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Christmas Survival Kit

Another year has flown by and Christmas is upon us again. While the festive season can be a joyous time, it can also be a very stressful one and it can take its toll on our bodies, in particular our spine and nervous systems, impacting our physical and emotional health.

School holidays, shopping for presents, family gatherings, Santa, and parties! Soaring stress levels as time gets shorter and shopping lists get longer.

So, to help your Christmas become a wonderful memory we have compiled a Christmas Survival Kit with a ‘Christmas Stocking List’ of remedies to see you through the stressful bits, so the holidays are not spoiled by exhaustion, anxiety, irritability, sleeplessness, digestive upsets, hangovers or disappointment.

1.Book in for Care and Get Adjusted (where clinically indicated)

Keeping a healthy functioning spine and nervous system is vital for handling the stressors of the festive season.

Check our hours with our lovely receptionists and make sure you book in your appointments prior and after the festive season to help keep your body working at its optimum.

2. Fill Up Your Christmas Stocking List of Remedies

  • Natural Muscle Relaxants

Magnesium is a natural muscle relaxant also known as “nature’s chill pill” as it is the most critical mineral for coping with stress. It can help relax stressed and injured muscles, and aid recovery. Deficiency of magnesium has been shown to increase the production of inflammatory chemicals, which activate pain receptors known as “nociceptors”. Magnesium also plays a role in improving insulin sensitivity and can help balance blood sugar levels after all the Christmas desserts.

MagDiasporal, MagCalm or Mag Fx provide high dose of highly bioavailable magnesium and supportive nutrients to help relieve muscle spasms, stiffness, and pain.

  • Natural Anti-inflammatories

Chronic systemic inflammation is the underlying cause of chronic illness and chronic pain.

Inflavonoid Intensive Care helps to “put the brakes” on inflammation and pain and is a much safer alternative to Nurofen and Panadol.

Omega-3 fatty acids are essential fats, meaning the body cannot produce them on its own; they must be obtained through diet or supplementation. Omega-3 fatty acids exert their anti-inflammatory effects by inhibiting the production of molecules and substances linked to inflammation, such as eicosanoids and cytokines. Specifically, EPA and DHA, the omega-3s found in marine sources, play a crucial role in this process. They are involved in the creation of resolvins and protectins, which not only help reduce inflammation but also aid in the resolution of inflammation, promoting healing and recovery in the body.

OmegaEase and Clinical Lipids 2:1 provide a high dose, high quality Omega 3 to help reduce inflammation and enhance joint lubrication. By reducing inflammation you will feel less pain and will have better flexibility, and enhanced overall joint function.

PEA (Palmitoylethanolamide)

PEA is a naturally occurring lipid  with analgesic and anti-inflammatory properties.  The effects of PEA on reducing inflammation and pain are supported by a significant number of clinical studies, and no serious side effects or drug-drug interactions are reported so far.

Arnica is another herbal remedy used for centuries to help reduce inflammation and pain and to promote healing.

Apply Arnicaease Arnica Gel topically to instantly soothe muscle aches and pains, and reduce joint inflammation, swelling and pain. .

Always have your Ice Pack available and ready for use!

3. Make Better Food Choices to Conquer the Christmas and New Year’s Feast

Take the focus off the food. The holidays are ultimately about spending quality time with family and friends.

Maintaining your anti-inflammatory diet during the Christmas holidays can be a real challenge, but it’s essential to stay committed to your health goals.

Don’t let all the hard work go out the window! You have worked hard and come so far in your journey to avoid processed and high sugar foods, so stay on track and don’t ruin all the good work in just a day. Keep bringing yourself back to our food philosophy and make the right choices.

Try and stick to good quality protein, healthy fats and veggies/salads and leave the mountains of processed foods and sugar loaded Plum puddings, cookies and Pavlova’s alone!

Turkey, ham, roast beef, lamb, and even duck are all fantastic choices. These meats are naturally low in carbohydrates and high in protein and anti-inflammatory fats, making them perfect for your needs.

Skip the carbs and avoid traditional sides like potatoes, bread, and stuffing. Choose Low-Carb sides to complete your meal. Cauliflower mash, roasted  or creamy Brussels sprouts, green beans, sautéed mushrooms cooked in butter. Cheeses are naturally high in fat and low in carbs, so feel free to enjoy an array of cheeses.

