How To Survive And Thrive this Holiday Season
What is it about the holiday season that gets us all in a tizzy? Buying gifts, parties, Christmas shopping, preparing feasts, visiting family, one-too-many wines, road trips….
Although it is an exciting time of the year for celebration, joy and getting together with those we love, the holiday season can bring with it a lot of stress and some bad habits that can be hard to kick in the new year.
Surviving the holiday season with your health in-tact starts with planning for success and being prepared for what may get thrown your way.
I have put together “ A Naturopath’s guide to hacking the holidays”, so you come out the other side happy, healthy and thriving. Included are some of my favourite products that I personally use and recommend. Read to the end to see how you can receive a sweet discount off these products and Express Zoom Consultations in 2023!
A Naturopath’s Guide to Hacking the Holidays
First and foremost; get clear on your boundaries (what are you going to allow, what are your “no-gos”). This is what you will allow for yourself, but also how you want to be treated by others. It’s setting the ground rules. Prepare yourself for family members that may push your buttons and come up with some healthy coping mechanisms (e.g taking 3 deep breaths, going for a walk), instead of unhealthy coping mechanisms (e.g yelling, turning to alcohol, drugs or binge-eating). Have conversations ahead of time and express your boundaries gracefully but clearly. E.g “When we speak about politics at family gatherings things get heated, let’s all agree that that topic is out of bounds. If the conversation still comes up I will be removing myself and leaving dinner early.” Or, as an example of a boundry to put in place for yourself; if you tend to over-do the alcohol at parties and make bad choices, allow yourself to have two drinks and then have some non-alcoholic options ready to go (e.g ginger beer or kombucha). Enlist the help of someone you trust to keep you accountable or help you remove yourself if need-be.
Stick to normal routines and daily practices as much as possible. Although the holiday season is a nice time to be care-free and go with the flow, sometimes getting out of routine or giving up our daily practices (exercise, yoga, meditation, journaling) can be a slippery slope. Keep in mind that it can be harder to find the motivation to start back up. Try not to let all your progress go down the drain.
Give yourself some grace. Avoid the guilt. As a carry on from above, find balance and give yourself a little bit of wriggle room, don’t beat yourself up if you mess up. But dust yourself off and jump back on track.
Prioritise your sleep. Sleep can be the first thing to go out the window during holidays. Staying up a little later, evening movie-watching, or staying out to kick up your heels with all the festive parties going on. Our bodies will eventually bounce back from one or two late nights, but constantly losing sleep can really take a toll. Lack of sleep can effect the immune symptoms, making us more susceptible to getting sick. It also reduces our ability to cope with stress and negatively impacts mood and hormones. Not to mention it speeds up ageing, causes skin to dull and the tell-tale eye bags can make an appearance too. Keep your sleep hygiene on-point (this means no electrical devices in the bedroom and watching your blue light exposure in the evenings). To read more about sleep hygiene and discover some helpful tips, read my Sleep Hygiene blog post.
Keep moving. Staying active benefits our health in many ways, it gives us a mood-boost, supports the immune system and cardiovascular health. Summer is a great time of year to get out into nature, hiking, biking or swimming at the beach. Even a gentle walk after dinner can support digestion and help the body use up extra carbohydrates we may have consumed. Movement can mean stretching, yoga, Pilates, keeping up with your nieces on the playground, or a friendly game of backyard cricket or volleyball. Find what type of movement works for you.
Give yourself some rest/down time. Know when to say “no” to invites. Don’t finish the holiday season burnt out and tired from socialising and travel. Remember that an important part of holidays is time to recharge your batteries. Schedule some time to relax at home, read a good book, get creative, lay on the beach or get into your garden. Or, take a guilt-free midday nap and do nothing if that’s what you need to fill your cup.
Fun in the sun. I know we hear it often, but be sunsmart when enjoying the beach and outdoors. UV rays cause aging of the skin, can create oxidation and cause skin cancers. A little bit of sun (20 minutes) before 11am is the safest time and allows us to get the vitamin D we need. Use sunscreen daily - especially on your face - containing zinc oxide which is a physical blocker instead of a chemical blocker (which have been proven to do more damage to the skin and environment). My favours are “My Sunshine”, “Sol & Sea” and “Mother” sunscreen. Wear hats when outside and have items ready to cover up when you’ve had too much sun exposure. Keep hydrated by drinking at least 2 litres of water per day (more if you are active and sweating). Dehydration affects the digestive system, can cause constipation and high blood pressure and reduces detoxification functions. You can always add electrolytes or trace mineral drops to water if you tend to sweat more or in hot environments. Ensure they are not filled with sugar, artificial sweeteners or additives. My go-to is “Basica”.
Pracitise mindful eating. Enjoy the experience of your food, sitting down around a table with loved ones. Take time to chew and relish the flavours.
Support the digestive system. When it comes to eating during the festive season, we each have our own indulgences and ways of what works. But as a general guidance, if something makes you feel sick, bloated, fatigued and “hung-over”, it’s probably not the best for us. However there are ways to support the digestive system; herbal teas after meals ( containing peppermint, lemon balm, fennel, chamomile, ginger, liquorice), quality probiotic and digestive enzymes to take after big meals or foods you know you are sensitive to. I use the “Metagenics” range of probiotics and digestive enzymes. My naturopathic over-indulgence remedies include charcoal tablets and toxin binders “Toxaprevent”, “Enterogels” for food intolerances, over-eating and alcohol consumption.
Avoiding blood sugar spikes. Have sweet treats with cinnamon (to balance blood sugar levels), have plenty of complex carbs with meals (wholegrains like brown rice, wholegrain pasta or quinoa) and plenty of fibre (from plants/wholegrains) and protein (from animal sources or plant sources like beans and legume) and “desserts” afterwards. *Note: these tips do not replace healthy eating. If you suspect you suffer from disordered eating, or an eating disorder, seek individual support and advice. Find out more here.
Healthy alcohol consumption. The Ministry of Health guidelines say to “reduce risks of ill-health” have a maximum of two drinks per day with two alcohol-free days per week. Try not to drink on an empty stomach, enjoy your alcohol with a meal, and have water in-between drinks, having no more than one-drink per hour. This allows your body and liver to process the “poison”. White or “clean” spirits like vodka or gin with a low sugar mixer like soda water and lemon slices are the best options. *Note; These recommendations are for the average “healthy” adult who does not suffer from alcoholism. If you think you may need support with your drinking habits, please seek help here. To read more about the Ministry of Health alcohol guidelines go here.
Be present. Make the most of spending time with friends and family. You may never get these moments again. Stop and smell the roses.
Make time for reflections and celebrations of the past year, and set goals and dreams for the new year. What do you have to celebrate? How do you want your 2023 to go? Start envisioning and setting your intentions.
The holiday season doesn’t have to be a write-off. We can use the time to in-still healthy positive habits that see us through the summer and into the new year.
However you choose to spend your holidays, I hope it brings you plenty of peace, joy and happiness.
To receive a 10% holiday discount off Express Zoom Naturopathic Consultations and the recommended products in bold, get in touch and quote the discount code: THRIVE10. *Valid until 23/02/23