‘Tis officially the silly season! A time filled with
office parties and Christmas and New Year celebrations.
Before you go delaying health goals until next year because
of disrupted routines and eating more than usual, there are
some small and simple ways to support your health.
No
one should let guilt stop them from enjoying festive treats
and celebratory drinks, but we can help ourselves by
understanding that alcohol and refined sugar affect the gut
microbiome. You may have heard the gut described as a
‘second brain’, as there is a large crossover between
the two and they are in constant communication.
In its
series On the Brain, the Harvard Mahoney Neuroscience
Institute described how the trillions of bacteria in the
gut, and the by-products they produce, interact with the
central nervous system and can affect mood, cognition, and
behaviour.
In his educational content for Huberman
Lab, Dr Andrew Huberman, a neuroscience professor at the
Stanford University School of Medicine, explains that eating
fermented foods increases overall gut microbiota diversity
and reduces key markers of inflammation.
He suggests
introducing low-sugar fermented foods into your diet such as
sauerkraut, plain yogurt, kimchi, kombucha, natto, kefir, or
even drinking brine. Huberman notes you’ll need to shop
for these items in the chilled section to ensure they are
live, active cultures. For a more cost-effective option, you
can easily experiment with making kefir at home. Make a
special effort to include these good gut bacteria foods
while enjoying those mince pies!
Speaking of healthy
gut bacteria, never underestimate the power of quality
supplements. I’ve found an all-round supplement like bee
pollen can support health and consistent micronutrient
intake over the holidays.
Bee
pollen is bursting with B vitamins, which interact with
the gut microbiome. Among many other functions, B vitamins
in the distal gut can contribute to the regulation of immune
cell activity, play a role in drug efficacy, and can act to
suppress pathogenic bacteria. No small feat.
While
health is all about moderation, we know the festive season
often sees us indulge in alcohol more than we normally
would. Water is your best friend, and so is bee pollen! A
Healthline article highlighted that bee pollen may enhance
your liver’s ability to process and eliminate toxins and
is also made up of several anti-inflammatory compounds.
Research is developing in this area, comparing these
anti-inflammatory effects to those of naproxen, which is
good news for those over-indulgence
headaches.
Particularly timely with the renewed focus
on virus behaviours, Dr Huberman highlights that
over-sanitisation can affect the gut microbiome. While it is
important to stay safe from infection, we could try to
physically connect with the natural environment over the
holiday season, and no, I’m not suggesting you hug a tree!
We spend time in nature, but with our walking boots and
gardening gloves on, how much contact do we actually have
with grass and dirt?
Maintaining some level of
physical activity over the holiday period is another
important tool in your wellbeing kit. If you’ve never been
a gym bunny or a runner, and exercise feels like a new level
of punishment on your break, finding movement in an activity
you’re interested in is a great way to exercise without
thinking about it.
Is this the time to explore a new
hobby? No matter the hemisphere – whether you’re
windsurfing, horse riding, biking, swimming, trying new
walking tracks, dancing, or skiing – anything that keeps
you from becoming couch-comatose helps balance out the
gingerbread and tipples. A general lack of time in our busy
lives can often feel like a large barrier to exercise, so
slowing down and actively falling into a new passion can
provide motivation to keep moving when life’s tempo picks
up again.
And pay attention to your immunity. At a
time that could see you exposed to the extreme ends of the
temperature spectrum (you don’t just get a cold in cold
weather!) and a changed sleeping pattern from all those
social catch-ups, you’ll want to look after your immune
system even more.
In summary, as the holiday
activities put pressure on your system, look after yourself.
Focus on balance with exercise, sleep, and good nutrition
(and supplements) where you
can.
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