T's the Season

A Functional Medicine Approach to a Joyful and Healthy Holiday Season

As the holiday season approaches, we know it's a time for joy, connection, and celebration. It's also a time when healthy habits can take a backseat to holiday treats, busy schedules, and social gatherings. But don't worry—we're here to help you enjoy the festivities and maintain your health. Here’s how you can thrive this holiday season from a functional medicine perspective.

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1. Nourish Your Body with Seasonal Foods

Holidays are all about sharing delicious meals, but they don't have to be filled with processed sugars and refined flours. Opt for nourishing seasonal foods like roasted root vegetables, leafy greens, nuts, and seeds. Focus on balancing your plate with healthy fats, quality protein, and fiber-rich carbohydrates to keep your energy steady and your mood stable.

Tip: Swap out traditional holiday recipes with healthier alternatives—think mashed cauliflower instead of potatoes, or coconut flour cookies instead of the usual sugary treats.

2. Mindful Eating: Savor Each Bite

Holiday gatherings often involve endless buffets and indulgent meals. To avoid the post-holiday slump, practice mindful eating. Slow down, savor each bite, and listen to your body's hunger and fullness signals. This not only enhances your eating experience but also aids digestion and helps you avoid overindulging.

Tip: Before eating, take a deep breath, check in with your hunger, and appreciate the aromas, flavors, and textures.

3. Keep Stress at Bay

The holiday season can be stressful with travel, family gatherings, and gift shopping. Prioritize stress management through functional medicine principles like mindfulness, meditation, breathwork, and spending time in nature. A five-minute daily gratitude practice can also help shift your mindset and keep the holiday spirit alive.

Tip: Set aside at least 10 minutes a day for a simple self-care ritual—whether it's a warm bath with essential oils, a nature walk, or a quick meditation.

4. Stay Active, Even When It's Cold

It's tempting to stay cozy indoors during the colder months, but movement is essential for keeping your energy up and your mood stable. Choose fun winter activities that get you moving—like brisk walks, yoga, stretching, or even a holiday-themed workout.

Tip: If you have limited time, try a quick 10-minute HIIT (high-intensity interval training) session or a short stretching routine to stay active.

5. Immune Support for Winter Wellness

Cold and flu season aligns with the holidays, so focus on strengthening your immune system. Increase your intake of immune-boosting foods like garlic, ginger, turmeric, and citrus fruits. Consider supplementing with Vitamin D, probiotics, and zinc to keep your immune defenses strong.

Tip: Start each morning with a warm drink like lemon and ginger tea to kick-start your immune system and support digestion.

6. Prioritize Sleep and Rest

With late-night parties and early-morning festivities, it's easy to skimp on sleep. Remember, sleep is a cornerstone of functional health, affecting everything from your immune function to your mood. Aim for a consistent bedtime routine to ensure you’re getting restorative sleep.

Tip: Keep your evenings calm and screen-free for at least 30 minutes before bed. Try a calming herbal tea like chamomile or valerian to unwind.

7. Avoid Sugar Crashes and Keep Your Blood Sugar Balanced

The holidays can be a sugar minefield, leading to crashes and mood swings. Keep your blood sugar stable by pairing sweets with a protein or fat source. This can help slow the absorption of sugar and prevent energy dips.

Tip: When indulging in a sweet treat, pair it with a handful of nuts or some yogurt to keep blood sugar levels steady.

8. Embrace the Spirit of Giving and Connection

Research shows that positive emotions like joy and gratitude can have a powerful impact on your health. Take time to connect with loved ones, laugh, and enjoy the little moments. Engage in acts of kindness, volunteer, or create homemade gifts to experience the joy of giving.

Tip: Make a list of three things you’re grateful for each morning to set a positive tone for the day.

Functional Medicine Holiday Recipe: Warm Winter Salad

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   Instructions:

   1. Roast sweet potato cubes at 400°F (200°C) for 20-25 minutes.

   2. In a large bowl, toss the mixed greens with the roasted sweet potato, pomegranate seeds, toasted walnuts, and crumbled goat cheese.

   3. Drizzle with the dressing and toss gently. Enjoy as a festive and nutritious side dish!