While many people look forward to the holiday season and new year, others glare at their jam-packed calendars and overflowing to-do lists with dread. Plus, winter brings with it compromised immune systems and cold and flu season.
That's why Dr. Kristi returned to Fox 11 studios this week to share with viewers her tips for identifying and managing holiday stress. Included are ways to steal a moment of meditation, how to eat for optimal health and more.
Exercise
Exercise can change our output of cortisol
Mild to moderate exercise for 30 minutes at least 5 days per week
Yoga, Pilates, stretching and walking strengthen without overexerting the nervous system
Intense exercise is not recommended during times of stress
Breathe
Breathing exercises can have a positive effect on lowering cortisol production
Cycle of 4 breathing
Inhale for 4 counts
Hold breath for 4 counts
Exhale 4 counts
4 cycles, 4 times per day
Sleep
Get 8-9 hours of sleep per night (especially during times when we have more demands)
Schedules with 8 or more hours of sleep are able to regulate cortisol levels
Create a sleep ritual 30 minutes before bed
Stay consistent!
Mild-moderate exercise for 30 minutes at least 5 days per week
Do not abandon healthy eating habits
Maintain regular meal patterns as well as a whole food-based diet
Make sure to eat foods high in omega 3 fatty acid