Holiday Health Challenges
There are two times of year that our health goals tend to take a back seat, one is the summer and the other is right now. I am absolutely a big fan of celebrating and enjoying the magic of each of these times, however, the summer often provides additional opportunities for healthy living - sunlight, movement, fresh produce - while the winter time, maybe not as much.
I find that during the holidays there is more indulgence in sugar, alcohol, and dairy (cheese), which can leave you feeling sluggish and like your digestion is off. The weather can limit time spent outdoors, and extended times of darkness plus doing a lot of things you "should" can also challenge your energy levels and inner spark.
After more than a decade in practice, I find it so interesting that each year there are trends in how people approach the holiday season. This year, many of us seem to be tired and not quite as "into it". Others are traveling and spending time away with family. The Christmas light displays have been extra special though!
To support your body through the holidays, here are some general things I commonly recommend:
For more ways to support your digestion, liver function, holiday weight gain, and emotional wellbeing, you can read my holiday health & recipes post here.
Wishing you all the best as we wind down this year and prepare to start a new one,
Dr Christa
There are two times of year that our health goals tend to take a back seat, one is the summer and the other is right now. I am absolutely a big fan of celebrating and enjoying the magic of each of these times, however, the summer often provides additional opportunities for healthy living - sunlight, movement, fresh produce - while the winter time, maybe not as much.
I find that during the holidays there is more indulgence in sugar, alcohol, and dairy (cheese), which can leave you feeling sluggish and like your digestion is off. The weather can limit time spent outdoors, and extended times of darkness plus doing a lot of things you "should" can also challenge your energy levels and inner spark.
After more than a decade in practice, I find it so interesting that each year there are trends in how people approach the holiday season. This year, many of us seem to be tired and not quite as "into it". Others are traveling and spending time away with family. The Christmas light displays have been extra special though!
To support your body through the holidays, here are some general things I commonly recommend:
- Digestion
- Digestive enzymes might be needed to help break down heavier meals, or foods you don't usually eat (either due to preference or sensitivity) - take one with each meal, with your biggest meal, or when eating problematic foods
- Probiotics can settle digestion, support mood and the immune system - usually a broad spectrum multistrain version is best, taken once per day
- Skip snacking or keep your normal mealtimes consistent with your typical schedule (the human body loves routine)
- Eat soup and lighter meals in between heavier ones
- Choose cooked foods, not raw or damp - in Traditional Chinese Medicine it is suggested to avoid raw veggies & salads and dairy in the colder months
- add fiber to keep digestion moving, either ground flax, chia seeds, or psyllium - Alcohol
- many are cutting back on alcohol as they recognize the effects it can have on health (for perimenopausal women it can trigger hot flashes)
- some symptoms of consuming alcohol can be due to the depletion of nutrients, dehydration, sugar, the microbiome, and impact on the liver
- a B Vitamin complex, Magnesium, Probiotics and ensuring adequate water intake can all help, but for some I'd also add in Milk thistle and NAC for additional liver support - Energy
- this one is trickier because you need to figure out the cause of low energy: is it inadequate sleep, too much time inside, not enough movement, draining relationships, over-giving, not eating the right foods or overdoing sugar, carbs & alcohol?
- once the source of low energy is sorted out, the right supports can be given
- ask yourself, where is my energy leaking?
- continue to get morning sunlight on your body to help your circadian rhythm and mitochondria - Stress & Adrenal Health
- with busyness comes extra demand on our physical and mental capacity, which can be stressful even if it's "good stress"
- schedule in moments that fill your cup to create some balance in your days and weeks
- create boundaries for your time and behaviours you will tolerate
- reflect on the times of year that you feel burnt out and plan next year's vacation days to prevent getting to that point again down the road
- know that the holidays can bring up complex emotions and not everyone enjoys this time of year
- the key nutrients for the adrenal glands and nervous system are: B vitamins, Vitamin C, Magnesium
- herbs are a beautiful way to offer additional support: holy basil tea, ashwagandha in capsules or as a powder in smoothies - there are many, each one with their own niche
- after the holidays we tend to reflect on what we would do differently next year, put a reminder in your phone for next October or November to remind yourself of these revelations in order to make a conscious decision next holiday season - Getting Sick
- I am sure you are like me where sickness sets in when you've gone too long without rest, or eating less than ideally
- November and December is often called cold & flu season, but it's also that we have less activity, more indoor air, less sunlight, and on and on...
- apart from ensuring you don't get rundown, there are several herbs, vitamins and probiotics that can help support your immune system or lessen the severity of illness -> these remedies are very nuanced to your specific vulnerabilities and individual needs
- I have recommended St Francis Herb Farm's Deep Immune and Deep Immune Kids for years for prevention, and then other symptom specific options during times of illness
For more ways to support your digestion, liver function, holiday weight gain, and emotional wellbeing, you can read my holiday health & recipes post here.
Wishing you all the best as we wind down this year and prepare to start a new one,
Dr Christa
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