Whilst the holiday period conjures up wonderful images of family and friends, presents and parties, it can also create an overwhelming amount of stress. And even the best-laid plans can go awry and cause tensions and disagreements, putting more strain on our plates.
When we get stressed, we go into the “fight or flight” response and stress hormones such as adrenaline and cortisol are released. Breathing increases, the heart starts beating faster and sugar gets released into the blood stream. If stress and its effects are prolonged, then it can have detrimental effects on health. Below are some natural stress busting techniques to help you experience ‘peace on earth’ over the festive season.
Eat well
The first thing on most people’s mind when it comes to Christmas is food. The type of food we traditionally eat this time of year can impact on the body’s ability to handle stress with common culprits being refined sugars, caffeine, alcohol and processed and fatty foods. Some of the nutrients found in fruit and vegetables are particularly effective at fighting off stress (and winter bugs), so switching the game up and adding plenty of vivid fruit and vegetables to your festive spread, aiming for seven to eight portions a day, will help reduce the stress load on the body – and it’s so easily done over the Christmas period!
- Vitamin C: found in all fruit and vegetables, especially citrus fruit, strawberries, blackberries, kiwi, cabbage and broccoli
- B vitamins: dates, molasses, pumpkin, beans, avocadoes
- Magnesium: Dark green leafy vegetables, grapefruit, figs, sweetcorn, seeds and nuts, aubergines, raisins, carrots, tomatoes
- Zinc: all seeds, organic eggs, oystersAnd the seasonal favourites Brussels sprouts and chestnuts are rich in all of the above. Minimally processed food is richer in enzymes and fibre which help with digestion and blood sugar levels, and keep you fuller for longer. Buy locally grown, in season and as much organic as you can.
Try Nature’s little helpers
In addition to good, wholesome food which does not spike blood sugar levels, some herbals such as Chamomile tea are relaxing and gentle. Milk thistle and dandelion can support over stressed liver and kidneys. Ginseng balances stress hormones, as does Liquorice root. Use deglycyrrhizinated liquorice extract if high blood pressure issues exist.
Spices such as cinnamon (helps regulate blood sugar) and cloves (anti-microbial) are excellent to flavour teas with and lift the spirits with their rich, warm, festive fragrance. When it comes to more involved herbal medicine use, however, it is always best to consult a medical herbalist.
Ask for help
If you begin to feel overwhelmed, not only with the psychological and emotional stresses but with the physical ones also, then ask for help. Remember it’s meant to be a holiday, it doesn’t have to be perfect to be a success and ‘many hands make light work’ of the chores – so get everyone involved.
Learn to relax
You may think that relaxation is simple but, in fact, it’s something that needs to be learnt and consciously practised. Deep breathing is central to relaxation. Practise slowly inhaling while counting to five; hold your breath for five seconds then breathe out slowly. Repeat this 10 times when feeling stressed. Stretch the muscles of your neck and shoulders – keep your shoulders level and try to touch each shoulder with your ear. Look up at the ceiling, down at the floor and then rotate each shoulder in a circle. Repeat five times.
Talk it through
Once you begin to talk about those things that are making you stressed, they’ll seem less stressful. Also, once you’ve voiced what it is you feel stressed about, you can be more focused in your approach to relaxation.
Exercise
It may seem like the last thing you want to do but you don’t have to run a marathon to reap the stress-beating benefits of exercise. Regimes which promote breathing awareness, such as yoga and T’ai Chi, are useful. Even 20 minutes of brisk walking three times a week will help, so get everyone wrapped up warm, put suitable footwear on and get out for a post-meal walk in the park or countryside – and get some stress-relieving, vitamin D promoting daylight as a bonus.
