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Category: The Alliance Blog S2 Q2

Holiday Season Calm – Tips for Managing Stress

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The holiday season is busy and often stressful with shopping, gatherings, expectations, and related commitments. At Alliance Chiropractic, we recognize the importance of managing stress to prevent burnout and maintain good health. Integrating deep breathing exercises, maintaining physical activity, setting boundaries, and spending time in nature, are some ways to offset potential stress so you can enjoy the holiday season to the fullest.

Deep Breathing: Your Quick Stress Reset

Feeling overwhelmed by holiday preparations? Deep breathing is a simple yet effective technique to reduce stress and promote relaxation. Engaging in deep breathing exercises can help calm the mind and alleviate anxiety during hectic holiday preparations. Incorporating mindfulness practices, such as deep breathing, into your routine can help you stay present and manage stress effectively.

Get Moving: Keep Your Body and Mind Energized

Regular physical activity is essential for maintaining mental and physical health. Engaging in exercises like walking, yoga, or even dancing can boost your mood and energy levels. Encourage your family to participate in activities like hiking, snowshoeing or sledding to add fun and promote physical health during the busy holiday season.

Set Boundaries: Protect Your Energy

Do holiday obligations feel like too much? It’s important to set realistic expectations and communicate your limits to family and friends. Politely decline additional responsibilities or events to help prevent feelinging overwhelmed. Set clear boundaries and communicate them as needed to help manage stress during holiday gatherings.

Find Peace in Nature

Being outside offers many benefits so be sure to make time over the holiday season to spend time in nature. Activities like hiking or simply walking in a park can rejuvenate your mind and body by reducing stress, plus the added benefits of movement which also promote overall well-being.

Final Thoughts

The holiday season should not leave you feeling drained. Incorporating these tips can ensure you are able to enjoy whatever celebrations, gatherings, and festivities you have planned, while also protecting your mental and physical health. Remember, self-care is one of the best gifts you can give yourself this season, as well as something to keep in mind throughout the year.

Supporting your health and wellness is a priority at Alliance Chiropractic. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.

If you have any questions regarding this blog or any other health or wellness concern, contact us at Alliance Chiropractic. We are here to support you so you can stay healthy and active throughout the holiday season.

Information for this blog was sourced from Calm.com, VeryWellMind, and Harvard.

Want to stay updated on health information? Subscribe to our quarterly newsletter here.

Sweets, Treats, and Decadence Galore: Tips for Healthy Holiday Eating

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The holiday season brings joy and celebration, but it can also challenge healthy eating habits. At Alliance Chiropractic, we understand the importance of maintaining a balanced diet during this busy and festive time. Enjoy the holidays without compromising your health by focusing on portion control, mindful eating, nutrient-rich foods, and moderating alcohol intake.

Take Charge of Portion Size

Overeating can leave you feeling sluggish and uncomfortable but restricting treats and foods you enjoy is neither fun nor satisfying. Manage portion sizes to enjoy your favorite dishes without going overboard. Additionally, try filling half your plate with fruits and vegetables to ensure you’re consuming necessary fiber and nutrients. This helps promote satiety (feeling full)  and reduces the temptation to overindulge in calorie-rich foods.

Savor Every Bite with Mindful Eating

The holidays are meant to be enjoyed, but eating too quickly or out of habit can lead to regret later. Mindful eating involves paying full attention to the entire eating experience, savoring each bite, and recognizing hunger and fullness cues. This practice also helps prevent overeating and enhances enjoyment of your meals. To eat mindfully during the holidays, avoid skipping meals, as this can lead to excessive hunger and poor food choices later. Instead, maintain regular eating patterns to support better food related decision-making at holiday gatherings. 

Pick Foods that Delight and Nourish

Nutrient-rich choices fuel your body and keep you energized during the busy season. Opt for lean proteins like tofu or turkey breast without skin, which is lower in fat and calories. Choose complex carbohydrates such as sweet instead of white potatoes for added fiber and nutrients. Including a variety of vegetables and whole grains ensures a balanced intake of essential vitamins and minerals.