Sweets? Choose berries with fresh cream or really good quality dark chocolate. For a quick and easy dessert, chocolate mousse made with heavy cream and sugar-free cocoa powder is a perfect option. It’s creamy, rich, and low in carbs. Add a splash of vanilla extract or cinnamon stick to make it extra Christmassy.

4. Limit Alcohol Intake

Make a commitment to yourself in relation to your alcohol consumption. Don’t have any more than you would have had normally if it wasn’t Christmas. Alcohol not only dehydrates you, but feeds inflammation and has negative effects on your health and wellbeing.

If you do decide to drink, keep your water intake up and alternate your alcoholic drinks with a glass of water when having fun.  As well as staying hydrated, eating a nutritious meal before drinking help to slow the absorption of alcohol into your bloodstream.

Don’t go near the sugary mixer type drinks! Have you seen the colours and sugar content of those things!?

Stay away from high-carb beers! Choose better alternatives that will keep you toasting along with everyone else.

Both red and white wines can be enjoyed as long as they are dry. They contain fewer carbs than sweeter varieties, so a glass or two should fit nicely. Spirits such as vodka and gin are other good choices.

You can even enjoy eggnog! Make your own version by using almond milk, heavy cream, and a sugar-free sweetener. Add a dash of nutmeg and cinnamon, and you’ve got a creamy, festive drink that’s low in carbs.

5. Stay Well Hydrated!

Staying hydrated is essential for your overall wellbeing!

The benefits of hydration are relevant all year-round, but they can be especially important during the holidays when the weather is warm and life gets busier and more stressful. 

Your spinal discs act as spongy cushions between your vertebrae that help to facilitate movement. These discs work optimally when they are well hydrated. If the body is dehydrated the disc may become compressed which will compromise its ability to adequately cushion and support the spine, making it less flexible and more susceptible to injury. Eventually, this can cause swelling, pain, and even a bulge or rupture in the disc’s outer shell compressing nerves and causing painful symptoms.

It is essential to stay hydrated, so that your body functions properly. Aim for at least 8 to 10 cups of water a day, but remember that your needs might be higher if you are active or the weather is hot. The key is to listen to your body and drink regularly throughout the day.

Keep an eye out for signs of dehydration, such as dark urine, dry mouth, dry skin, dizziness, fatigue, rapid breathing, rapid or irregular pulse or headaches. These are signals that your body needs more water.

Start your day with the juice from 1/2 lemon in a glass of water to kickstart your digestion and metabolism.

Carry a reusable glass or stainless steel water bottle with you to remind yourself to sip throughout the day.

6. Get a Good Nights Sleep

The festive season can be full of late nights, travelling and overindulging, all of which can impact your quality of sleep. The stress of finances or families at this time of year can also worsen any existing sleeping problems.

Research suggests that sleep deprivation can elevate inflammatory markers in the body, exacerbating existing spinal conditions and increasing the risk of developing new ones.

During sleep, the spine undergoes a natural decompression process, allowing the discs to rehydrate and regain their optimal height. This helps maintain the natural curvature of the spine, reducing the risk of postural imbalances and spinal misalignments that can lead to chronic pain and discomfort.

Adequate sleep allows these discs to replenish essential nutrients and to help repair any micro-damage that may have occurred. Without sufficient sleep, this restorative process is disrupted, potentially advancing degenerative disc conditions and increased susceptibility to injuries.

Lack of sleep affects your mood, appetite and increases the body’s ability to gain weight. Yes, less sleep equals easier weight gain. Ghrelin, a hormone that stimulates appetite and Leptin, a hormone that inhibits appetite, are both involved in energy regulation and food intake. After two nights of sleep limited to 4 h in bed Ghrelin is increased by 28% and Leptin is decreased by 18% and appetites for high calorie foods is increased.

By prioritising quality sleep, we can support the body’s natural restorative processes, reduce inflammation, alleviate pain, and promote proper spinal alignment.

  • Create a comfortable, quiet, dark, and cool sleeping environment that will aid in reducing stress.
  • Avoid using electronic devices, watching TV, or doing any stimulating activities before bed. Instead do some relaxing activities, such as reading, listening to music, meditating, or breathing exercises.
  • Limit stimulants including caffeine
  • Get sunlight exposure when you wake up.

