As a child, holidays were about fun, not work. But as adults, it’s possible to regain those feelings of excitement and wonder while maintaining good health. By taking some steps to manage holiday stresses, you can prevent illnesses, avoid winter weight gain, and set the stage for a healthy new year.
Build A Foundation
Winter holidays can be harmful to your health, with an abundance of sugary, processed foods, excessive alcohol and caffeine intake, and missed or irregular exercise sessions. This unhealthy cocktail often leads to increased stress and a lowered immune system.
To keep stress low during the holiday season, focus on two important factors: sleep and exercise. Aim for seven to nine hours of sleep per night, and try to maintain a regular exercise routine. Incorporating indoor activities such as yoga and tai chi can help reduce stress, boost immunity, and offer many other benefits.
Additionally, plan nutrient-dense meals that keep your blood sugar stable and prevent cravings for unhealthy snacks that are in abundance during the winter months. Blood sugar swings can cause anxiety and stress to exacerbate. Include colorful fruits and vegetables packed with micronutrients and antioxidants to improve your mood and overall well-being.
Many whole foods can help ease stress, anxiety, and depression by nourishing the nervous system, improving immune function, and supporting various aspects of health. Chronic stress can deplete essential nutrients, further perpetuating negative feelings and emotions.
The Real Comfort Foods
Eat foods rich in critical nutrients that help to calm frazzled nerves and support healthy brain chemistry. For example, broccoli is high in B vitamins and folic acid. Dark leafy greens like kale, collards, and chard contain minerals such as magnesium that stabilize blood sugar levels and support the nervous system.
Fish, particularly wild-caught varieties rich in omega-3 fatty acids (such as salmon and sardines), can reduce stress and improve mood. These healthy fats and proteins support neurological health, reduce inflammation, and optimize serotonin production for a happy mood.
Boost your intake of vitamin C-rich foods like red peppers, strawberries, papaya, kiwi, and cauliflower to help resist stress. Green and black teas contain L-theanine, which balances the effects of caffeine by supporting a healthy mood and reducing stress and anxiety. Plus, teas provide essential phytonutrients for immunity and cardiovascular health.
Vitamin D-rich foods can also help reduce stress, especially during the fall and winter months when sun exposure is limited. A deficiency in vitamin D has been linked to depression and anxiety. Good food sources include mushrooms, salmon, eggs, and liver.
Meditation
Regular meditation is another proven method to reduce stress, anxiety, and depression. This ancient practice allows the brain and body to relax and recharge. Meditating for 10-20 minutes daily can be transformative and can contribute to long-term health in multiple areas.
Herbal Stress Reduction
Many herbs and natural remedies can support a sense of calm. Some of these include:
- Asian ginseng: An ancient stress remedy and adaptogen that helps the body deal more effectively with mental and physical stress.
- Holy basil (tulsi): This herb reduces stress, inflammation, and supports immunity and healthy blood sugar balance.
- Passionflower: Modulates the calming neurotransmitter GABA.
- Ashwagandha: An adaptogen that supports mental and physical stamina as well as hormone balance and cognitive function.
- Honokiol: Extracted from magnolia bark, this antioxidant supports healthy mood and restful sleep, reduces inflammation, and helps protect the brain and fight cancer.
Managing stress comes down to making healthy choices. By taking the time to create a stress-reducing plan, you can control stress and experience maximum enjoyment during the holiday season and throughout the year. Focus on relaxation and health, and you’ll set the stage for a truly wonderful holiday season.