Keep Your Celebrations Balanced with Alcohol Moderation

Alcohol can sneak in extra calories and affect your health more than you realize. During the holiday season, alcohol consumption often increases, which can lead to additional health risks beyond excess calories. To maintain good health, limit alcohol consumption by choosing non-alcoholic alternatives or setting personal limits. Being mindful of your drinking habits not only prevents overindulgence but also promotes overall well-being.

Final Thoughts

By implementing these strategies, you can enjoy the holiday season AND support your overall health and wellness. Remember, making good choices allows you to enjoy the  festivities without compromising your well-being. Questions regarding this blog or any other health or wellness concern? Contact us – we are here to support you so you can make the most out of your holiday season. 

Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains on your musculoskeletal system, we are committed to providing you with information related to other factors that can impact your health. If we don’t have the answers, our team will do our best to help you find answers or the resources that do.

Information for this blog was sourced from TheScottishSun, WTAP, NYPost, Alcohol.org, and our previous blog.

Want to stay updated on health information? Subscribe to our quarterly newsletter here.

The Best Holiday Routine for Energy: Stay Active and Refreshed

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The holiday season is full of excitement, gatherings, and delicious treats, but it can also bring late nights and chaos to routine, sometimes leaving us feeling drained. At Alliance Chiropractic, we understand how important it is to maintain your energy during one of the busiest times of the year. In this blog, learn expert-backed tips on how to sustain your energy levels so you can make the most of the busy holiday season.

1. Keep Moving: Embrace Physical Activity

Regular exercise boosts energy levels and enhances mood. Brisk walking, ice skating, or family dance sessions are great group activities to keep everyone active during the holidays. Research indicates that short walks after eating can improve blood sugar regulation and is another way to improve your energy levels throughout the day.

2. Sleep: Stick to a Routine

Sleep is also essential when it comes to maintaining energy. Aim for seven to nine hours of quality sleep each night, even during holiday events. Establishing a regular sleep routine helps regulate your body’s internal clock, promoting better rest and increased daytime energy. Irregular sleep schedules can increase the risk of cardiovascular health, highlighting the importance of consistency. 

3. Fuel Your Festivity with Balanced Meals

With homemade treats and festive shindigs, the holidays often include plenty of indulgent foods. Start your day with a protein-rich breakfast to stabilize blood sugar levels and provide sustained energy. Incorporate high-fiber carbohydrates and healthy fats into your meals, and enjoy treats in moderation. Bringing healthy, high-protein dishes to potluck gatherings is another way to ensure nutritious options are available.

4. Take Vitamin D Supplements

Vitamin D plays a crucial role in regulating sleep-wake cycles, managing mood, and maintaining energy levels. During winter months, reduced sunlight exposure can lead to lower vitamin D levels, which has been linked to fatigue, lower energy, and a sad or depressed mood. Speak to your health care provider about Vitamin D supplements to offset potentially low levels. Consuming vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks can also help maintain optimal levels.

5. Hydration: The Energy Booster You Need

Staying hydrated supports nutrient transport, ensuring your body can deliver essential vitamins and minerals where they are needed, helping maintain steady energy levels.  Aim to drink 8-10 cups of water daily, as dehydration can lead to fatigue and decreased alertness. Carrying a water bottle and setting regular reminders can help keep you on track, especially during dry winter months.

6. Manage Stress with Mindfulness

The holiday season can be stressful and affect your energy levels. To help manage stress and promote relaxation, consider mindfulness techniques such as spending a few minutes each day to reflect on things you are thankful for; journalling; practising focused breathing; or using a guided mindfulness app. Being able to manage stress not only helps maintain your energy levels but also supports overall positive well-being.

Final Thoughts

The holiday season should not leave you feeling burnt out or wanting a few days to recover from it all. Create your own healthy holiday routine to include physical activity, balanced nutrition, sleep, hydration, and stress management. Taking care of you means enjoying the festivities while staying energized and healthy.

Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains on your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.

If you have any questions about this article or other topics related to your health, contact us.

Information for this blog was sourced from BusinessInsider, SharonPalmer.com, NYPost, NeuroLaunch, and adelaidenow

Want to stay updated on health information? Subscribe to our quarterly newsletter here.