Happy Holidays?!

Tis the season of family gatherings, bountiful feasts, holiday traditions and memories, gift giving, etc. But with all of that tends to come a certain level of stress. That stress combined with other common seasonal occurrences (like increased sugar intake and decreased vitamin D levels) weaken the immune system and leave us susceptible to colds and flu. Stressful situations can also lead to things like emotional eating and/or disordered eating. One of many things we can do during this time of year is to prioritize our stress management and mental health. Here are some ways to help control and alleviate stress over the holidays:

• Eat frequently enough. Skipping meals can drop your blood sugar which has a whole slew of consequences, including poor brain chemistry.
• Consume good fats to improve your nervous system, hormonal health and physiological processes. Examples of healthy fats include olive oil, grass-fed butter, coconut oil/milk, avocados, flaxseed and flaxseed oil, nuts, and seeds.
• Get good quality sleep. Minimal or poor sleep can cause anxiety, disabled hunger and fullness cues, and tendencies to exercise and move less.
• Be intentional with your relaxation. Carve out time to rejuvenate by meditating, walking, doing breath work, yoga/stretching, taking a bath, or whatever helps you turn off your brain for at least 5 minutes.
• Get vegetables and fruit on your plate when it’s available. The vitamins, minerals, and antioxidants found in plants play an important role in mood and emotional well-being.
• Stay hydrated so as to avoid the effects that dehydration has on the brain and the body. Drinking enough water allows for clearer and calmer thinking, more energy, as well as keeping anxiety and depression at bay.

If the stress becomes all-consuming, consider setting boundaries with loved ones and/or seeking out a therapist to help you manage it all. Stress can seem unavoidable during the holiday time, but by approaching these situations with the right tools and resources as well as mindset we are better able to manage our stress and enjoy all the meaningful moments the holidays have to offer.
 
Written by Ashley Combs, Dietetic Intern, Garden to Table Nutrition