Healthy For the Christmas Holidays
Thanksgiving and Christmas are just around the corner. It is a joyful time of preparing for holiday gatherings, dinners, and having fun with friends and family. But, how are we preparing ourselves for the season? With the holiday shopping, food, drink and parties comes increased stress, and the dreaded cold and flu season. Now is the time to take action to stay healthy during the holiday season so we can participate in every event feeling great.
Our bodies depend on our immune system to protect us from diseases and chronic illnesses. Long periods of either physical or emotional stress, or poor dietary or lifestyle habits can negatively affect the immune system. It can become under active, as seen in an increased vulnerability to colds and flu, or it can become over active, as seen in autoimmune diseases like Lupus or rheumatoid arthritis. Acupuncture, herbal, and nutritional therapies are natural and safe methods to promote a healthy immune system and combat illness.
Acupuncture has been scientifically proven to regulate the immune system and can be helpful in protecting the body from various illnesses. By stimulating specific points on the body, the central nervous system sends messages to the brain. These messages stimulate the spleen, and other organs that produce immune cells, to function properly and create an immune system ready to protect us from most illnesses.
Olive Leaf is a well known herb, and has been used for thousands of years to boost immune function and kill viruses and bacteria. It can be very effective for many immune related illnesses. Olive Leaf should be used with caution by anyone taking medication to regulate diabetes or who is hypoglycemic, as it naturally decreases blood sugar levels.
Vitamin D is another powerful immune enhancing nutrient. It can help prevent colds and flu if taken in proper dosages. Studies show that vitamin D deficiency is a major factor in at least 17 types of cancer as well as depression, stroke, heart disease, and more. The best way to boost the body’s stores of vitamin D is through exposure to natural sunlight. We are seeing increased vitamin D deficiency due to the use of sunscreens and lack of outdoor activity. Thirty minutes of sun exposure per day, without sunscreen, will help guard against deficiency. If you choose to supplement, the new recommended dosage is 2000 IU per day. More may be taken for special programs under the care of a health practitioner. It is very important that you use vitamin D3 or cholecalciferol as it is the most bioavailable to the body.
Begin preventive measures early, as it usually takes about a month for the herbal and acupuncture treatments to strengthen the immune system. Be sure to consult with a licensed practitioner to determine a treatment plan that is best suited for you.
Basic tips for staying healthy during the holiday season, or any season for that matter, include:
Get enough quality sleep: Quality sleep between the hours of 10pm and 2am are the most regenerating for the adrenal glands, which control a large portion of the body’s hormonal system. If the adrenal glands are working overtime without proper rest, the immune system can be weakened.
Exercise: A natural stress and pain reliever. It also boosts the immune system. We were not created to be sedentary.
Eat Healthy Foods: What we feed our bodies determines how well they will function. Sugars and processed foods cause inflammation in the body and can wear down the immune system. Eat plenty of colorful vegetables, leafy greens, and choose organic when possible. Shopping the perimeter of the grocery store works!
Nourish your Spirit: Being spiritually fed is just as important as being physically fed. Spending time with the Word daily is important to keep us on track in a world filled with distractions. Filling ourselves with God’s promises of love, and instructions for wise living allows us to face challenging situations with wisdom and grace.
Remember the Reason for the Season: Thanksgiving and Christmas are both times specifically set aside for us to consciously give thanks for God’s gifts and blessings in our lives, including His greatest gift of all Christ’s birth. An excellent way to express this appreciation is to be a blessing and share our own gifts with another person. Share your time, your talents, and your smile to those who are in need. Giving gifts does not have to be expensive. Love and genuine compassion are the most valuable gifts of all. Free to receive, and free to give to anyone God places in your path.
Be Healthy After Christmas
No one would argue that the holiday season brings fun into our lives. However, along with the fun comes stress. During the holidays, we tend to over-eat at the holiday buffets or skip meals during shopping trips, as we are too busy to take time out to eat. We get less sleep as we stay up later to wrap gifts, address Christmas cards, prepare the special holiday dishes, and party. We also have the added stress of shopping for just the right gift for each person on our list. Our immune systems take a beating and often take a break after the holidays. The result is often stress, fatigue and some type of respiratory infection. So how do you recover?
Your muscles’ primary source of fuel is glycogen. But, the extra holiday activities can quickly deplete your body’s supply, leaving you with that tired, washed out feeling after New Year’s. However, you can replenish that supply by making it habit to relax with a cup of hot chocolate. And if you use low-fat milk instead of water, you will gain some protein as well. One cup of cocoa a day will also lower blood pressure and reduce your risk of a heart attack.
Holiday stressors, such as over-eating, skipping meals, extra work and lack of sleep can weaken your immune system leaving you susceptible to colds and flu. But if you work in 30 minutes a day of brisk walking you are more likely to remain sniffle-free.
Another way to stave off colds is to take 200 mg. of ginseng two times each day. A research study reported in the Canadian Medical Association Journal established that people who took this supplement twice a day caught fewer colds and those who did catch cold experienced less severe ones.
