During this busy time of year, it can be challenging to find the time to take care of ourselves. Between work and social commitments, long to-do lists, and holiday preparations, it can be easy to let our health fall by the wayside.

However, despite the chaos and hectic pace of our lives during this season, we can use several simple strategies to stay healthy. Take a proactive approach with some things you can do to ensure you get the nutrients your body needs and stay healthy despite a hectic schedule.

Here are five strategies to get you started:

1. Make sure you are eating enough fruits and vegetables.

To keep our immune systems strong, we must prioritize our diets and ensure that we get all the essential nutrients we need. Plenty of seasonal fruits and vegetables are available during the winter months, so ensure you are taking full advantage of these nutrient-rich options. Some examples include apples, pomegranates, Brussels sprouts, leafy greens such as kale and chard, citrus fruits like lemons and limes, and cruciferous vegetables such as broccoli and cabbage.

Maintaining a healthy diet filled with in-season produce throughout the winter months ensures you have a robust immune system all year round.

2. Get enough protein.

Getting the right amount of protein is key to maintaining a strong immune system. Whether you’re eating meat, tofu, legumes, nuts, or another source of protein, your body needs a certain level of this essential nutrient to function well. Protein helps to build and maintain strong muscles and fuel vital organ functions.

Additionally, it helps to strengthen your immune system by providing specific amino acids that are directly responsible for fighting infection and illness.

3. Drink plenty of water

Water acts as a natural cleanser, flushing toxins and waste products out of our bodies and keeping our internal systems functioning optimally. Staying well-hydrated offers protection against various infections and illnesses. So whether you need to power through the cold season or want to keep yourself healthy all year round, staying hydrated with plenty of water is an easy way to stay strong from the inside out.

4. Exercise regularly

When we exercise regularly, our bodies produce more white blood cells, which are critical drivers of immune function. In addition, exercises like running and cycling strengthen various parts of the body – from our lungs to our heart – allowing us to better fight off any illnesses that come our way.

5. Get enough sleep

Not only does sleep give us the energy we need to function during the day, but it also helps to maintain our mental clarity and focus. While we sleep, our bodies release cytokines, small proteins that help to fight off infections. Therefore, getting enough sleep every night is essential to protect yourself from illnesses like colds and flu.

There are many things you can do to stay healthy, even if you have a busy schedule.

By eating right, exercising, drinking plenty of water, and getting enough sleep, you can ensure your body has what it needs to function properly despite a hectic season.

The holiday season is a time for family, friends, and fun. But for many people, it’s also a time of stress.

Whether they’re struggling to find the perfect gift, dealing with family issues, or juggling an overbooked schedule, many people feel tense and anxious as the holidays roll around. Fortunately, there are steps that you can take to have a stress-free holiday season.

Here are a few of my favorite ways to stay as stress-free as possible throughout the holiday season and into the new year.

1. Set realistic expectations.

The holidays don’t have to be perfect. In fact, they rarely are. If you’re putting pressure on yourself to make everything perfect, you’re only setting yourself up for disappointment. Instead, focus on what’s important to you and your family and let go of the rest.

2. Make a plan—and stick to it.

One of the best ways to reduce stress is to be organized and have a plan. Make lists of what needs to be done and when you plan to do it. Then, stick to your schedule as much as possible. Of course, some flexibility will be required, but try to stay within your plan.

3. Simplify your holiday decorating.

You don’t need an elaborate display or expensive decorations to enjoy the holidays. Keep it simple and focus on what’s important to you. For example, if you love Christmas lights, choose one area of your home to decorate instead of trying to cover every inch of space.

4. Don’t overcommit yourself.

Saying “no” can be challenging, but it’s important not to overcommit yourself during the holidays. You’ll only feel stressed and overwhelmed if you have too many obligations. So, be selective about what you say “yes” to and ensure you have time for the truly important things.

5. Take care of yourself.

This is a busy time of year, and it’s easy to let your needs fall by the wayside in favor of taking care of others. But you must take care of yourself to enjoy the holiday season fully. Make sure to schedule some time for yourself—even if it’s just a few minutes each day—to do things that make you happy and help you relax.

At this time of year, it can feel like endless to-do lists and responsibilities are vying for our attention. Between shopping for gifts, cooking for family gatherings, and preparing for holiday parties, it’s easy to get overwhelmed. To combat these feelings of stress and chaos, it’s important to focus on simplicity. One way to do this is by prioritizing the things that matter.

