This month, the spotlight is on sober living during October. October is coming to an end (already!), but did you participate in #Sober October? How was it? Was it difficult, impossible or easy? In any case, thanks for joining us!
November and December each year are usually filled with holiday stress. We are busy preparing for and attending holiday events such as family, work, lunches, dinners, and parties. Many of us get a little impatient (usually due to stress) and have so many things to worry about, like buying gifts, getting Christmas food, cooking, cleaning, etc.
Since we’re thinking about it now, we have the opportunity to be proactive and plan what to do and how to do it. Think Mindfulness! It means slowing down, listening to yourself, and not taking on too much. Even if we carefully plan ahead and try to stick to that plan (altering it as necessary), you will still be on the stress curve, even if it doesn’t happen the way you thought it would. We are ahead of the curve.
Tips for a healthy and stress-free holiday season
The Mayo Clinic has a great article on tips for dealing with holiday stress. Their tips include planning ahead, saying no to some things, using your budget, relaxing and creating a good mood for your soul, and maintaining healthy habits while on vacation. Masu. Doctors recommend being responsible with your diet and alcohol intake. Did you know that with healthy ingredients, you can make almost any recipe, including your family’s favorites, and it will taste great?
UC Davis also has tips for reducing stress and taking care of yourself during the holidays. They recommend prioritizing your own care when meeting extended family members. For example, you can go for a walk, call a friend, or be alone if it helps. We also encourage respecting other people’s perspectives, especially when they differ from your own. For many people, mourning the death of a loved one during the holidays is very important. So watch yourself when it comes to the topic of grief. Clinical research shows that remembering your deceased loved ones in some way as part of a holiday tradition, even if it’s just mentioning them out loud or expressing your grief for a minute, is something that feels right to you. (whatever you have) may make holiday stress more bearable and less stressful. Please seek professional help if you or someone else needs it. There is no shame in doing so.
Foods and supplements to fight depression and anxiety
First of all, enjoy the New Year holidays by eating lots of delicious food! You can focus on specific foods that help boost your (and your body’s) mood. Eggs, including their yolks, contain B vitamins, which can help relieve symptoms of negative mood. Cold-water fish such as tuna, wild-caught salmon, and mackerel contain omega-3 fatty acids that support brain health. Nuts and seeds also contain omega-3s, and pumpkin seeds, peanuts, and almonds contain magnesium, which can help boost serotonin levels. Fresh fruits and vegetables can also support your brain, as they’re packed with healthy nutrients like vitamins, minerals, and antioxidants (but try to keep sugar to a minimum) .
As mentioned before, B vitamins help support a good mood. Zinc also boosts the immune system. Clinical studies have shown that people who suffer from depression may have low zinc levels. Zinc is found in beans, beef, chicken, nuts, pumpkin seeds, oysters, and of course is always available as a supplement. Tryptophan is an amino acid used by the body to produce serotonin. It’s found in tuna, turkey, and chickpeas, to name a few. Supplements are also available for purchase. Increasing the number of good bacteria in your intestines also has a positive effect on your mood. Foods such as yogurt and kefir (containing probiotics) can help. In fact, a large clinical study (meta-analysis) conducted in 2016 suggested that probiotics may be beneficial in this regard.
This year, before you get carried away with the holiday season, enjoy it to the fullest. That way, you won’t have to spend January beating yourself up because you made the wrong vacation choice. And always remember –
