending the holidays on your own or with just one or two people, it’s completely okay to simplify:

• Buy pre-cut vegetables or prepared salads

• Make a smaller main dish, like a chicken breast or lentil stew instead of a full turkey

• Freeze leftovers in single portions for easier meals later

Watch salt to help with swelling and breathlessness

Salty foods can increase fluid retention and make it harder to breathe, especially if you also have heart strain or pulmonary hypertension. Consider:

• Choosing smaller portions of very salty dishes (ham, stuffing, canned gravies, chips).

• Tasting food before salting; use herbs, lemon, garlic, and spices for flavor instead.

• Drinking water regularly throughout the day, unless your clinician has told you to limit fluids.

Smaller, more frequent meals

Large meals can push up on the diaphragm and make breathing harder. Instead:

• Aim for smaller portions more often rather than one huge feast.

• Take breaks between courses—stand, stretch gently, or do a few rounds of pursed-lip breathing if you feel winded.

• Give yourself permission to stop eating when you’re comfortably full, even if others are still going.

Be mindful about alcohol

Alcohol can interact with medications, disrupt sleep, and worsen reflux, which may trigger coughing. Ask your clinician what is safe for you. If you do drink:

• Alternate alcoholic beverages with water or herbal tea.

• Consider festive non-alcoholic options: sparkling water with citrus, spiced cider, or herbal teas in a favorite mug.

3. Protecting Yourself from Viruses During Holiday Gatherings

Winter holidays often overlap with peaks in flu, COVID-19, RSV, and other respiratory viruses. For people with PF, even a “simple” or common respiratory infection can be serious.

Here are some ways to lower risk while still staying connected in ways that feel right for you:

Get up to date on vaccines

Talk with your clinician about:

• Flu vaccine

• COVID-19 boosters

• Pneumonia vaccines (if recommended for you)

• RSV vaccination (for those who qualify)

These won’t eliminate risk, but they can help reduce the severity of infection.

Choose safer settings when possible

• Prefer small gatherings over large, crowded events.

• If the weather allows, consider outdoor or well-ventilated spaces: porches, patios, or open windows with fans.

• Sit a bit farther from high-traffic areas like buffets or doorways.

If you’re spending the holidays mostly at home, virus protection can still matter—especially if home health, caregivers, or visitors come by. Don’t hesitate to ask them to mask, wash their hands, or postpone if they’re sick.

Masking and hand hygiene

• A well-fitting mask (like an N95 or KN95) can offer extra protection in crowded indoor spaces or when traveling.

• Carry a small bottle of hand sanitizer and use it before eating or after touching high-contact surfaces.

• It’s okay to say, “Because of my lung disease, I really need people around me to be healthy. If you’re sick or recently recovering, let’s plan another time to connect.”

4. Travel Tips for People with Pulmonary Fibrosis

Many people with PF still travel—by car, bus, train, or plane—but it often requires extra planning.

Before you go

• Talk with your pulmonologist or care team well in advance, especially if:
  • You use supplemental oxygen

  • You’ll be flying, or going to high altitude or different climate

  • You’ve had a recent hospitalization or change in symptoms

Ask about:

• Whether you need a “fit to fly” letter or oxygen orders for the airline

• How long you can safely be away from your home team

• What to do if you become more breathless while traveling

Oxygen and equipment planning

If you use supplemental oxygen:

• Confirm with the airline or transport company what kind of portable concentrators or tanks are permitted and what paperwork is needed.

• Bring more cannulas, batteries, and tubing than you think you’ll need, in case of delays or equipment issues.

• Keep oxygen supplies and medications in your carry-on, not checked baggage.

Even if you don’t use oxygen at home, ask your clinician if you should be evaluated before flying or traveling to higher altitudes.

Plan for rest and pacing

• Build rest breaks into your travel schedule. It’s okay if your trip takes longer; the goal is to arrive with enough energy to enjoy it.

• Request wheelchair assistance or early boarding if walking long distances (airports, train stations) is difficult.

• Avoid carrying heavy bags; use rolling luggage or ask for help.

5. Talking to Family and Friends About Your Needs

One of the hardest parts of the holidays can be explaining your limitations—or the changes you need others to make to keep you safe. It may help to:

Be clear and specific

Instead of:

“I’m not sure I can handle the holidays this year.”

Try:

“My doctor has asked me to avoid crowded indoor events. I don’t want to miss out, so could we schedule a quieter visit with just our immediate family or a short video call?”

Set expectations around timing and energy

Instead of dreading how tired you’ll feel after, you might say:

“I’ll probably only have energy to stay for about an hour or two. I may need to lie down or head home early, and that doesn’t mean I don’t want to be here—it just means my lungs need a break.”

