I find it interesting when I hear the words “cold and flu season”, and all I can think of is how we arrived here. We are coming through a season that includes Halloween, where children often have more than their fill of candy, and the adults (c’mon admit it), steal as much as they can from their kids’ Halloween stash, or if they don’t have kids, are tempted when going through the grocery check out to pick up a box of candies or chocolates on sale.
Then we roll into Thanksgiving, a beautiful time to spend with our families enjoying “all the things”! Sure, we may sit and enjoy a nice dinner of veggies and other good foods, but there are snacks, pastries, candies, and many other treats in between. Not to mention the alcohol many consume.
A few short weeks later we are rushing around in the cold and sometimes damp weather shopping to get the perfect gifts for Christmas. We are going to Christmas concerts, and Christmas work parties, where let’s face it, many have “one too many” and then are faced with recovering from a doozy of a hangover the next morning, running their body down further. Many are just run down from all the recent events that any small virus going around that most would be able to avoid, creeps up on them. Children are sent to school with runny noses and coughs because parents are not able to stay home with them and voila, whatever they have they pass on to Johnny in the next seat over.
It is really no wonder when we have spent so much time treating our bodies poorly, we end up in this season they refer to as “cold and flu season”, unhealthy and struggling to recover.
How can we expect our bodies to be in optimum health when we are not treating them optimally?
It would be like always filling our vehicles with regular gasoline and then being upset when we hear the knocking and pinging of the engine.
Something’s gotta give!
So as we near Christmas, and then New Year’s what can you do to ensure you make it through this season healthy?
- Stay hydrated – if you happen to be enjoying a drink or two over the holidays, ensure you are staying well hydrated. The wood stoves and increased heat in the home at this time of year can be super dehydrating. Many of the foods we consume involve having more sodium than usual (think holiday hams, snack crackers etc.,) Hydration is the key to avoiding any unwanted hangovers if you happen to partake at family get-togethers. Your liver will also love you better.
- Alcohol – Sure, my job as a nutritionist would be to tell you to stick with water, but we both know what will likely not be the case for many. Choose to stick with one type of drink rather than having a sweet wine, then a cocktail, then a beer. Do not consume alcohol on an empty stomach. Doing this will not only increase the alcohol absorption rate, but it will also increase your appetite causing even more of an opportunity for overeating. It should also be noted that alcohol is high in calories. Carbs have 4k/cal per gram, protein has 4 k/cal per gram, compared to alcohol which has 7 k/cal per gram. If you are not able to have a meal with your drink, have a snack rich in protein. (peanuts, cheese).
- Avoid stress – Easier said than done when many are running around trying to find the perfect gifts, going to and from relatives, or hosting family get-togethers. Pick and choose your battles when it comes to getting stressed over things. If you are running late, it’s ok you will get there, in the meantime, enjoy the trip there. People are not going to remember the carrots were overcooked or you forgot to put out the best napkins when the festivities are all over. Stress is one of the hardest things on your body, and it’s the last thing you need when you want to be healthy.
- Get some exercise – Even the smallest amount can help! Can you take a walk with your pup after Christmas dinner? Park a little further away from your destination and walk. Any little bit can help. IT can help burn some of those extra calories, bring down stress levels, and just be an opportunity to get a little fresh air.
- Lemon – Try a little slice of organic lemon in hot water in the morning. Lemon is a detoxifier, and it will help your liver flush the toxins from your body. If you add a little slice of lemon to your glass before a meal, it can also aid in digestion and fat metabolism.
- Processed foods – Try and avoid having too many processed and sugary foods. Keep things in balance. Don’t skip a meal to “save room” for the big feast. You are better to have a few snacks during the day and then enjoy the Christmas meal. Your blood sugar levels will thank you for it. It is ok to have a treat, but remember you don’t have to have a huge slice of pie, you can still enjoy a little of this and a little of that.
- Get rest – This will be one of the most important factors. Rest allows your body to heal and this time of year with all that is going on emotionally, socially, spiritually, and nutritionally – YOU NEED YOUR REST. Squeeze in a nap when you can. Your body will thank you for it!
We all tend to get a little off track at this time of year, and I would be lying if I said because I am a nutritionist, I never go off track a little as well during this time of year. Trust me, I am already dreaming of a nice piece of pumpkin pie while I am writing this!
Know that, when this season ends, there will be an opportunity to get things back on track. If you had a few too many slices of pie or too many helpings of mashed potatoes with gravy, the day after is a new day! Be kind to yourself, there is only one you!
I wish you the best this season has to bring and make beautiful memories!