By: Dr. Tamara Kung, ND
Let’s be real. We will probably enjoy more processed foods and some alcohol these holidays… and that’s OK! Studies show that when we spend time with others, we increase our longevity by 50%!
The emotional feel-good effects of social times are great, but there is a tangible, physical change that occurs when we connect with others. Loneliness increases inflammation while a sense of belonging and connection decreases it. This reduces the risk of headaches, joint pain, digestive issues, and skin conditions like acne or psoriasis.
Some holiday indulgences are expected, however, and here are five ways to build up a buffer of protection so your health doesn’t have to take such a big hit.
Antioxidants – Load up on these before and after your event. One way I protect myself is having 1 tsp of matcha powder the morning of and the morning after (especially ones that are blended with a mushroom for a boost of antioxidants and gut health). Check out antioxidant rich foods here.
Fiber – A fun study showed that even if we were to have a meal that’s high in refined sugars, like frosted flake cereal, adding fiber such like a cup of delicious blueberries, we can blunt the amount of sugar we absorb into our bloodstream (despite the natural sugars in the fruit!) This is shown to reduce the blood sugar spike and keep us from becoming insulin resistant.
Drink alternatives – There is a whole new demand when it comes to fun drinks that are alcohol free! Daydream is one of our favourites without any added sugars and the bonus of adaptogenic herbs (aka “stress soothers & mood balancers”). Go ahead and enjoy an alcohol-free bevy if you don’t feel like drinking. Have it a nice glass, and none would be the wiser!
Intermittent Fasting – This is a skill I love to teach. Please speak with your healthcare provider or friendly neighbourhood naturopath to adapt your intermittent fasting program to your specific health needs. We are meant to balance periods of feasting with fasting so we can use that extra energy instead of having it sit stored as fat around our organs. If you enjoyed a big festive dinner, maybe you can wait a little later the next day to have your first meal.
Sleep – This is our ultimate recovery and superpower. No easy feat when our routines get jostled around but worth being mindful of. A good night’s sleep is the only time for every part of our body and mind to heal.
The holidays are fun times and a welcome break from our regular routines. Enjoy shaking it up and use one or two of these tips to help make sure you bounce back more quickly, or better yet, to protect yourself from getting hit too hard in the first place!
Reference:
Blacker BC, Snyder SM, Eggett DL, Parker TL. Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. Br J Nutr. 2013 May;109(9):1670-7. doi: 10.1017/S0007114512003650. Epub 2012 Aug 31. Retrieved from https://pubmed.ncbi.nlm.nih.gov/22935321/
Curtis PJ, Berends L, van der Velpen V, Jennings A, Haag L, Chandra P, Kay CD, Rimm EB, Cassidy A. Blueberry anthocyanin intake attenuates the postprandial cardiometabolic effect of an energy-dense food challenge: Results from a double blind, randomized controlled trial in metabolic syndrome participants. Clin Nutr. 2022 Jan;41(1):165-176. doi: 10.1016/j.clnu.2021.11.030. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34883305/
Holt-Lunstad J, Smith TB, Layton JB (2010) Social Relationships and Mortality Risk: A Meta-analytic Review. PLOS Medicine 7(7): e1000316. Retrieved from https://doi.org/10.1371/journal.pmed.1000316