By focusing on what you truly value and keeping things simple overall, you can enjoy the holidays stress-free and appreciate this special time of year.

The holidays are a time for family, friends, and stress. Lots and lots of stress. Between buying the perfect gift, attending holiday parties, and dealing with family dynamics, it’s easy to let the holidays get the best of you. But it doesn’t have to be that way!

With a bit of planning and a positive attitude, you can enjoy yourself this holiday season.

Here’s how:

Create a budget—and stick to it.

One of the most significant sources of holiday stress is money. Money worries can easily damper your holidays if you’re worried about affording gifts for your loved ones or putting food on the table for your holiday party.

The best way to combat this stress is to create a budget and stick to it. Decide how much you’re willing to spend on each person on your list, and then find creative ways to stay within that budget. For example, try making homemade gifts or setting a dollar limit for Secret Santa exchanges.

Plan ahead—but be flexible.

Another significant source of holiday stress is simply trying to do too much in too little time. If you’re constantly running around trying to finish all your shopping, cooking, and wrapping at the last minute, you’re not going to enjoy yourself—or the holidays!

To avoid this stress, try planning as much as possible. Make lists of people you need to buy gifts for, recipes you need to make, and errands you need to run so you can stay organized and on track. But also be flexible. The holidays are about spending time with loved ones, not crossing items off your to-do list. So if things don’t go according to plan, don’t sweat it—the important thing is that you’re surrounded by people who care about you.

Take some time for yourself.

The holidays can be overwhelming, so take some time out for yourself. Whether it’s getting in some extra sleep, taking a long bath, or reading your favorite book by the fire, taking some time out for yourself will help reduce your stress levels and give you the energy you need to get through the rest of the holiday season.

Go ahead and set your New Year goals now.

As the holidays approach, it’s important to take some time to plan for the new year. This is especially true if you’re hoping to make some changes in your life or achieve specific goals. By taking a few minutes to think about what you want to accomplish, you can develop a concrete plan that will help you stay on track.

It’s also good to set aside some time during the holidays to reflect on the past year. What went well? What could have been better? What did you learn? These insights can help you make more informed choices as you move into the new year. So as you enjoy the holiday season, take a little time to prepare for the future. It will pay off in the long run.

The holidays don’t have to be stressful. Just remember to create a budget, plan ahead, and take some time out for yourself—and you’ll be sure to have a warm and cozy holiday season.

What you eat can have a significant impact on your mood. Foods that are high in sugar and refined carbs can cause spikes in blood sugar levels, leading to feelings of anxiety and irritability.

On the other hand, healthy foods rich in nutrients like vitamins, minerals, and healthy fats can help improve mood and promote feelings of calm and well-being.

If you’re looking for mood-boosting foods to add to your diet, consider incorporating some of the following:

1. Salmon:

Salmon is a great source of omega-3 fatty acids, which have been shown to improve mood. Omega-3s help to protect against cognitive decline and can also improve joint health. If you don’t like salmon, you can also get omega-3s from other fish, such as tuna or mackerel, or from flaxseeds or chia seeds.

2. Dark chocolate:

Who doesn’t love chocolate? Luckily for us, dark chocolate is not only delicious but also good for our mood. Dark chocolate contains flavonoids, which are plant-based compounds that have been shown to reduce stress and improve heart health. Make sure to choose dark chocolate with a high cocoa content (70% or higher) for the most benefits.

3. Spinach:

This leafy green vegetable is packed with essential nutrients for our overall health, including magnesium, folic acid, and vitamins B6 and E. These nutrients have all been linked with improved mood and increased energy levels. Add spinach to your next smoothie or salad for a boost of mood-enhancing power.

4. Seeds and nuts:

Seeds and nuts are another great source of omega-3 fatty acids and magnesium—two essential nutrients for a healthy nervous system and improved mood. Seeds and nuts are also good sources of fiber, which can help regulate digestion and keep you feeling fuller longer. Snack on a handful of sunflower seeds or pistachios the next time you’re feeling down for a quick pick-me-up.

5. Blueberries:

Blueberries are one of nature’s perfect foods—not only are they delicious, but they’re also packed with nutrients that are good for our health, including vitamins C and B6, fiber, and antioxidants. Antioxidants help protect cells from damage and improve overall immunity, which can lead to increased energy levels and improved mood. Add some fresh blueberries to your morning oatmeal or yogurt for a nutrient-rich start to the day.

By eating foods that are known to boost your mood, you can help yourself feel happier and more energetic throughout the day.

