11/11/2024
Hey There Health Tribe!
Happy 249th Birthday to my fellow Marines—it has truly been an honor to serve alongside you. With deep respect, honor, and gratitude, I want to thank all veterans for their service!
As I continue to expand my knowledge of new therapies, techniques, and lab interpretations to provide the best care possible, I also want to take a moment to wish everyone a joyous and prosperous Diwali and a Happy New Year!
As the holiday season begins, I encourage you all to approach it with gratitude and make mindful choices that will help you enjoy the holidays to the fullest. Here are 10 ways to help:
1. Boost Immunity Naturally
- Vitamin C: Increase your intake of vitamin C-rich foods like citrus fruits, bell peppers, and dark leafy greens. Consider supplementing with a high-quality, bioavailable vitamin C, especially if you're feeling run down.
- Elderberry: Elderberry has been traditionally used to support immune function and help ward off colds. Look for syrups or supplements.
- Zinc: Zinc is crucial for immune health. Include foods like pumpkin seeds, lentils, chickpeas, and cashews in your diet.
- Probiotics: A healthy gut is linked to a strong immune system. Consider adding fermented foods (like kimchi, sauerkraut, kefir, or yogurt) to your meals or taking a probiotic supplement.
2. Stay Hydrated
- Herbal Teas: Drink herbal teas like ginger, peppermint, or chamomile to stay hydrated and calm your digestive system after heavy holiday meals.
- Lemon Water: Start your day with a glass of warm lemon water. It helps to alkalize the body, supports digestion, and can give your immune system a natural boost.
- Infused Water: Add cucumber, mint, or berries to your water to make it more appealing and encourage hydration throughout the day.
3. Mindful Eating
- Eat Whole, Nourishing Foods: Opt for whole grains, fresh vegetables, and lean proteins. Avoid overindulgence in sugary or overly processed foods.
- Moderate Alcohol: Alcohol can weaken your immune system, disrupt sleep, and contribute to dehydration. If you’re indulging, drink water between alcoholic beverages and aim to limit your consumption.
- Spices for Digestion: Include digestive spices like ginger, turmeric, cinnamon, and cardamom in your meals or drinks. These can help ease digestion, reduce inflammation, and boost circulation.
4. Support Your Digestion
- Digestive Enzymes: If you're eating rich or heavier meals, consider taking a digestive enzyme supplement to support the breakdown of fats, proteins, and carbohydrates.
- Fiber: Ensure you're getting enough fiber to support digestion and prevent constipation. Whole grains, beans, and vegetables are excellent sources.
5. Reduce Stress and Enhance Relaxation
- Adaptogens: Herbs like ashwagandha, Rhodiola, or holy basil are known as adaptogens and can help the body handle stress more effectively. Consider using them in tincture or supplement form.
- Essential Oils: Diffuse calming essential oils like lavender or frankincense to reduce stress and create a peaceful atmosphere.
- Mindfulness Practices: The holidays can get overwhelming, so incorporate relaxation techniques like deep breathing, yoga, or meditation to stay grounded and present.
- Sleep: Ensure you're getting plenty of sleep, as it's vital for immune health and mental well-being. Create a calming evening routine with relaxing herbal teas (like chamomile or valerian root) to improve sleep quality.
6. Detox After Overindulgence
- Light, Cleansing Foods: After a day of indulgent eating, opt for lighter, more cleansing foods like soups, salads, or smoothies made with leafy greens, cucumber, lemon, and parsley.
- Detox Herbs: Consider herbs like dandelion root or milk thistle, which are traditionally used to support liver detoxification and promote digestion.
- Hydration: Drinking plenty of water, along with herbal teas or lemon water, will help flush out toxins and support your body’s natural detox processes.
7. Mindful Movement
- Stay Active: Even during the busy holiday season, make time for some form of daily movement, whether it’s a walk, a yoga session, a quick lift session, or a dance class. This helps maintain circulation, supports digestion, and reduces stress.
- Stretching: Gentle stretching or yoga can help relieve tension and improve flexibility, especially if you're spending a lot of time sitting or traveling.
8. Prepare Your Skin
- Moisturize: The dry air of winter can wreak havoc on your skin. Use natural oils like jojoba, coconut, or argan oil to keep your skin hydrated.
- DIY Masks: Treat yourself to a hydrating mask with ingredients like honey, avocado, or yogurt for extra nourishment during the winter months.
9. Create a Calming Environment
- Decorate with Intent: Create a peaceful and uplifting environment with natural elements like pine, eucalyptus, or citrus in your decorations. These can have a grounding, energizing, and refreshing effect.
- Scent: Scented candles made with essential oils (not synthetic fragrances) can create a calming atmosphere. Try scents like lavender, orange, or cinnamon.
10. Stay Grateful and Present
- Gratitude Practice: The holidays can get busy, but remember to take a few moments each day to reflect on what you’re grateful for. Gratitude has been shown to reduce stress and improve overall well-being.
- Mindful Eating: Slow down and savor each bite, enjoying the flavors and textures of your food. It can help prevent overeating and promote digestion.
11. Avoiding Overstimulation
- Digital Detox: Holidays can bring digital overload, so take breaks from screens and spend time engaging in face-to-face conversations or outdoor activities.
- Quality Time: Prioritize quality time with loved ones over material gifts, and enjoy the simple pleasures of the season—whether it’s a cozy evening, a winter walk, or a holiday movie night.
By combining these naturopathic tips with a mindful approach, you can enjoy the holidays while maintaining your physical and mental health. Happy, healthy holidays!
To Health!
Dr. Angelina
Call us at 714-832-8226 or
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Neuroprotective and Neuromodulatory
researchgate.net/publication/348153406_Cannabidiol_as_a_Therapeutic_Target_Evidence_of_its_Neuroprotective_and_Neuromodulatory_Function_in_Parkinson's_Disease (https://www.researchgate.net/publication/348153406_Cannabidiol_as_a_Therapeutic_Target_Evidence_of_its_Neuroprotective_and_Neuromodulatory_Function_in_Parkinson's_Disease)
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ncbi.nlm.nih.gov/pmc/articles/PMC4604171 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/)
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ncbi.nlm.nih.gov/pmc/articles/PMC7023045/ -antioxidants-09-00021 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7023045/ -antioxidants-09-00021)
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