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Health & Nutrition
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

Holiday Season Health Tips!

The holiday season can be a challenging time for maintaining a healthy lifestyle due to overindulgence and increased stress levels. To combat this, several wellness strategies can help, including digestion aids such as walking post-meals, ginger tea, apple cider vinegar, and colon cleanse supplements rich in herbs, prebiotic fibers, and probiotics for optimal gastrointestinal health. Supporting liver health is also crucial, achievable through the consumption of cruciferous vegetables, proper hydration, and supplements rich in antioxidants. To manage sugar highs and cravings, try to incorporate fiber-rich vegetables in meals, use sugar substitutes, and utilize supplements like Garcinia Cambogia. Stress management is equally important, with techniques such as breathwork, journaling, and adaptogenic herbs like Ashwagandha. 



The holiday season is upon us! While this time is generally filled with fun, family, and festivities, it can also take a toll on our health and well-being. Healthy eating can become increasingly difficult, and with added stress levels, you may find that your digestion, sleep, mood, and energy levels take a dive. 

Luckily, with a few simple healthy habits, holiday eating strategies, and mental health wellness tips, you can feel healthier this holiday season while still enjoying yourself! 




1. Indigestion Hacks



Most people eat larger meals or more indulgent foods during the holiday season, which can leave you bloated and cause symptoms such as indigestion, heartburn, stomach pain, and feeling of uncomfortable fullness. 


Here are a few simple tips that can help bring you some relief:

  • Go for a walk after eating: physical activity can aid digestion by stimulating food to move through the stomach and intestines more quickly. [1]

  • Sip on ginger tea: ginger is used in both Ayurveda and Traditional Chinese Medicine to stimulate the “digestive fire.” Research also shows ginger may aid with nausea. [2]

  • Use apple cider vinegar: drink one tablespoon of apple cider vinegar in a glass of water or try ACV gummies or capsules. Apple cider vinegar has long been used in folk medicine to support symptoms of indigestion such as heartburn.

  • Try our 15-Day Rapid Colon Cleanse: for deeper digestive support, especially if you’re feeling sluggish and “clogged up” during or after the holidays; our clean colon supplement is the perfect solution to reset your health.


How does our Rapid Colon Cleanse work?

  • Herbs like senna leaf, cascara sagrada, and aloe vera naturally stimulate peristalsis in the colon.

  • Psyllium husk and flaxseed are rich in prebiotic fiber to support elimination and provide fuel for healthy bacteria in the gastrointestinal tract.

  • Lactobacillus acidophilus supports a healthy balance of beneficial microbes in the gut and has been shown to reduce constipation.



What does the research say?


A randomized controlled trial examined the effects of a natural colon cleanse supplement containing Senna and Licorice in participants with chronic constipation and found that bowel movement frequency significantly improved compared to the group taking a placebo. [3]

A systematic review of clinical research studies found that all of the evaluated research concluded that probiotic supplementation could improve bowel movement frequency and digestive health and reduce the time it takes for food waste to pass through the intestinal tract. [4]

Psyllium husk is rich in soluble fiber, providing powerful cleansing benefits and constipation relief. A systematic review of randomized controlled trials found that soluble fiber intake was significantly associated with increased bowel movement frequency and decreased constipation symptoms. [5]




2. Liver Health Support



Alcohol consumption goes up exponentially during the holidays, and so does the intake of sweet treats containing high fructose corn syrup, both of which can be hard on your liver. 

If you’d like to give your liver health a little extra support this holiday season, here are some tips:

    • Eat cruciferous vegetables: cauliflower, brussel sprouts, cabbage, broccoli, arugula, and watercress are all examples of cruciferous veggies, which contain powerful phytochemicals and antioxidants that may help protect the liver and support phase II detoxification. [6]
    • Drink plenty of water: if you’re thirsty, chances are you’re already dehydrated, so make sure to stay on top of your hydration levels - unsweetened herbal teas count too!
  • Try AdaptoZen Superfood Greens: this supplement is definitely one of the easiest ways to support your overall well-being during the holidays, especially your liver health and its detoxification abilities. 

