12 Strategies for a Stress-free, Zen-filled, Healthy Holiday
It’s our perception, our reality, and how we react to the inevitable stressors. When we’re stressed out time and time again, the body produces excess cortisol, the stress hormone secreted by the adrenal glands, which in turn increases blood glucose, depletes the adrenals, accelerates aging, adds belly fat, and causes weight loss resistance and immune dysfunction.
12 Strategies for a Stress-free, Zen-filled, Happy, Healthy Holiday
1. Sleep. Immune power builds the most during restful sleep. A good night’s sleep is required for feeling, thinking and looking your best, memory, fat loss, healthy aging and preventing sugar and carb cravings. The physical body repairs between the hours of 10:00pm and 2:00am. The mind/emotional/spiritual body repairs between the hours of 2:00am and 6:00am. Growth hormone is released during sleep, which boosts the immune system and aids in growth and repair. Unplug by 9pm and get to bed by 10:30 p.m. every night. Aim for 7-9 hours of sleep every night in a pitch black bedroom. Recharge your cell phone in a room other than your bedroom.
2. Healthy Digestion and Gut Function. Approximately 80 percent of the immune system is located in the gut. Go easy on the sugar, starchy foods, holiday treats and alcohol that damage the intestinal lining, increase risk of leaky gut, destroy the microbiome and the ability of white blood cells to kill germs, spike insulin, and suppress the immune system.
Do your best to avoid dairy, wheat, gluten, corn, soy, sugar and processed, nutritionally-void foods that zap energy, cause digestive, skin and sinus problems, diarrhea or constipation, bloating, hives, achy joints, increased inflammation, insomnia, exhaust the adrenals and suppress the immune system.
Medications, OTC and Rx drugs (overuse of antibiotics, antacids, PPIs, NSAIDs, aspirin, ibuprofen, pain meds, steroids) also have detrimental side effects on gut, brain and overall health.
3. Eat Breakfast. Fuel your brain and body with a nutrient-dense, protein-rich breakfast. The first 40 grams of protein you consume daily goes to rebuild your immune system. If you are not rebuilding your immune system, you’ll have a hard time rebuilding your brain chemistry to be happy and think straight.
4. Stay Hydrated. With cooler temps, we tend to drink less water, which can result in headaches, cravings, low back pain, dry skin, constipation, hunger and depleted brain chemistry. Drink a minimum of half your body weight daily to keep the body hydrated and flush toxins.
Green and White Teas. Green and white teas contain powerful antioxidants that inhibit bacteria and viruses, and stimulate the immune system. L-theanine found in green tea has a calming, anti-anxiety properties.
Homemade bone broth is a nutrient-dense, immune-boosting, anti-inflammatory healing potion for digestion, allergies, infections, brain health, weight loss, joints and bones.
5. Energizing Green Drinks. Many of my clients initially turn up their nose at the thought of green smoothies, but when their skin becomes clear and vibrant, energy levels soar, digestion and elimination improves, cravings disappear, and they stop running to the doctor for antibiotics they begin to see the endless health benefits of green smoothies.
6. Consider Basic Nutrients. My top picks include vitamin D, probiotics, magnesium, essential fatty acids, a multi-vitamin/mineral, and digestive support. Goldenseal is helpful in combination with Echinacea, vitamin C and zinc for the treatment of colds and flu. Consider nutrient support for stress and anxiety especially magnesium, B-vitamins, Phenitropic or two of my favorite adaptogens, Rhodiola and Ashwagandha.
7. Take Time to Relax and Connect to Your Spiritual Life. Practice yoga, go for a walk, listen to your favorite Christmas music, meditate, get a massage, read a book, spend time with those who inspire and lift you up, soak in a hot bath before bed with Epsom salts, baking soda and relaxing, immune-boosting essential oils (frankincense, eucalyptus, lavender, tea tree).
8. Move Your Body. Weather permitting, get outdoors for a walk, hike or interval workout….. plus you’ll get a small dose of natural vitamin D from the sun.
Set aside 20-40 minutes a day for a metabolic or strength training workout.
Detox, boost your cardiovascular, immune and lymphatic system by bouncing on a mini-trampoline daily.
Just be sure not to overdo it. Excessive exercise is an additional stressor that compromises the adrenals and suppresses the immune system.
Create balance and include parasympathetic, yin-style activities such as Qi Gong, Tai Chi, restorative or yin yoga and leisure walking to reduce stress and minimize anxiety.
9. Just Breathe. Deep, full diaphragmatic breathing is the foundation to de-stressing, healing, revitalizing, and energizing every cell in your body. Studies show that deep, full breathing lowers blood pressure, increases creativity and productivity, enhances your ability to handle stressful situations, and releases healing hormones throughout your body.
10. Practice Good Hygiene. Wash your hands often and thoroughly throughout the day with soap and water, especially after restroom use, shaking hands, traveling or shopping. Refrain from sneezing or coughing openly into your hands and instead sneeze or cough into your elbow. Avoid touching your eyes, nose or mouth since that is often how the viruses enter the body.
11. Holiday Gatherings. Set healthy boundaries. Minimize time with people, places or things that deplete your energy. Practice gratitude and forgiveness. Give more hugs. Create memorable moments with those you love. Listen, smile and laugh more. It releases endorphins, your body’s natural pain killer, lowers blood pressure, reduces stress hormones and boosts your immune function.
12. Make a Difference. Most of us have enough "stuff". Focus on mindful giving with gifts from the heart and gifts that have a special meaning behind them. Remember those who are suffering, alone and truly in need. Give the gift of time or service. Donate to your favorite charity, shelter or non-profit organization. Teach your children the real reason for the season. Purchase groceries or gifts for family in need. Deliver a meal or some homemade chicken soup to a sick neighbor. Invite an elderly or single person who is alone to holiday festivities and church. Go through your garage and closets and gather all of the items you no longer wear or use, and donate to those less fortunate.
Wishing you a Happy, Healthy, Relaxing & Joy-filled Holiday. 
Copyright © Paula Owens. All rights reserved. 
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