Feeling Great During the Holidays: Functional Medicine Lifestyle Tips

The holiday season is a time of celebration, connection, and indulgence, but it can also be a season of stress, overindulgence, and feeling out of balance. A functional medicine approach emphasizes supporting the body holistically to thrive during busy or festive times. Here are some practical, lesser-known lifestyle and nutrition tips to help you navigate the holidays while maintaining your health and energy.

1. Start the Day with Protein and Fat

Mornings during the holidays can be chaotic, whether you’re preparing for a family gathering or heading to the office. Instead of reaching for sugary pastries or cereal, opt for a breakfast that includes high-quality protein and healthy fats. This stabilizes blood sugar levels and provides long-lasting energy.

• Example: A veggie omelet cooked in avocado oil with a side of smoked salmon or leftover roasted sweet potatoes.

2. Leverage Bitter Foods and Herbal Teas

Bitter foods and teas stimulate digestion, which can help reduce bloating and support liver function, especially when indulging in rich holiday meals.

• Example: Start your meal with a small salad featuring arugula, dandelion greens, and a squeeze of lemon. After eating, sip on dandelion or fennel tea to support digestion.

3. Embrace Time-Restricted Eating

Holiday schedules often revolve around late-night dinners and extended grazing sessions. Implementing time-restricted eating can give your digestive system a break, reduce inflammation, and support metabolic health. Aim for a 10-12 hour eating window, such as 8:00 AM to 6:00 PM.

• Tip: Plan your meals and snacks earlier in the day and enjoy herbal teas in the evening instead of reaching for a snack.

4. Plan Movement Wisely

Rather than relying on long workouts, focus on incorporating short bursts of movement throughout the day. These can improve circulation, digestion, and stress management.

• Example: After meals, take a brisk 10-minute walk to help with blood sugar regulation. During gatherings, initiate a group activity like a quick dance session or a light walk to keep everyone moving.

5. Use Spices for Flavor and Function

Many holiday dishes are rich in flavors, but you can enhance them with functional spices that support overall health:

• Cinnamon: Stabilizes blood sugar and can be added to drinks, desserts, or roasted vegetables.
• Turmeric: Reduces inflammation; incorporate it into soups, marinades, or a golden milk latte.
• Clove and Ginger: Support digestion and immune health; use in teas, cookies, or savory dishes.

6. Hydrate Strategically

Dehydration is common during the holidays due to increased alcohol and caffeine consumption. Counteract this by prioritizing electrolytes and mineral-rich beverages.

• Example: Sip on coconut water, herbal teas, or a glass of water infused with cucumber and a pinch of sea salt. Alternate between alcoholic drinks and a glass of water to stay hydrated at gatherings.

7. Create a Stress-Resilience Routine

Stress is inevitable during the holiday season, but managing it can keep you feeling balanced. Incorporate mindfulness or grounding techniques that are quick and effective:

• Breathwork: Try 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8) to calm your nervous system.
• Aromatherapy: Use essential oils like lavender or frankincense to create a calming environment.
• Mindful Moments: Set an intention before meals, focusing on gratitude rather than stress.

8. Keep Smart Snacks Handy

When traveling or attending events, you may face limited healthy food options. Prepare by keeping functional snacks on hand to avoid reaching for processed treats.

• Examples:
  • Nut butter packets with sliced apples.
  • Hard-boiled eggs with a sprinkle of sea salt.
  • Dark chocolate (85% or higher) paired with a handful of walnuts.

9. Focus on Fiber

Rich holiday foods often lack fiber, which can lead to sluggish digestion. Incorporate fiber-rich ingredients into your meals and snacks.

• Example: Add chia seeds to your morning smoothie, snack on roasted chickpeas, or include a side of roasted Brussels sprouts at dinner.

10. Use Gratitude as a Health Tool

Functional medicine recognizes the connection between emotional well-being and physical health. Practicing gratitude can lower cortisol levels and improve overall well-being.

• Practice: Start or end your day by writing down three things you’re grateful for. Share one positive highlight of your day during holiday conversations.

The holidays are a wonderful opportunity to celebrate and connect, but you don’t have to sacrifice your health to enjoy them. By incorporating these lifestyle tips, you can maintain balance, support your body, and feel your best all season long. Remember, small, intentional choices add up to big benefits for your health. Cheers to a happy and healthy holiday season!