It is also helpful to take a zinc supplement. Zinc is a mineral that your immune system employs in fighting off colds and flu. Zinc is also important for the production of energy. So if you are short on zinc, you can experience fatigue as well as be more vulnerable to colds. The recommended dose is 25 mg. to 30 mg. a day.
And if you drank too much, over-indulged or had too little sleep, try a dose of 200 mg. of rhodiola.
If you are having difficulty sleeping try a midnight snack of cheese and crackers. The cheese is high in calcium. Calcium aids in the production melatonin, your body’s sleep-regulating hormone. The crackers combined with the cheese provide a carb and protein snack that will help you sleep.
And if you’re still suffering from stress burnout, try lemon balm combined with valerian. This combination helps your brain produce GABA, a known calming chemical.
However, you should not add any herb or supplement to your diet without first consulting with your health care provider. This is particularly true if you are taking any type of medication. Each person’s body chemistry is different. What one person may easily tolerate could prompt an allergic reaction in another. Combining medications can also be dangerous for some people. But if your doctor thinks they are safe for you, they are effective stress-busters.
Christmas Holiday Eating Done Right
350: The average number of calories in an eight-ounce serving of eggnog.
27: Grams of fat in a typical slice of homemade pecan pie.
340: Calories per one-cup serving of stuffing.
60: The average number of minutes a 150-pound person would need to spend walking briskly to burn off that cup of eggnog.
As the holidays approach, many of us get that sinking feeling, wondering “Will I be able to stick to my weight loss plan in the face of so much temptation?” First, the good news: Government surveys report that the average weight gain between Thanksgiving and New Year’s is just over one pound (although overweight individuals tend to gain up to five pounds).
Now, the bad news: Whatever weight you gain over the holidays is likely to stick with you. According to the National Institutes of Health, most Americans never lose the weight they gained during the winter festivities. The pounds add up year after year, making holiday weight gain a contributing factor in the obesity epidemic.
Holiday meals require a great deal of planning, so put forth that extra effort to make the meal a healthy one. The average Thanksgiving dinner has more than 2,000 calories – but you can preserve the merriment while cutting the fat and calories by substituting new, healthier holiday foods for the traditional favorites. Try replacing rich gravies with turkey broth, or serve salsa and low-calorie dips in place of creamy dips and dressings.
In addition to sticking to a plan over the holidays, there are additional steps you can take to preserve your health and fitness throughout the winter months:
Stay focused on what really matters. Rather than celebrating food, celebrate good company and the camaraderie of family and friends, or plan a few enjoyable activities other than eating.
Take a few minutes each day to relax and re-energize. Although the holidays are a time of joy and giving, they also can be a source of stress (which, for many of us, leads to overeating). Practice saying no to any low-priority engagements, and take 15 minutes each day to take a walk, stretch, read, or engage in an activity you enjoy.
Beware of emotional eating. The holidays bring out different emotions in all of us. But studies show that feelings, both good and bad, are the primary culprit in what drives us to overeat.
Keep moving. A vacation from work or school doesn’t mean a vacation from exercise. Schedule at least 30 minutes of moderate-intensity physical activity in your day.
Don’t skip meals. Continue to eat your normal meals on celebration day, rather than reserving your hunger for a one-meal binge.
When holiday season rolls around, we feel entitled to overindulge, as if customs and traditions even unhealthy ones dictate our diets. We all look forward to times of celebration to gather with family and friends and yes, enjoy good food. But this year, in the midst of all the bustle and gift-giving, try splurging on the true gifts of the season rather than the temporary delights.
Body Care Tips for the Christmas Holiday
Christmas is probably one of the most awaited occasions all over the world. Christians and non-Christians are all awaiting the occasion because the season has been traditionally regarded as a one for merrymaking and festivities. That is why many people are really looking forward for this gift-giving and food consuming season.
Unfortunately, not all people are aware that during the Christmas holiday season, there are numerous health risks and problems that are hounding everyone. That is why it would be best if you would be reminded of several healthful practices that would help bring about better health in this time of the year. Here are some of those practical body care tips for the season.
Do not consume too much food. Though there are many temptations and occasions that would really tempt you to indulge, it would be advisable if you would keep your discipline. Excessive food consumption is the usual culprit of almost all holiday-related health problems and risks. During Christmas season, there are numerous traditional foods that are having too much carbohydrates, sugar and fat contents. And sometimes, those foods are simply irresistible. Just a simple tip if you cannot help it: Just get little servings of all the foods you crave. That way, you get to enjoy the taste without over indulging. Watch your diet.
Stay away from too much alcohol consumption. Wines would be great. In fact, they are good for the heart. However, when it comes to other alcoholic drinks, watch the amount you are taking. Overindulging would not be ideal. Too much alcohol consumption is dangerous to the health. Alcohol is a diuretic and as such, it would naturally take so much amount of water from the body. It is also damaging the liver in some way, especially when taken in too much volume. You surely would not enjoy a hangover in the morning.