As the days grow shorter and the weather cools down, many find themselves longing for a change. After a summer of relaxed routines, the prospect of a new season can be invigorating. If you’re looking to hit the reset button on your habits, fall is the perfect time to do it.

Here are a few ideas to get you started:

Eat more fall foods

As summer comes to a close, many people begin to crave heartier, more comforting foods. There are a few reasons for this. For one, the weather starts to cool down, and we naturally want to eat foods that will warm us up from the inside. In addition, as the days grow shorter, we may start to feel slightly tired and sluggish. Fall foods can help with this by providing grounding energy.

Root vegetables like potatoes, carrots, and beets are especially helpful in this regard. They tend to be hearty and filling without being too heavy. So as summer winds down, make sure to stock up on these fall favorites. Your body will thank you for it!

Create a morning routine

The slower days of summer can make it hard to stick to a solid morning routine, but there’s no better time to start than the beginning of a new season. Wake up early and spend some time doing something you enjoy, whether it’s reading, taking a walk, or writing in a journal. Not only will this help you start your day on the right foot, but it will also give you something to look forward to each morning.

Set goals

Even though the end of the year is within sight, you can still make some goals. You can even get on top of the ones you promised yourself you’d do in January. Keep it simple by vowing to add more vegetables to your meals, keeping up with workouts, or sticking with your daily meditation.

Clear out clutter

We tend to associate spring with cleaning, but there’s no reason you can’t do that in fall. By cleaning and organizing, you’ll be ready for fall and winter that’s right behind it.

Correct your sleep schedule

As the days get shorter and the weather gets colder, our bodies naturally crave more sleep. Unfortunately, that’s often easier said than done, and our rhythm can get out of whack with the time change. If you’re having trouble winding down at night, try disconnecting from electronics an hour before bed and reading a relaxing book instead.

You can also try adding an extra pillow topper to your mattress or investing in a comfortable pair of pajamas. Just a few small changes can make a big difference in getting a good night’s rest.

Know where to draw the line

Fall is also a time when the events and gatherings start to really pick up. It’s okay to decline last-minute plans when you’re spread too thin. Keep in mind that when you aren’t feeling rested, and life feels chaotic, you should tune into your body and give it what it needs.

Following these simple steps will help you physically and mentally reset this fall season, leaving you feeling refreshed and rejuvenated just in time for winter!

The way we start our day can dictate how our entire day goes. Have you ever started your day off on the wrong foot and noticed how difficult it was to shift perspectives after that? A stressful start to the day rarely leads to a relaxing afternoon.

That’s precisely why it’s so important to create habits and routines to help your day start as stress-free as possible. Taking some time to care for our mind, body, and soul in those first AM hours can dramatically improve our mood later. Especially during the afternoon slump and while we’re rushing to get to the gym or heading home to get dinner on the table.

There are a few hacks I use to help my day run smoothly.

It can take some practice to turn these into routines, but incorporating these habits is a sure-fire way to wake up grounded and ready for the day.

Give yourself some time.

Set your alarm a few minutes early to allow yourself time to ease into the day. Take this time to lay in bed and allow the body to gently wake versus the stress of a loud alarm jolting us out of bed. Grab a journal from the bedside table and do some morning pages (a popular “brain dump” exercise) or a list of things to be grateful for. There is no need to allow cortisol levels to spike from the moment we open our eyes. By planning for the day, we can eliminate stress from the get-go.

Give your body a once over.

Chugging a glass of water before beginning your morning routine will kickstart your system. It’s important to hydrate throughout the entire day, but your morning eight ounces will get the process going. Doing a skincare routine, dry brushing the skin, scraping your tongue, or even gently moving your body through yoga or stretching can also generate some energy and flip the switch between our sleeping and waking modes.

Give yourself a plan.

While sitting and having a nutritious breakfast (which can still be easy), think about the important tasks that need to be accomplished. For example, time blocking can be a helpful method for making sure that those non-negotiables are really non-negotiable. Sure, we can knock out all of our work — but also include a daily walk, time at the gym, and a healthy dinner into your plans for the day.

Incorporating these three habits into your morning will help you set yourself up for the day in a way that’ll leave you feeling refreshed and ready for the day ahead.

You’re going to be able to enjoy that first cup of coffee without depending on it to pull you out of that surly morning mood.

We can do all of the meditation and relaxation techniques possible, but we will always experience stressful events each day. We may not be able to control our surroundings, but we can control how we respond when things don’t go our way.

