The holiday season used to be a concentrated period in the last two weeks of December. Now, as soon as we hang up our Halloween costumes the Christmas lights are strung, the holiday shopping begins and the invitations roll in for holiday gatherings. Don’t get me wrong – I love a good celebration as much as anyone else, but between the indulgent meals, cocktails, parties, traveling, and the financial pressure of gift-giving it can be challenging to stay healthy during the holidays.
A key part of staying healthy during the holidays is to support the immune system. When our immune systems are challenged and suppressed, we’re less likely to maintain our overall health. Most of the things we indulge in during holidays – chocolate, candy, processed foods, rich meals – are taxing for our bodies to process and hamper immune system function.
The immune system is mysterious to many people. It’s not like the liver or the heart or a specific organ that we pinpoint and describe. The immune system is more like a series of bits and pieces that work together to form a total body defense. Part of it is the glands in our neck/throat, armpits, and crotch region, part of it is the lymphatic system that excretes wastes and runs side-by-side with veins that carry fresh oxygenated blood, a massive part is in the lowest bit of our small intestine and of course there is the part located in our bones where blood is made. The thing is, we need all of these bits and pieces to be nourished in order for the total system to do its job.
Unfortunately, there are many things we do during the holidays that kick this system while it’s down.
For more in-depth details about supporting the immune system, you can check out this post about 5 Ways to Prevent Colds and Flus and my Top 10 Cold and Flu Remedies. You’ll learn all about how diet, stress, and lack of sleep kick our immune system down.
We’re all over the immune power right now as we slide on into the chaos of the holiday season. If we know that we’re going to be running a teensy bit wild health-wise, our best defense will always be preparedness.
There are a few super keys to ensuring health through holidays, and I want to make sure I have all of those bases covered for you. Today I’m focusing on the antidotes to the holiday season. If we know we’re going to splurge, how do we offset the indulgences?
The late nights are usually the toughest part of the holiday season because we’re sleeping (and eating) outside of our regular schedule. Consider these measures to offset this:
This one is easy. Don’t do it! Be selective about the treats you indulge in and choose wisely. This goes for cakes, cookies and booze!
Thanks to the late nights and sugar indulgences, your energy levels might drop, leading you to wimp out on your regular physical activity. Don’t let it happen! Keep up with your physical health goals by taking on a group challenge or partnering with someone who will keep you accountable and committed. This way, even if you do indulge in late nights and extra food, your body will stay strong and it will be that much easier to get back to your regular routine in the new year.
The core of our immune health starts in the gut. Make sure that in addition to supporting your adrenal glands through adaptogenic herbs and offsetting the effects of sugar with water, you’re also supporting the health of your digestive tract.
Stress might be the greatest hindrance to your health of all. Find strategies to manage and process your stress. This will include:
Taking care of your health through the holidays will help to bring down the stress levels associated with the holiday time.
Don’t make the last six weeks of the year a no-holds barred bonanza where you forget all of the healthy habits you cultivated all year, like sleeping regularly, keeping digestion humming along, drinking clean water, exercising, meditating and breathing, practicing gratitude and of course, eating delicious and healthful food.
As much as you can, wake up, go to bed, eat, work, and exercise at the same times each day. This can be tricky with holiday schedules but do your best.
You know I’m a big fan of cooking everything from scratch, whether we’re talking about bread or kombucha or salad. Fill your plate with plant-based foods like fruits, vegetables, nuts, seeds, gluten-free whole grains, and healthy fats, along with occasional organic animal products.
If your family is home together, why not cook together? The holidays are a great opportunity for you to spend time in the kitchen together having fun and learning new culinary skills, especially for the children in your home. If you want to have a treat – like chocolate or cake or strawberry licorice – make it yourself! That way, you’ll ensure you’re not consuming any harmful ingredients.
For a healthier take on holiday food, check out these 10 Classic Holiday Recipes Reinvented. You can also play around with these 9 cold-fighting foods in your recipes.
How we eat is equally important to what we eat. If we’re eating while stressed out, in the car, on the run, on the couch or not paying attention we’re more likely to overeat and feel terrible afterward.
Instead, cultivate mindful and conscious eating practices. Unhealthy eating patterns are often caused by tension and stress. When we experience stress or negative emotions, we lose energy. Unconsciously, we want to eat to replace that lost energy with food – especially comfort food. Simply noticing how we feel before we reach for that chocolate cake or third beer is the first step.
Take time with your meals and enjoy them at a table (the holidays are a perfect time to practice this!). Linger at the dinner table – not to eat more, but to spend more time chewing and savouring as opposed to gobbling. The more awareness we bring to what, where, when, and why we are eating, the sooner great health will unfold before us.
The holidays are a tricky time when it comes to negotiating the relationships of those we spend this time of year with – especially these days when we have fewer options. We can’t choose our family but we can choose our friends. Though for many, spending the holidays with family is a joyful and easy time. If that’s not your situation, however, it’s important that you carve out time to celebrate the goodness of life with those of your own choosing. Spending time alone can also be the best company of all, sometimes.
Here are some ways you can navigate a holiday party:
A smooth, frothy, and festive dairy-free beverage that’s a healthier alternative to sugar-laden eggnog.
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This apple cider recipe is definitely worth mulling up.
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There are few things that are more enticing than the ooey gooey deliciousness of apples and cinnamon baking in the oven.
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You’ll want to have friends around when you bake this nut-free, gluten-free and dairy-free gingerbread cake. Partially ’cause it’s nice to share, but also otherwise you’ll want to eat the whole thing.
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A simple crispy ginger cookie recipe that is dairy-free and has double ginger power by using fresh grated ginger and crystallized ginger.
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A delicious pumpkin spice latte using whole and unprocessed ingredients. No need to visit the local coffee shop when this cuppa is on the scene!
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The post 15 Tips and Recipes To Keep You Healthy During The Holidays appeared first on Meghan Telpner.
