Van Luven: 10 tips to stay fit, fabulous for the holidays
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Gina Van Luven
Prime IV Hydration & Wellness
By Gina Van Luven, owner of Prime IV Hydration & Wellness at Red Mountain Gateway in Mesa
With all the holiday festivities comes a lot of extra food, sugar and alcohol, and less time for physical activity, making it challenging to maintain your weight and health. Sugar and alcohol suppress your immune system by making white blood cells (your fighters) sluggish and unable to do their job. It’s like having an army with no weapons.
No need to worry, though, because I have the following 10 tips to help you make better choices and up your game this holiday season:
1. Eat a healthy snack or meal prior to going to a party. Most party food isn’t exactly healthy. Eating something healthy prior provides much-needed nutrition and helps fill you up, so that you are less inclined to overindulge on unhealthy food.
2. Drink a full glass of water before every alcoholic beverage. Alcohol dehydrates the body, creating cravings for sugar. Drinking water in between alcoholic beverages helps you stay hydrated and slows the pace of alcohol consumption.
3. Put smaller portions on your plate. It may not seem like a lot when you first start; but, by choosing only a tablespoon or even teaspoon of each dish, you’ll end up with exactly what you need without overindulging. This way, you get to try everything without going overboard. Be sure to use this same concept with your sweets.
4. Pace yourself. Instead of scarfing down everything on your plate as quickly as possible, take the time to savor each selection. Also, wait at least 10 minutes before going back for more. This allows your body time to send a message to your brain that you’ve been eating and helps curb your appetite.
5. Get moving. Be sure to get some sort of physical activity daily. You don’t have to spend an hour at the gym. Simply go for a quick walk, do some jumping jacks, or take a few trips up and down the stairs. Physical activity helps boost your metabolism and burn those extra calories.
6. Manage stress – This can be challenging during this busy time of year. But excess stress has a negative impact on immune function. Try taking a minute several times a day to do some deep breathing which can help your nervous system to reset.
7. Optimize your vitamin D – First, get tested. Optimal levels are between 60-80 ng/ml. If you are lower than 60, consider taking a D3 (cholecalciferol) with K2 (MK-7) supplement. D3 helps regulate immune function and fight infection. K2 helps move calcium to your bones versus staying in the arteries where it can cause damage.
8. Increase your vitamin C – This antioxidant plays a key role in both your adaptive and innate immune system by stimulating white blood cells. Vitamin C has been shown to both prevent and shorten duration of the cold and flu.
9. Start taking zinc – This essential mineral aids in the development of immune cells like T-cells and macrophages.
10. Consider adding these other nutrients: Acetylcysteine to support lymphocyte production, glutathione to help protect cells and regulate inflammation, and vitamin B6, which helps your body produce antibodies.
The holidays don’t have to be your nemesis when it comes to your health and wellbeing. With a little bit of strategy, you can take control of your choices and stay fit and fabulous this holiday season.
