Coping with the holiday hustle and bustle…

Feeling anxious, depressed, or stressed during the holidays? Be sure to nourish yourself with these diet and lifestyle tips.

Foods:

-Kale- high in magnesium, an essential nutrient for the adrenal glands, organs that regulate energy and stress patterns.

-Turkey- packed with protein (stabilizing blood sugar) and B vitamins (aiding in metabolism), turkey is a stress-buster. Contains tryptophan, which promotes serotonin production and also melatonin production, making you feel good and relaxed.

-Wild salmon- contains mood-boosting vitamin D and omega 3 fatty acids, which support healthy brain function

-Green tea- contains L-theanine- a building block of GABA, which is out anti-anxiety neurotransmitter

-Dark chocolate- rich in magnesium, supporting a healthy stress response. Also packed with heart-healthy antioxidants. Look for 70 % or higher cocoa content

-Figs- rich in B6 and promotes production of mood-boosting serotonin

Lifestyle Tips

-Exercise- A study finds that 150 minutes of exercise a week significantly improves sleep quality.

-Deep breathing- This practice is simple yet highly effective at reducing stress.

* Inhale for 1 count. Hold for 4 counts. Exhale for 2 counts. Example: if you inhale for 2 seconds, you hold for 8 and exhale for 4. Do sets of 10 breaths, several times a day.

-Routine- Routine is the number 1 treatment for your adrenals. Eating three meals a day and going to bed and waking at the same time daily will help regulate your body’s natural rhythms.