  • How does Superfood Greens support liver health?

    • It’s packed with antioxidant-rich veggies, including cruciferous vegetables like broccoli and cauliflower.
    • It contains Milk Thistle, which has been used as a liver-supporting herb for centuries. Milk thistle is considered a hepato-protective (liver-protecting) herb due to its active constituents, silymarin, and silybin, which are thought to protect the liver cells from free-radical-induced damage.

    For example, a double-blind clinical trial found that supplementation with milk thistle significantly reduced levels of an important enzyme (known as ALT or ALAT) which is raised when the liver is under stress. [7]




    3. Balance Blood Sugar Highs & Cravings



    Chocolate, candy canes, and other delicious treats are rich sources of refined carbohydrate, sugar, fats and calories. Unfortunately, their intake is at an all-time high during the holiday season. This is one of the main reasons why you may notice some weight gain around this time.

    Food is an essential part of any holiday gathering, so it’s important that you’re allowed to enjoy yourself, but there are also some simple yet effective ways to reduce the impact these foods have on your blood sugar levels, reducing the risk of weight gain and other symptoms in the process.


    Why is it important to support healthy blood glucose levels?

    Blood sugar spikes can have negative health consequences on multiple aspects of your health, resulting in:

    • Fatigue after eating
    • Increased carb cravings


    Here are some simple wellness tips for more stable blood sugar levels:

    • Include fiber-rich vegetables with every meal: fiber helps to slow down the absorption of glucose into the bloodstream. [8]

    • Save your sweet holiday treat for after a meal: eating carbs/sugar on an empty stomach causes a significantly higher spike in blood glucose levels than when it’s eaten after a meal containing protein, healthy fats, and fiber.

    • Try using sugar substitutes like stevia or monk fruit where possible as these have minimal effects on blood glucose levels.

    • Use your muscles after indulging: some squats and pushups can go a long way due to the rapid intake of glucose into your muscles during exercise!

    • Take Apple Cider Vinegar Capsules 15 minutes before eating: research shows that ingesting vinegar before a meal can lower blood glucose levels after meal and increase satiety/fullness. [9] [10]

    • Try Garcinia Cambogia: garcinia’s main active component is called HCA (hydroxycitric acid), which may help to boost metabolism and promote the use of stored fat as energy. HCA has also been shown to potentially regulate serotonin levels, supporting mood and satiety, making it easier to make healthy choices and lose weight! [11] 


    What makes our Garcinia Cambogia special?





    4. Stress Support



    The American Psychological Association found that over 38% of adults experience increased stress levels over the holiday season, so if this is you, you’re not alone! [13]

    The holidays can be a hectic time, with so many of us feeling the pressure of added responsibilities such as preparing meals, entertaining family, and looking after young children during the school break. There also may be financial stress due to the additional expenses surrounding holiday traditions and festivities.


    Here are some top tips for finding some inner peace and relief from the usual holiday stress: 


      • Practice breathwork techniques: the 4-7-8 breathing technique is a quick and easy practice you can utilize whenever you get the chance. It’s simple - breathe in for 4, hold for 7, and breathe out for 8. Repeat this cycle a few times, and you’ll be feeling calmer in no time!

      • Keep a journal: getting down all of your worries and stressors onto paper and out of your head can be a cathartic experience, which can help you feel less overwhelmed.

  • Prioritize getting enough sleep!

    • Try Ashwagandha, the ultimate stress-relieving adaptogenic herb: randomized controlled trials consistently show that Ashwagandha supplementation significantly reduces cortisol levels (the body’s main stress hormone), decreases symptoms of stress and anxiety, and supports better quality sleep! Ashwagandha, alongside other calming adaptogens like Bacopa Monnieri can also be found in AdaptoZen Superfood Greens. [14] [15]


    Happy holidays from your NutriRise family! We hope these tips can help you and your loved ones enjoy a healthier holiday season this year! 



    Zaheera Swing
    Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
    As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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