Excessive stress can contribute to conflict at work and home and even lead to an increased risk of health issues.

So it’s important that we manage how we react to stress — if we can find healthy ways to work through it, our relationships and our health will inevitably benefit.

Get into community.

Spending time with those in our support system will be a welcome distraction from the stressors of everyday life. These friends and family may also give a new perspective on stressful events we are experiencing.

Find a hobby.

Finding a relaxing or energizing activity can be a great way to channel and alleviate stress.

Become a volunteer.

Find a charity or organization and spend some time doing good for those in need. By serving others, we take the spotlight off of ourselves and spend our time helping those in the community.

Try yoga.

There’s a reason many people rave about the grounding benefits of yoga. Incorporating this as a daily or weekly practice allows for at least one hour of quiet, away from the world’s worries.

Be mindful of bedtime.

Create a mindful routine that doesn’t involve screens for the ultimate night of sleep. Spray the sheets with lavender, take a warm bath, have some hot tea, and read a book before you get that full eight hours.

Move more.

Instead of sitting at a desk all day, make time to walk around the block or choose to take the stairs. Finding ways to move more often gives us a healthy way to expel stress.

Track goals.

Keeping track of accomplishments can help to remind us that life isn’t really as bad as our hard day might try to convince us it is.

Stay grateful.

Spend a few minutes each day journaling about all of the good in life. When something hard comes up, the blessings we have are top of mind.

Make life easier.

Actively choosing to eat healthily, not overspend and take time for therapy will set our future self up for success and resilience. Illness, debt, and emotional baggage can further exacerbate how we handle minor daily hiccups.

Learn to say no.

Doing things we don’t want to do can often be a significant source of stress. If we verbalize our current priorities, it is much easier to realize what does and doesn’t fit into that narrative. This keeps us from overcommitting and then resenting others and ourselves.

All of these little things that happen each day can knock us down, but they don’t have to. Staying positive may not always seem easy, but we can make it easier on ourselves by taking care of our mental, physical and emotional health.

The way you begin your day sets the tone for your entire day — wouldn’t you agree? When you have a slow start to your morning, without the need to rush and hurry, you’re in a completely different headspace than if you wake up late and have to be in the car in ten minutes. Taking some time to care for your mental, physical and emotional health in the mornings can help to improve your stress levels throughout the day dramatically.

Today I’m sharing some of my favorite hacks for helping the day run smoothly. Incorporating these habits will help empower you to start and sail through your day as stress-free as possible.

Give yourself some time

Allow some stillness for your morning, even if that’s only five minutes. Set the alarm 15-30 minutes earlier than usual, and enjoy the slow start. It’s remarkable the difference it makes when you shift from jumping out of bed in a tizzy — starting your day with stress-filled, cortisol-spiking pandemonium sets you up for a day filled with anxiety and unease.

Flip the script and begin your day with 5 minutes of morning pages before you even hop out of bed. You could do some stretching, read a chapter of a book, or spend a few minutes gathering your thoughts before you begin your day.

Give your body a once over

Beginning your day with a glass of water helps to kickstart your system.
It’s important to hydrate throughout the day, but our morning eight ounces will get the process going. Many people choose to leave a glass of water on their bedside table to remind themselves to drink upon waking. Doing a skincare routine, dry brushing your skin, tongue scraping, or even gently moving our bodies can also generate some energy and flip the switch between our sleeping and waking modes.

Give yourself a plan

While having a nutritious breakfast (which can still be easy), think about the essential tasks that need to be accomplished. Plan your work for the day, but don’t forget to schedule in other important areas of your life, as well. Plan your movement, meals, any appointments or errands, and go one step further to plan to connect with someone.

Relationships are an important part of our physical, emotional, and mental health, and without intentionally making room for this, we can easily push that to the back burner. Time blocking can be a helpful method for making sure that those non-negotiables are really non-negotiable.

You’ll find your rhythm with what works best for you and your unique desires. Give yourself permission to start small without having all of the answers.

Making some movement toward your goal of a stress-free day will show you the path that’s perfect for you and your life.

Due to our environments and lifestyles, oxidative stress is becoming a more common concern. But what exactly is oxidative stress, and how can we prevent it? Oxidative stress is the body’s natural response to an imbalanced exposure to free radicals. When the body accumulates too many free radicals and not enough antioxidants to neutralize them, oxidative stress occurs.

Let’s talk about what this means.

Free radicals are molecules that contain an uneven number of electrons, making them unstable and eager to react with other molecules.

