Health for the Holidays; 8 Valuable Tips Worth More than a Black Friday Sale

Health grows like wealth and it’s not something to bargain with. It’s an investment in our most important asset and the return is vitality and longevity. The holidays may have you in a bargain mindset, but remember to keep investing time and money into wellness.

Consider including one or more of these health tips this holiday season.

1.        Sleep on a good pillow. If a pillow is more than 2 or 3 years old its time for a new one. Pillows, like shoes, break down over time. 6-8 hours of daily use adds up. Necks have different degrees of flexibility and a pillow must fit accordingly. Some necks are too delicate or stiff for severe orthopedic corrective pillows and some pillows are too flat and only worsen neck problems. If the pillows you’ve tried haven’t worked it might be time to match the pillow with your neck and neck x-ray and learn about what unique pillow structure is best for you. I often suggest the Jackson roll because it fits nicely between the shoulder and head for side sleeping and is a helpful in restoring curves when back sleeping. I also like water pillows. Both products are available at the office, but I have linked them as well.

2.        Check vitamin D levels. It’s a good idea to know vitamin D levels and supplement accordingly. Vitamin D supports healthy bone metabolism, immune function and inflammatory responses. An easy finger prick at your next appointment ($80 alone or $45 when combined with food allergy testing panels.) Or a medical physician can check it. Optimal levels are 23-75 ng/mL. Appropriate doses should be prescribed and taken for maintenance or correcting deficiencies based on testing, not guessing, and levels should be checked routinely.

3.        Re-evaluate. With less sunlight in winter not only are vitamin D levels challenged but often so are fitness levels. Re-evaluating often means moving activities indoors and shift in focus. Perhaps try a training schedule for skiing, hunting, weight training or group classes. Or, take advantage of exercise “snacks” at home and throughout the day. Do counter push-ups while waiting for coffee to brew, do squats when crossing from room to room, install a TRX and do assisted strength training while walking by or take the stairs 2x instead of once.

4.        Find the winter “stuff.” Put headlamps at the front and back doors and in cars for quick trips outside or unexpected emergencies. Keep cleats in cars to prevent falls in icy parking lots and use them to take extra walking opportunities. Place snowshovels near walkways and promise yourself to use them carefully to avoid repetative overuse back strains. Take 10 minute back rest breaks every 30-45 minutes.

5.        Drink more water and use a filtration system. Winter alters the need to quench thirst. Shift to drinking hot water with lemon, herbal teas or LMNT (chocolate flavors) with hot water. Water filters improve the quality and taste of water and reduce the toxic burden.

6.        Vitamins for prevention. People either have a “special formula” or they “hope for the best” when it comes to winter colds and flus. Stock up on your special formula or consider regular doses of vitamin D, C, probiotics, multi-vitamins and herbal or green teas. Different things work for different people but a winter boost is a good idea. If you don’t know what to take I am happy to consult on the best nutritional support for you.

7.        Add “1” more. This mindset/practic is a good one to improve things of high value, like health. It’s an investment strategy really. How it works is by purposefully adding one more to things of personal value or things you want to accumulate. Add 1 cent or 1 dollar extra when paying debt, or do one more rep when lifting weights, or make 1 call a day to friends, family or clients, or write 1 paragraph, practice a skill 1 more time or do 1 more minute of an activity (like meditation or a hobby.) Chip away at lists by doing 1 small chore or skill. Use this practice with health maintenance and remember to schedule the 1 appointment you keep telling yourself you will get to such as teeth cleaning, massage, acupuncture, counseling, therapeutic appointments or services. Use it do life maintenance things like windshield wiper replacement, making a new batch of kombucha, putting things away or clearing space or other small tasks. This approach is little bit science, nerves that fire together wire together, and, alot of mindful habit forming. Purposeful practiced habits help to reach goals and create feelings of accomplishment and satisfaction.

8.         Boost dopamine the old fashioned way. Switch scrolling for real connection. Social media steals time and substitutes intimacy and connection. Make an effort to invest in real people daily. Human nature dictates that when you smile others smile back. (Try it.) We don’t have to tacke the most difficutl relationships in our life. However, we can generate some good emotional chemistry for ourselves and others with genuine thoughts and action of gratitude, kindness and a generous spirit. Listen more, talk less. Have fun with extending to others with a gesture, compliment or sincere question about their wellbeing. Invite someone to coffee, to play a game of cards or for a walk. Make a list and decide to let go of past mistakes or grudges to lighten your load and free your energy. Take the attitude of uplifting for yourself and others and see how good you feel when you access and generate your own hormones of happiness.

 Please share other holiday health tips to add to this list in the comments. (Or share an especially good Black Friday special that’s uplifting for any and all.)