• Get chiropractic adjustments. During the holidays, this can reduce the stress on your nervous system. Stress causes tension to build up in the muscles and joints of your body. This tension causes alterations in the normal sensitivity of the nervous system. I know you’re busy, but create time for this important step — you’ll be happy you did. HOLIDAY EATING GUIDELINES We all know that yummy holiday foods make it challenging to eat healthy. I definitely have my favorites, including my sister Ann’s delicious holiday meatballs and chicken livers on toast that my mom used to make, my grandmother’s chocolate chip cookies that my sister Liz makes, and my sister Caroline’s apple and pumpkin pies (again from my grandmother’s recipes), along with a few eggnogs. I’ve learned that the best strategy is to plan ahead of time to pick your indulgences . Additionally, the following tips will help keep you on track. • Limit your eating to a maximum of three meals a day versus continuous “grazing” in between meals. Snacking all day, including drinking alcohol, spikes the hormone insulin and throws you out of fat burning. Snacking also causes indigestion, acid reflux, bloating, constipation, etc. Include enough healthy fats like nuts, cheese, and avocado with your main meals to help get you to your next meal without being hungry. • Chew your food entirely without washing your meal down with fluids. This drinking dilutes digestive enzymes and stresses your stomach. • Leave the antacids alone. The problem is not too much acid in your stomach but too little. Indigestion, bloating, and heartburn are the result of too little acid. We tend to overeat and ingest foods during the holidays that are richer and sweeter. Two of our whole food nutrition products from Standard Process, Zypan and Multizyme , aid digestion, so let me know if you need help in this area. I can dose you for the best results. • You can also try Bragg’s Organic Apple Cider Vinegar before your meal. Mix a teaspoon with a little water or another beverage to acidify your stomach and aid digestion. After a big meal, a little whole leaf aloe vera juice from a market or health food store will reduce the irritation associated with stomach alkalinity. Antacid drugs, especially proton pump inhibitors (Nexium and Prilosec) are being directly linked to Alzheimer’s, dementia, and cardiovascular disease. • Substitute healthy fats for sugar. Think butter (I love unsalted Kerrygold butter); avocados; raw nuts, like macadamia or Brazil nuts; hormone-free meats; organic cheese; and organic eggs — all the things you were told to avoid. These foods won’t spike insulin like sugar does and are healthy and safe to eat. I hope these holiday stress solutions and eating guidelines help you navigate the holidays with less repair needed in the new year. Next month, we’ll revisit our health habits and lay out an updated strategy to start the year healthy . As always, let me know if you need help in any of these areas.
DR. BRAADT’S WELLNESS COLUMN
It’s December, and a few solutions to manage holiday stress and implement eating guidelines may be helpful. In the past, I’ve discussed how stress takes various forms and can affect us all, including physical stress from pain, environmental stress from dangerous chemicals and toxins, and emotional stress of living. Holiday stress can be part of the emotional stress of living – there’s shopping for presents, stretched finances, family challenges, decorating that needs to be done, and other holiday commitments. Regardless of the source of stress, which produces the hormone cortisol, the reactions in our bodies are the same: It’s like nearly getting hit by a car. Your muscles tense, your teeth clench, and your blood pressure rises. HOLIDAY STRESS SOLUTIONS • Enjoy ‘your’ holidays. Do something that you personally enjoy. Perhaps you can engage in a memorable family tradition or take time to read your favorite book. There’s a reason for the holidays, so find something that gives you personal comfort. • Move your body. Take a walk and look at the environment you’re in versus just listening to your mind rattle off your to-do list. I’ve mentioned before that L.V. Hospital has a mapped indoor walking trail, or you can check with a nearby college, gym, or mall. California State University found that a 10-minute walk is enough to increase your energy, alter your mood, and encourage a positive outlook for up to 2 hours. • Laugh more and listen to music. Comedy is a great remedy for stress. Research at Loma Linda University showed that comedy lowers the body’s level of stress, thereby reducing blood pressure and increasing white blood cells and your immunity. My family loves the comedy “Elf” with Will Ferrell. Another favorite is “White Christmas” with music from Irving Berlin. Some of our favorite holiday music includes “Christmas Portrait” by Carpenters, “The Nutcracker” by Tchaikovsky, and anything by Bing Crosby and Nat King Cole. Whatever your traditions, take time to create some personal pleasure amid the bustle. HOLIDAY STRESS SOLUTIONS AND EATING GUIDELINES
–Dr. Paul Braadt
CedarCrestChiropractic.com
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610-776-2005
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