Ask for practical help

Let loved ones know how they can support you:

• Picking you up and dropping you off close to the entrance

• Carrying dishes or gifts so you’re not out of breath before the event even begins

• Ventilating the space (opening windows, using air purifiers)

• Making a fragrance-free, smoke-free space if smoke, strong candles, or incense worsen your symptoms

Most people want to help—they just may not know what to do until you tell them.

6. Giving Yourself Permission to Do Less

Living with PF means your energy and lung function are limited resources. The holidays can still be meaningful even if they look quieter or simpler than they once did.

It is absolutely okay to:

• Say no to events that feel unsafe or overwhelming

• Shorten traditions (maybe you decorate a smaller tree or light fewer candles)

• Host a short video call instead of in-person gatherings

• Order part of the meal instead of cooking everything from scratch

• Let others handle the “heavy lifting” while you focus on being present

Some people even find “new traditions” that fit better with PF, like:

• A cozy movie night with one or two people—or just you and a pet

• A simple walk or drive to see holiday lights (with warm layers and proper protection)

• A virtual cookie-decorating session or game night with grandkids or friends

Celebrattion doesn’t have to mean exhaustion.

7. When You Don’t Have a Big Family or Many Connections

Holiday messaging often assumes big, bustling family gatherings—but that’s not everyone’s reality.

You might be:

• Living alone

• Far from family or old friends

• Newly diagnosed and not ready to talk about PF with others

• Grieving the loss of someone important

• Choosing to keep your circle very small for health reasons

If your holidays are quiet or feel empty, here are some ideas that may help:

Create small rituals that matter to you

Rituals don’t have to be public or shared to be meaningful. You might:

• Light a candle in honor of someone, or for hope for the year ahead

• Make a favorite meal, even in a small portion

• Play a particular song or watch a movie that brings you comfort

• Write a short reflection or gratitude list to yourself

These are all acts of care, and they count.

Reach out in ways that feel safe

Connection doesn’t have to mean a big party. You might:

• Schedule a short call or video chat with one person you trust

• Send a message to an online PF community or forum

• Join a virtual support meeting, education event, or faith/spiritual gathering if those are available to you

If reaching out feels hard or awkward, you can keep it simple, for example: “I’m thinking of you today and wanted to say hello.” You don’t have to explain everything to ask for connection.

Plan ahead 

If you know certain days may feel particularly heavy (like a specific holiday or anniversary), consider making a simple plan:

• One enjoyable or calming activity (favorite show, book, craft, or hobby)

• One small breathing, mindfulness, meditation, or movement break, as you’re able

• One way to connect—online, by phone, or even by writing a letter you may or may not send

Putting a little structure around the day can keep it from feeling endless.

8. Emotional and Mental Health

Whether you’re surrounded by people or spending the holidays mostly on your own, it’s very common to have mixed feelings, especially when you’re also managing PF. You might feel:

• Sad about changes in your health or traditions

• Anxious about virus exposure or the future

• Grateful for the people and moments you do have

• Lonely, even in a room full of others

All of these emotions can coexist. Some ideas that may help:

• Share honestly with a trusted person—“I’m glad to see you, and I’m also struggling today.”

• Use relaxation tools: breathing exercises, mindfulness, prayer/meditation, music, art, or journaling.

• Consider support groups (online or local), especially those for PF or chronic illness.

• Let your healthcare team know if emotional symptoms are getting stronger; mental health is part of your overall care.

Watch for signs you might need more support

Loneliness, grief, and worry can be especially strong during the holidays, and chronic illness can add another layer. Pay attention if you notice:

• Persistent sadness or hopelessness

• Loss of interest in things you usually enjoy

• Changes in sleep or appetite

• Worsening anxiety or panic

These are not personal failings—they’re signals that you deserve more support. Talking with your healthcare team, a mental health professional, a trusted faith or spiritual leader, or a counselor can be an important part of caring for yourself, just like taking medications or using oxygen. You deserve support—not just for your lungs, but for your whole self.

Final Thoughts: Protecting Your Lungs, Preserving What Matters Most

The holidays with pulmonary fibrosis may look different than they once did—but different doesn’t have to mean less meaningful.

By:

• Planning ahead

• Making lung-friendly choices around food and travel

• Setting clear boundaries with others

• Taking steps to protect yourself from viruses

• Allowing yourself to rest, say no, and adapt traditions

• And honoring your experience—whether your holidays are busy, quiet, joyful, complicated, or all of the above

…you’re giving yourself the best chance to protect your health while still making room for connection and comfort on your own terms.

If you have your own PF-friendly holiday tips—favorite recipes, travel hacks, rituals, or ideas for handling loneliness—we’d love to hear from you. Sharing your experience can help others in the community feel more connected.