The holiday season provides plenty of opportunity for pressures on our health and health goals.  Extra cheese, alcohol, busy schedules, and family dynamics all push the balance within our bodies.  There are many, many things we can do to help support ourselves through this time of year.  Truly, personalized plans are ideal because they address several things at once, but for inspiration I'll share lots of ideas with you.

Digestive Health
Bloating, sluggish digestion, heartburn, and all sorts of digestive concerns can be triggered at this time.  You may find the following helpful:

• digestive enzymes or bitter herbs
• probiotics
• chewing fully, eating only when hungry, and maintain your usual eating schedule
• l-glutamine
• magnesium or smooth move tea if digestion gets sluggish
• specific remedies for heartburn, gall bladder (fat digestion)
• homeopathic Arsenicum or Nux Vomica
• enjoy special foods and moments you choose to the fullest

Stress Levels
This is such a gigantic topic, but in reference to the season specifically, I often suggest:

• Breathing
  - use meditation apps to help, or do "tapping"
• Adaptogen herbs like ashwaghandha, rhodiola, and so many others
• B vitamins
• Plan time to move:  ski, hike, yoga, stretch, walk
• plan something you enjoy, without obligation
• lots of hugs
• rest

Alcohol
Even for my patients who "rarely drink", this is most often the time of year for that rare drink to happen.  Different people metabolize alcohol more efficiently than others, and liver health has a lot to do with it.  The majority of these supports focus on the liver detoxification pathways.

• Stay hydrated
• NAC or Glutathione
• B Vitamins
• protein intake to keep blood sugar balanced 
• liver supportive herbs like milk thistle
• herbs that support inflammation of the stomach and gut

Immune System
I've written about this a lot, but for the holidays consider:

• hydrating nasal rinses or neti pots
• wash your hands with soap and water
• use fewer chemicals 
• watch the sugar
• vitamin D & C
• immune supportive herbs like echinacea, elderberry, astragalus
• for information about fevers read more here

Wishing you so much fun and equal parts rest and nourishment throughout the final days of this year.  Remember, this week we will begin to have a few extra moments of daylight.

Yours in health,
Dr Christa

There are so many differences in how people experience this time of year:  from being stressed to chilled out, invigorated by social time or craving hibernation, triggered by family or enjoying every moment, time spent recovering or a period of heavy workload.  Some themes that have been coming up for patients lately is a desire to simplify and slow down the pace of life.

The end of the year is also a wonderful time to reflect on the previous 12 months - the lessons, the gifts, and the journey.  If I were to summarize what I've seen this year, it's been the impact of years of stress stacking up leading to amplified sleep disruption, blood sugar imbalance, pain, anxiety, as well as digestive and perimenopausal symptoms.  In many cases, old symptoms have returned, because this is the point of vulnerability in the body (if things are out of balance, this is where they show up for you).  Other times, it's been old health habits no longer cutting it, or new challenges altogether.  It's all connected.

I think of it like a teeter totter.  You may have have a life that was balanced, and you were able to move with the flow of ups and downs, always landing at a steady state.  Then a weight of emotions & responsibilities and a sack of sugar (sweets, chips, and alcohol) were placed on one end, perhaps a screw was removed from the seat, and the mechanism needs greasing.  There is no longer balance, it's a screechy and bumpy experience.  Or to maintain the ride, you have to build some serious leg muscle, get out the screwdriver, and add oil to stop the squeaking.  It takes daily effort to keep it going, and it's not like how it used to be.

Luckily, you are someone that pays attention to the nuances of your body, and is genuinely interested in building a lifestyle that supports your health.

The biggest difference makers for people this year have been:

• paying attention to sleep
• balancing blood sugar
  - eating protein with every meal
  - having an afternoon snack
• meditation & mindfulness
  - yoga
  - apps like:  Headspace, Calm, Insight Timer, Serenity
• walking, especially outside
• adrenal gland support
  - herbs like ashwagandha, rhodiola, ginseng, withania
  - nutrients like magnesium, B vitamins, Vitamin C
• testing and taking vitamin D, when indicated
• acupuncture (by me, or chiropractic adjustments) for the nervous system
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Each of these have been called "game-changers" by those that have integrated them into their routines, but one thing I would suggest is to fully embrace and master one habit or task and then move onto another.  For example, accomplish 10pm bedtime for two weeks straight, and then add 10 minutes of meditation in the morning.  While it's possible to do more than one at a time, I find that creating sustainability is also important.

The holidays are a time when it's common to get derailed, so I suggest finding a nice balance between rest and celebration.  Enjoy your favourite meal, but reduce recovery time with digestive enzymes and probiotics and liver support.  Put some of the chocolate in the freezer so it's not as accessible.  Or make some events potluck so that you can ensure you have something to eat that suits your needs.  Here's a previous post I did on this topic:  Healthy Holiday Recipes and Allergy Friendly Tips.Once you've completed your review of 2022, you may be thinking about what's next.  January is a wonderful time to gain insights into your health and create new goals for the year.  If you haven't had bloodwork in awhile (for some of you it's been 3 or more years!), or you would like to understand your reports, I'd be happy to order or review them with you.  

A friend said to me the other day that she is trying to hang onto the magic of the season as long as she possibly can.  The sparkles, hugs, snowflakes, and fires all lend to the beauty of this time of year.  

Wishing you a peaceful and joyous season,
Dr. Christa