Holiday parties, trips to see Santa, maneuvering through crowds of shoppers, playing host to your entire family … there are plenty of holiday stressors and a few simple ways you can manage the mayhem, while remembering what the season of joy is all about. / SHUTTERSTOCK
Follow these simple tips to keep your inner Scrooge at bay
As the holidays approach, do your stress levels rise? It wouldn’t surprise Toronto naturopath Penny Kendall-Reed.
“December is the most stressful month of the year,” she says. “There’s more financial pressure, more time pressure, we’re eating and drinking more, and we’re dealing with cold weather.”
Throw into that tense mix the usual everyday stress — work, housekeeping, kids — and small wonder December can be a major downer.
But it doesn’t have to be. According to Kendall-Reed, you can battle December blues with some simple diet and lifestyle changes, all geared toward reducing stress and improving your body’s response to it. Here’s how.
Just say “no”
It may be just two letters, but “no” is a powerful word — especially used politely over the holiday season. And using it wisely could make all the difference in how much stress you feel. “We don’t have to go to every single party,” says Kendall-Reed. “We don’t have to eat every single treat put in front of us.”
It may seem obvious, but how many times have you felt compelled to eat baked goods a coworker has brought to the office or dragged yourself to a gathering just because you felt obligated? The unhappy result is you simply feel like you’ve overindulged your sweet tooth or missed out on a quiet night and a good sleep.
And guess what? Both results make your stress levels soar still more.
The snooze you lose
Think those lost hours of sleep are no biggie? Think again.
“One hour fewer than the recommended eight lessens your insulin resistance by nine per cent, independent of diet and exercise,” says Kendall-Reed. That pre-diabetic association may be due to the fact that sleep deprivation triggers the body to release the stress hormones cortisol and norepinephrine — both also associated with insulin resistance. But the more immediate message is that stressed-induced insomnia releases those nasty hormones associated with — you guessed it — more stress-induced sleep deprivation. And it’s all unhealthy.
Not so sweet
Also unhealthy, of course, is gobbling too many of those irresistible holiday treats — and not just because you might expand your holiday waistline.
“It’s about balancing your blood sugars,” says Kendall-Reed. When your blood sugar is unstable, she explains, the body’s cortisol response will triple in an effort to bring you back to normal.
Does that mean you can’t have any of those chocolate-dipped shortbreads? No, but Kendall-Reed does recommend adding a bit of protein to the sweet mix. It’s as easy as saving that chocolate for dessert after a healthy lunch, or eating yogurt or a handful of nuts along with your treat.
Keep on moving
You’ve heard it all before, but exercise really is key to your overall health — something to keep in mind this time of year when colder, shorter days may compel you to cozy up on the couch and watch holiday movies instead of getting out for a walk.
Regular physical activity will not only help stave off a post-holiday bulge, but it will also help you sleep better and, says Kendall-Reed, has been clinically shown to reduce those stressful cortisone levels.
Don’t forget your D
If there’s one thing most of us are lacking — especially in the winter months — it’s vitamin D. While many Canadians may associate the sunshine vitamin with bone health, it’s also a key support to the overall immune system and, explains Kendall-Reed, it reduces stress hormones.
“Vitamin D is very important this time of year,” she says. “From October to April, we make no vitamin D.” That can impact your body’s levels of serotonin, the so-called happy hormone associated with mood, sleep and appetite. The good news is a simple vitamin D supplement can help keep you on a less stressful track — through the holidays and beyond.
How to get your stress levels down in a hurry
You’re suddenly asked to give a speech at the office holiday gathering. You’re in an endless lineup at the checkout counter and running late for pickup time at your child’s daycare. Your loudmouth uncle has just shared an embarrassing story about you in front of your significant other. These are all ways to feel instantly stressed.
But don’t let it take over the rest of your day. Instead, try one of these quick de-stressors, from Toronto naturopathic doctor Penny Kendall-Reed.
• Just breathe. And breathe. And breathe. Kendall-Reed recommends five deep breaths. When we’re tense, our breathing tends to become shallow so you want to get oxygen into your blood and brain to calm your body.
• Take a walk. Maybe it’s just to another room to get away from the situation (and breathe) or, even better, a brisk five or 10 minutes outside can get you back on a calmer track.
• Press on. Try a little acupressure. Apply pressure where your hand and your wrist make a crease; hold for about two minutes. Another overall soother: massage your ears with your thumb and forefinger. About two to three minutes should help relax you.
See Original Article: http://www.thestar.com/life/holidaygiftguide/2014/12/08/keeping_stress_out_of_holiday_spirit.html
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