by Dr. Kristen Bovee –
The holiday season is exciting and busy! It is also a time we can feel run-down and overwhelmed. We all want to have a healthy and positive season so we can enjoy all the festivities and cheer. The following are five health-giving things you can do for yourself to make sure your holidays are Merry and Bright!
1) Keep sugar to a minimum. The negative effects of sugar on our body are well documented. Sugar, in its many forms, can stimulate inflammation as well as make us less capable in fighting bacterial infections. In order to keep it to a minimum, drink a glass of water prior to meals (not too much to dilute your digestive enzymes), and eat as much of “the good stuff” as you can muster. Your blood sugar levels will remain stable and if you end up having a sweet treat, you will likely not consume as much.
2) Get enough sleep. Sleep is essential to the body but there are many of us out there that can’t get enough. When we don’t sleep, it impairs our ability to heal and we end up sick. To get better rest, do not exercise or watch intense television (news) one or two hours prior to bedtime. It is too stimulating, making it more difficult to relax at bedtime. My go-to sleep remedies are melatonin and passionflower extract; both can be found at health food stores.
3) Stay hydrated. When we are dehydrated, we stress many of our organs (liver, kidneys, brain) and immune system that rely on proper hydration to do their jobs. If you are one who just can’t remember to drink, I recommend setting an alarm to remind you every few hours to drink, carry a glass or stainless steel water bottle with you wherever you go, or keep several on hand (in your car, at work and beside your bed). This way you are constantly reminded that water is there. Caffeinated beverages, soda and alcohol do not count and often achieve the opposite; they cause more water loss from our bodies.
4) Take your vitamins. There can be confusion as to what to take, but it’s safe to say that we are malnourished to some degree and can benefit from a few important supplements, especially during the holidays. My suggestion during the winter season is to take vitamin D (2,000 IU per day) and have zinc lozenges throughout the week. Zinc is a cofactor for our immune system to function properly along our mucosal membranes: the places where bugs typically enter our bodies and cause infection.
5) Consider a natural immune support. We don’t all need to take “stuff” to be healthy but there are times when we still get run down and are more susceptible to infections. My two favourite immune tonics include Astragalus and Mushroom blends that contain reishi, maitake, shiitake and cordyceps. Astragalus is a chinese herb that builds our defenses and supports energy; medicinal mushrooms directly stimulate the production of natural killer cells (NK cells) that are our first line of defense against infection.
We all wish for health and happiness for our loved ones during the holiday season but we often forget ourselves. By following some of these simple recommendations you too can keep your immune system strong and stay well through the season.
