By Dr. Linda J. Dobberstein, DC, Board Certified in Clinical Nutrition
“It’s the most wonderful time of the year!” or “Bah humbug,” which one are you? The holidays and winter season are filled with joyous celebrations. Yet, it also brings the challenges of cold winter days, travel woes, and seasonal stressors. Stress tolerance and health depend upon several things that you can control with good choices and preparation. Whether it’s managing the “hangrys”, cravings and impulse control, digestive health, sleep, immune system vitality, or winter darkness getting you down, here are some health tips to help you thrive this holiday and winter season!
Hangry?
When you are in a hurry, it’s easy to skip a meal or grab something quick and easy that may not be a nutritious choice. If this is your regular routine, it will eventually take a toll on your health. Skipping meals or grabbing a coffee and pastry for breakfast are fast ways to make you hungry and angry/grumpy, also known as “hangry”, as blood sugar levels are out of balance. This ends up stressing your brain and adrenal glands. Ultra-processed foods destroy health and make blood sugar swings much worse at any age.
To avoid the hangrys, start your day off with a high protein breakfast. Strive for 25-30 grams of protein. If you don’t have much of an appetite, have a light breakfast with 15 grams of protein.
One large egg has 6 grams, 1 cup low-fat plain yogurt 14 grams, 1 scoop of Daily Protein or Daily Protein Plus provides 21-26 grams of unsweetened, lactose-free, casein-free, cholesterol-free whey protein from pasture-raised, grass-fed cows in Ireland. Mix a scoop of Daily Protein Plus with yogurt, berries, ground flax or chia seeds for an easy, nourishing way to start your day!
The RDA for protein intake in a 150-pound healthy adult is 54 grams/day. Many health care practitioners and researchers believe you may need as much as 75-125 grams or more per day. Protein is essential for your neurotransmitters, energy, sleep, mood, thyroid function, mitochondria, muscle strength, gut lining repair, and much more.
Cravings and Impulse Control
Salt cravings often indicate that your electrolytes and adrenal glands need support. Furthermore, blood sugar swings place great stress on the adrenal glands and your brain.
Support such as Stress Helper or Adrenal Helper with adaptogenic herbs combined with core nutrients of vitamin C, zinc, copper, coenzyme Q10, magnesium, B vitamins, quality fats, and protein are essential for brain-adrenal stress tolerance.
Sweet cravings and lack of satiety can happen for several reasons from Candida overgrowth or other gut dysbiosis concerns, sleep deprivation, skipping meals, leptin and insulin resistance, lack of minerals like chromium, and numerous other factors. Berberine Ultra, Gluco Plus, LeptiSlim, GI & Muscle Helper, fats, fiber, and protein can help satiety.
Vitamin D and DHA are vital for brain, mood, neurotransmitter support and impulse control.
Bowel Regularity and Digestion
Travel, different foods, over-indulgence, and stress affect your digestion and comfort. Whether it is sluggish or irritable bowels, indigestion, or consuming different foods, many individuals find themselves in a bit of discomfort during the holiday season.
Digestive Helper is a great plant-based enzyme supplement that helps with the digestion of all foods, including gluten and dairy products. If you tend to feel full quickly or experience burping, belching, bloating, or “repeating” of foods, Digestive Helper provides a means to help you digest your foods more easily.
D-Limonene, an orange-peel extract, supports occasional indigestion, reflux, and bowel sluggishness. GI & Muscle Helper, Super Dophilus, and Tributyrin Plus provide essential pre-, pro- and postbiotic support to aid gut microbiome balance, repair, immune tolerance, and motility.
Sleep
Sleep deprivation is rampant. No matter the reason for this, you must find ways to support and have quality sleep. RelaxaMag has been a top customer favorite for decades, aiding in a restful sleep as well as daytime stress. TriCal, Sleep Helper, and Melatonin are also top choices to help you wind down from stress and support sleep onset and quality.
For those who struggle with significant sleep issues, you may find the addition of PEA Ultra, Daily DHA, PhosphatidylSerine, and Vitamin D with some combination of the above very helpful. These supplements may be taken at dinner and bedtime to enhance the natural relaxation and downregulate the wired and tired feeling. These latter items also assist in supporting a healthy circadian rhythm.
Immune Vitality
If you travel, work, or live in an environment like a school, hospital, daycare, senior facility, or are among other large groups of people, it is vital to protect and support your immune system during the winter season. Aging, poor diets, impaired gut health and insufficient nutrients and protein affect your immune response and ability to recover. Many older individuals struggle with immune health not only because of dietary inadequacies, but because of unrecognized medication-induced nutrient depletions.
Nutrients required to keep your immune system competent include protein, zinc, copper, folate, iron, magnesium, selenium, NAC, glutathione, vitamins A, C, D, and B vitamins.
Additional support includes mushroom extracts like cordyceps (Adrenal Helper) and maitake, olive leaf extract, colostrum, (Super Immune Booster), turmeric, quercetin, (Repair Plus), Astaxanthin, and Oregano Oil.
Summary
For basic supplemental support to get through this holiday-winter season, consider Daily Energy Multiple Vitamin, Daily Protector Eye & Immune, Vitamin D, RelaxaMag, and Adrenal Helper.
Additional support may include Super Immune Booster, Berberine Ultra, Tributyrin Plus, PEA Ultra, and Daily Protein Plus. Identify your top goals and needs for your age, travel, digestion, sleep, and overall stress tolerance. Be proactive throughout this holiday-winter season! Being healthy helps you enjoy this most wonderful time of the year!
Additional Resources:
5 Nutrients to Combat Wintertime Blues
Protein is Essential for Health: Are You Getting Enough?
Adrenal Glands Need Antioxidants and Nourishment
How to Boost Your Satiety Hormone and Curb Food Cravings
Immune Health and Vitality for All Stages of Life
Vitamin D and DHA Needed for Serotonin, Mood, and Impulse Control
Best Supplements to Survive Holiday Foods, Travel, and Stress
