The holiday season is officially here, and with it comes so many wonderful traditions and things to enjoy. However, this time of year also tends to include a lot more occasions for unhealthy eating and STRESS. As enjoyable as it is to decorate, shop for special gifts for family and friends, bake holiday meals, attend parties and holiday gathering, it can also prove to be an opportunity for overwhelm and overindulgence. What’s more, as our to do list may be bigger than usual, our self-care practices may fall to the wayside. Additionally, as we age, stress and overindulgence can take a bigger told on our health, and be harder to bounce back from. 

Common effects of pro-longed periods of stress may include:

• Anxiety
• Headache
• Fatigue
• Muscle Tension or Pain
• Restlessness
• Irritability or Anger
• Overeating or Undereating
• Chest Pain
• Feeling Overwhelmed
• Drug or Alcohol Misuse
• Insomnia/Sleep Issues
• Stomach Upset
• Obesity
• Heart Disease
• Diabetes
• High Blood Pressure
• Social Withdrawal
• Sadness or Depression
• Change in Sex Drive

So how can you enjoy the holidays while promoting wellness and managing stress? 

Here are some tips to stay healthy an keep stress in check this holiday season:

Acupuncture – Scientific research has found that acupuncture promotes balance in the nervous system, as well as help with stress, anxiety, fatigue, headaches, and sleep issues. Studies have also shown that acupuncture positively impacts neuronal activity, brain activity, and the limbic system, and actually shuts down stress regions in the brain. Acupuncture also supports healthy immune function, restful sleep, energy, and positive mood. 

Breathing Exercises – One way to manage stress in the moment is to take deep, diaphragmatic breaths.Breathing with long, slow exhales actually signals your brain to relax. Check in with yourself throughout the day and make a point to take a few deep, mindful stress-relieving breaths. 

Cup of Tea – Soothe your stress with a warm cup of tea! Some of our favorite relaxing teas include passionflower, barley, mint, and green tea. 

Drinking Water – Did you know that dehydration can negatively affect your mood? Set yourself up for success by getting the recommended 8 glasses of water a day to stay hydrated. Potential side effects of proper hydration include enhanced mood and decreased stress!

Eat Healthy – Nutrition is the foundation to optimal health and wellbeing, mentally and physically. Unfortunately, this time of year can make eating healthy extra difficult. There are ways you can navigate the holiday treats, events, and other opportunities to overindulge with better balance. Try healthier alternatives and swaps that incorporate more fruits, vegetables, lean proteins, and healthy fats, and less sugar, oils, and processed junk. Enjoy indulgences in moderation, and really take the time to savor every bite. Eat a healthy, filling meal before heading out to holiday parties, and position yourself away from the food tables if possible. Support gut health with probiotics and by limiting sugar, alcohol, and processed foods as much as possible, especially in between holiday events. Plan ahead and pack healthy snacks for work days and long drives. Don’t skip meals, do make sure you are laying a strong nutritional foundation of lean proteins, healthy fats, and seasonal fruits and vegetables. Need more support? Inquire about our Individualized Holistic Nutrition services!

Fitness – Get moving to beat stress and promote a healthy weight this holiday season. Exercising releases endorphins, also known as the body’s natural “feel good” chemicals. In addition to managing stress, exercise has many other benefits as well, including improving heart health, pain relief, weight management, and overall well-being. Wake up earlier and start our day with a brisk walk or stretch routine. Find an after-work fitness class, or go for a walk on your lunch break or after dinner.

Get Your Vitamins In – Even without the overindulgent holiday eating, many people are deficient in key nutritions as a result of the Standard American Diet. Not only does this negatively impact physical health, but several key nutrients have also been linked to mental health, including stress, anxiety, and mood. Stress and sugar further depletes many nutrients, and can also throw off gut health, The lack of sunlight also causes a drop in vitamin D levels. If you suspect you may have nutrient deficiencies, consult with a doctor. In general, important nutrients for stress and mood include vitamin D, B vitamins, magnesium, calcium, omega 3 fatty acids, and probiotics.

It’s time to make self-care a priority! Book an appointment now for acupuncture, Individualized Holistic Nutrition, or other other holistic wellness services!

 Wishing you a happy, healthy holiday season!