HOLIDAY SURVIVAL GUIDE
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ADDITIONAL RESOURCES
Thanksgiving Menu Ideas with Recipes:
Holiday Rainbow Recipe Guide
Holiday Cooking Class Strategies
for a health-supportive holiday season
Holiday Survival Guide with Recipes
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- Movement. Movement is also a critical factor in health and healing. It does not have to be long, stressful workouts. In fact, we have found that something like the 7 minute workout 1-2 times daily is effective. We can all find 7-14 minutes a day to move and get our heart rate going. Make it a priority to find this time.
- Fresh Air. Try to get some fresh air daily and sunlight if able. Even brief times outside can be refreshing and help our bodies and minds. If you are unable to get out, don’t forget to open windows briefly each day to circulate fresh air (indoor air is known to have many toxins).
- Stress management. Despite all our best efforts, we will likely feel some stress over the holidays. Utilize various techniques to make sure the stress is not negatively affecting your body. Breathing, meditation and prayer, baths, walks, etc. should be utilized. Practicing these now is helpful. That way when it comes to stressful times - we are more likely to do them if they come easy to us. Otherwise, we may turn to other coping mechanisms like food and alcohol (all too abundant at this time of year). Remember - you can say no to things that will only add stress.
- Minimalism. The holidays naturally lend to an overabundance of “things”. Many who have embraced minimalism are able to enjoy things like the Holidays more because there are less distractions with “stuff” and it is less stressful. Instead of feeling busy having to buy a lot of presents (which can cause financial stress) - give gifts that will mean more in the future. Something homemade, time with you, an outing together, etc. There are many lists available on line of gifts that are not “bought”. In addition, how can you simplify the holidays to make it more meaningful and enjoyable - allowing more time to be with the people around you?
- Mood disorders. Many people naturally feel more depressed and have more difficulty regulating moods around the holidays. This is due to many factors including lack of sun and fresh air, low Vit D, stress of the holidays, and sometimes family issues during this time. Supporting your mood with various supplements or even medications during this time can be helpful. Using light boxes for those with SAD is also recommended. It is important to get on top of deteriorating moods - as this often naturally contributes to poor health habits (poor sleep, poor food choices, not exercising, difficulty with gratefulness, etc…). There are great supplements to help support this without the side effects of medicines. So please consider addressing this if needed! It is important to your overall health!
- Limit alcohol. If you tolerate alcohol, a little at times can be okay. However, too much alcohol is disruptive to good sleep. In addition, if you have any neuroinflammation (brain inflammation with symptoms such as depression, lack of motivation, brain fog, brain fatigue, dizziness or others) - you should avoid alcohol. Find some non-alcoholic drinks that you enjoy as your Holiday treats instead.
- Supplementation. Most people will need Vitamin D in the winter. It is crucial as we head into influenza season to have adequate vitamin D status. Zinc, vitamin C, and fish oils can also be beneficial to the immune system. Lastly, supporting gut health through food and supplements can also benefit the immune system.
Remember the reason for the holidays! Don’t forget it is about celebration, family, service, memories and more. It is not about perfection or gifts. Health is important to enable you to make the most of this precious time.