Some of the most common types of free radicals are reactive oxygen species (ROS). When these free radicals react with other molecules, it causes oxidation. The body naturally produces free radicals as by-products of metabolic processes, and these free radicals are necessary for fighting off pathogens and preventing infection. Oxidation becomes harmful when there are too many free radicals and not enough antioxidants to neutralize them, causing oxidative stress.

When free radicals don’t have antioxidants to react with, they start reacting with other molecules in the body, such as DNA and cells. This causes damage to tissues, proteins, and DNA, which leads to inflammation, disruption of important pathways, and many chronic diseases. Lifestyle factors, such as smoking, stress, and an unhealthy diet high in saturated fats, sugar, and processed foods, increase the production of free radicals in the body.

Antioxidants are the molecules that neutralize free radicals in the body and help prevent oxidative stress.

Antioxidants have freely available electrons that they can donate to the free radicals, making them no longer unstable and reactive. The body also produces antioxidants, but it’s often not enough, so we need to rely on food sources of antioxidants. Fruits and veggies, especially berries, are the primary sources of dietary antioxidants.

Dark, leafy greens such as kale and spinach, artichokes, broccoli, carrots, and potatoes are some veggies that are high in antioxidants. Some antioxidant-rich fruits, besides berries, include pears, red grapes, tomatoes, cherries, and plums. Some spices, such as cinnamon and turmeric, also contain antioxidants.

When free radicals damage vital structures in the body, such as our DNA, there are understandably risks for illness. Oxidative stress also speeds up the aging process. So, how can we prevent oxidative damage from occurring? Besides eating more antioxidant-rich foods, we can live healthier lifestyles that don’t further contribute to free radical formation.

This includes lowering stress levels, exercising regularly, and avoiding processed foods, added sugars, and saturated fats.

Environmental factors, such as pollution, pesticides in food, and chemicals in your cleaning products, also increase free radical production. Try to buy organic and use natural, chemical-free cleaning products whenever you can.

We can’t avoid everything that increases free radicals, but we can do our best to minimize our exposure.

Whether it’s work, school, personal, or generally feeling overwhelmed — all of us have experienced stress in our lives. While some stress is unavoidable and can even be helpful in certain situations, being overly stressed is damaging to your overall wellbeing. Too many people are chronically and overly stressed, which significantly affects both physical and mental health.

Here are some symptoms of being overly stressed that you should look out for and some ideas on how to improve them.

There are many ways that you can manage your stress better so that your health is not compromised.

A common symptom of being overly stressed is having trouble sleeping. Even if you feel exhausted, it might still take you ages to fall asleep. If you find yourself waking up multiple times throughout the night and having restless sleep, it could be due to stress.

Muscle tension is another common symptom of stress.

This tension is commonly in the jaw, as many people clench their jaw in their sleep when they’re feeling stressed. However, stress can cause muscle aches and pains anywhere in the body.

Stress also increases blood pressure, which is especially dangerous if you are already at a higher risk of developing cardiovascular diseases.

If you’re feeling overly stressed, you might also develop digestive issues. Stress can cause flare-ups and inflammation in the digestive system. This can cause stomach cramping, constipation, bloating, and overall discomfort.

Stress commonly presents emotional symptoms, such as exhaustion, irritability, anxiety, and even depression.

If you start to notice that you’re not feeling like your usual self and your mood has been low, it might be a sign to slow down and relax. Emotional symptoms of stress are just as damaging to your wellbeing as the physical signs.

There are healthier ways that you can cope with stressful situations.

Breathing exercises are beneficial because you have to take slow, deep breaths. This not only takes your mind off of the stressful situation by shifting your focus to your breathing, but it also physically calms your body down and takes you out of that fight or flight state.

Exercise also does wonders to reduce stress, both in the body and mentally.

If you have muscle tension due to stress, exercising and, in particular, stretching can help your body relax and release that stress. Exercising also lowers the stress hormones in the body and releases endorphins, which are chemicals that elevate your mood. Find workouts that you enjoy doing, and remember that it doesn’t have to be strenuous. You can dance, take a walk with friends, or lift weights — whatever makes you happy.

Remember to prioritize yourself and clear some space in your schedule for “me time.”

No matter how busy life gets, it’s not worth feeling burnt out and overly stressed. Find a book you like to read, spend time with your family, practice self-care by taking a bubble bath or get some fresh air.

In the end, this will help your productivity levels as well because you will have more motivation and energy to complete your tasks.