Exercise. Though it is the season for festivities, it would be best if you would take time to sweat it out. Do regular exercise. Going to the gym at least thrice a week is ideal, if everyday would seem too tedious and too demanding of time. Doing regular physical activities could be a good replacement for taking time to exercise on the gym. For example, walking even at least just 10 minutes daily would be a good cardiovascular exercise. After indulging in meals, why not walk around? You will burn up the calories stored while at the same time help maintain a good blood circulation throughout the body.
Most of all, the best body care tip would be to remain happy and cheerful. Christmas is a time to be merry and happy. Feeling good, laughing and smiling has been proven to greatly contribute to a good overall body health. Having a positive disposition in life would surely pay off make you feel a lot better about yourself and the environment.
As you splurge into the Christmas holiday season, make sure you are prepared to and determined to keep your body care regimen intact despite the urge and temptations to resist and indulge.
Tips To Relax and Look After Yourself This Christmas
The Christmas holiday season can be one of the most stressful times of the year. Despite a time for family and relaxation, it seems as though until it is Christmas day, everyone is rushing around stressed out about gift buying and food shopping. But as soon as Christmas day is over, the stress of January Sales hit and things start over. It seems that despite Christmas being a holiday seasons it doesn’t feel like it!
Knowing what we go through each year, it is important to ensure we give ourselves time to relax and to deal with the holidays in the best way we can that benefits our well being and health. Christmas is a time for family most importantly and this should come before any material desires or wants. Christmas is relaxation time with the family and this should not just be on Christmas day only. The new year should be started in a good way so make time to unwind and to enjoy the season instead of feeling wiped out from shopping and preparation.
Below are 4 tips to stay relaxed this seasons:
- Don’t neglect yourself: Make time to do what you usually do when it comes to your health. Don’t skip on your exercise regime or your healthy eating habits. Even though most people flop this time of year: Don’t! You will just have to start over again in the New Year and it is much harder to start over than to continue a health regime. So don’t just let everything fall to the wayside. You will feel better if you continue your normal routines.
- Eat Healthy Foods – With Christmas and Winter there comes a tendency to eat lots of food and lots of junky food. Out comes the big tins of chocolate treats as well as the crisps, nuts and other snacks we accumulate for family and friends to over-gorge on. Try to stick to a healthy way of eating and only have some treats here and there, instead of just going full blown into the Christmas foods. Try to include a salad with your Christmas meal too just to keep it at least somewhat healthy. Make fruits a big part of your Christmas snacks too. This way you avoid piling on the pounds and spending the beginning of 2011 trying to get those pounds off again.
- Do Your Shopping Online – The high streets and shopping centres can be mental at this time of year. Just the crowds are enough to send anyone into a full blown panic attack and stress you out. So avoid them. Do you shopping at home. It is much easier to shop around online, then fight crowds and if you want it even easier you can just go to Amazon which is a great place to get all your gifts in one place.
- Go For A long Walk – If everything is getting to you a great way to unwind is to go for a long walk or even a short walk. I find that if I am bogged down by work or something, that just going for a short walk and getting some fresh air is enough to help me feel relaxed again.
Whatever you do this Winter, make sure you look after yourself.
Knowing what we go through each year, it is important to ensure we give ourselves time to relax and to deal with the holidays in the best way we can that benefits our well being and health. Christmas is a time for family most importantly and this should come before any material desires or wants. Christmas is relaxation time with the family and this should not just be on Christmas day only. The new year should be started in a good way so make time to unwind and to enjoy the season instead of feeling wiped out from shopping and preparation.
Below are 4 tips to stay relaxed this seasons:
- Don’t neglect yourself: Make time to do what you usually do when it comes to your health. Don’t skip on your exercise regime or your healthy eating habits. Even though most people flop this time of year: DON’T! You will just have to start over again in the New Year and it is much harder to start over than to continue a health regime. So don’t just let everything fall to the wayside. You will feel better if you continue your normal routines.
- Eat Healthy Foods – With Christmas and Winter there comes a tendency to eat lots of food and lots of junky food. Out comes the big tins of chocolate treats as well as the crisps, nuts and other snacks we accumulate for family and friends to over-gorge on. Try to stick to a healthy way of eating and only have some treats here and there, instead of just going full blown into the Christmas foods. Try to include a salad with your Christmas meal too just to keep it at least somewhat healthy. Make fruits a big part of your Christmas snacks too. This way you avoid piling on the pounds and spending the beginning of 2011 trying to get those pounds off again.
- Do Your Shopping Online – The high streets and shopping centres can be mental at this time of year. Just the crowds are enough to send anyone into a full blown panic attack and stress you out. So avoid them. Do you shopping at home. It is much easier to shop around online, then fight crowds and if you want it even easier you can just go to Amazon which is a great place to get all your gifts in one place.
- Go For A long Walk – If everything is getting to you a great way to unwind is to go for a long walk or even a short walk. I find that if I am bogged down by work or something, that just going for a short walk and getting some fresh air is enough to help me feel relaxed again.