If you already struggle with sleeping disorders, talk to our Naturopath, Nadia.

7. Keep Moving

Remember how good you feel when you do your exercises regularly and stay active. Try to keep this up even during your holidays. The festive season is the perfect time to use your family and friends to help keep you motivated, so invite them along and keep them moving too!

Make sure you log in regularly to your Physitrack App to do your individually prescribed program! If you haven’t been prescribed exercises yet, talk to our physical therapist, Nadia. 

Go for a walk or do some of your daily stretching exercises and make it a regular part of your holiday period. With the warmer weather upon us it is a great time for a swim to get those muscles really moving without putting too much strain on your body. Mix up the exercise – for example, walk along the beach, go swimming, bike riding or another fun summer activity.

And don’t forget to use your Denneroll daily!

8. Calm The Mind and Nourish The Soul

Stress has a direct impact on your nervous system and on your spine, so take it easy.

Each day, set aside some time to do something that makes you happy, such as reading a book, exercising or meditating. These will help you feel more relaxed and energised to survive the rest of the festive season.

Take some time out for either yourself or your immediate family. Whether it is a hobby, a nice dinner at home or a quiet getaway. Also, playing your favourite music, meditation and yoga can all help to ease stress.

Schedule some ME time. Your mind and body will thank you for it! By making a habit of taking care of yourself,  everyone around you can benefit too!

9. Plan your Next Year at The Spinal Centre

December is a great time to reflect on the year that has been. Assess and celebrate the positive changes in your spine and overall health. Ask yourself what other changes you want to make and set some goals and aspirations for the New Year.

Changes into wellness and better health need to be done NOW, without delay, no need to wait for another year. The second you start to notice you are being a bit flaky, that is when you need to whip yourself into line! Think about what your non-negotiables would be for yourself and set these as your foundation.

Schedule your Spinal Centre appointments in advance to keep you motivated and on the right track.  It is so important!

Book a Naturopathic appointment with Nadia and get advice about how to improve your health and have a strong, healthy body for life.

By taking simple steps to prioritise your health and wellbeing, you’ll be better equipped to enjoy the festivities with energy, joy, and love at the forefront.

But, most importantly, Christmas is a time for relaxation, family, holidays and fun. Enjoy the festive season with your health in mind!

Have a Merry Christmas and a Healthy, Safe and Happy New Year!

 

 

 

 

 

This article has been authored by Nadia Manolova.

Nadia is a highly qualified, passionate Naturopath and an internationally trained physical therapist.

Nadia’s approach to treatment involves educating you about your health challenges and guiding you to maintain and nurture your own health. Through the use of herbal medicine, nutrition, diet, lifestyle advice, and clinical testing, Nadia will help you reach your goals to achieve optimum long term health.

The emphasis of Nadia’s work is always on treating each person as unique, requiring their own unique treatment. She truly believes in the innate healing potential of the body! Her goal is to give you tools to empower YOU to make the changes.

Nadia is available for consultations in Clinic each Wednesday, by appointment.  Appointments on other days can be made by arrangement.  Please contact the Clinic Reception Team on 9728 5333.

The Spinal Centre – Neuro-Musculoskeletal SolutionsThe Spinal Centre provides the Best Natural Medicines, Health Products and Nutritional Solutions to Free You of Pain and Improve Your Spinal Health.The Spinal Centre is a leader in the management and treatment of spinal pain and disability including:

  • Chronic Back and Neck Pain
  • Cervical and Lumbar Disc Injuries with or without neruological changes
  • All forms of arthritis including rheumatoid arthritis, psoriatic arthritis and osteoarthritis
  • Neurodegenerative diseases such as Parkinson’s and Alzheimer’s disease
  • Neuromuscular problems such as chronic back pain, headaches, migraines, neck or spinal pains
  • Myofascial pain syndromes such as fibromyalgia, diffuse muscular or joint pains
  • Austistic spectrum disorders including ADD, ADHD, learning difficulties and autism
  • Fatigue, energy and mood disorders including chronic fatigue and depression

The Spinal Centre focuses on resolution with the development of individualised treatment programs using Conservative and Integrative Medicine; combining genetic, metabolic and nutritional testing with specific natural medicines to enhance your health and achieve your genetic potential.We have helped thousands – Why Not You?