Category Archives: Holiday Health

COVID-19 Era Wellbeing and Beyond: Perspectives for Year 2021

By Hui Xie-Zukauskas

Happy & Healthy 2021_CPDAs the end of the year approaches, what are your thoughts?

After all, 2020 has been a tough and unique year for us. For many, many families and friends, it has been very difficult this time around. We end the year with heavy hearts. In an article published on JAMA December, 12 this year, Dr. Woolf and colleagues eloquently capture the sad picture “COVID-19 has become the leading cause of death in the United States (daily mortality rates for heart disease and cancer, which for decades have been the 2 leading causes of death, are approximately 1700 and 1600 deaths per day, respectively). With COVID-19 mortality rates now exceeding these thresholds, this infectious disease has become deadlier than heart disease and cancer, and its lethality may increase further as transmission increases with holiday travel and gatherings and with the intensified indoor exposure that winter brings.”

This should make us all pause and think through how to plan protective and preventive measures for a safe festive season.

Despite all the suffering and pain this year, I hope this blog message helps to wake some folks from any sense of helplessness or hopelessness. It’s crucial to have an empowered mindset in the Year 2021.

I’d like you to consider these few key points of action along with your reflection.

    1. For your physical wellness, practice Wellness Plus. The “Plus” is to emphasize strengthening your immune system. Start with any small step and build on your current healthy habits on a daily or weekly basis. Doing so can be as small as adding one immune-boosting food to your breakfast, exercising 10 minutes more each day, or getting an extra hour of sleep. Then stay on it. The secret is to integrate “at-home-fitness & wellness” into your daily routine.
    2. For mental and emotional health, find ways to reduce stress. Stress is a silent killer, with several leading causes of death being stress related. Specifically, chronic stress can accelerate cancer growth and lower body resistance to bacterial or viral infections. Who among us doesn’t have stress? Even if never before, I’m sure you had it this year. The impact of the COVID-19 pandemic on the psychological wellbeing of virtually everybody is considerable, though it may vary in scope or form. The key is to manage stress. Take advantages of natural resources and ask for help. Among great stress-relief techniques are having gratitude for what is good in your life and looking around to see where you can sow seeds of kindness, joy and love. 
    3. For overall wellbeing, keep and preserve hope, let your dream and joy be rekindled. I understand deeply how you feel if you lost loved ones, lost a job or the house, or maybe have had to endure a serious illness… In the midst of all difficulties, HOPE is not only important, but also imperative. At the end of the day, your physical, emotional, family, career and finance wellbeing are interconnected. Remember—dark days will pass, and a bright path is ahead. Long drought seasons will be replenished with blessed showers or rains. Having a purpose and positive outlooks can help. It may sound easy to say, but this is a life truth.

From CancerPreventionDaily, stay safe and enjoy peaceful, relaxed Holidays!

Best wishes for a spectacular 2021.

 

Image credit: Pixabay; CancerPreventionDaily

Holidays with Cholesterol- and COVID-Conscience

By Hui Xie-Zukauskas

Veggie plate w-Fruits heartThis holiday season is unique in the unprecedented way that our health, life and family are affected while the COVID-19 pandemic has spiked out of control across the US. That’s why I’m bringing the role of cholesterol into the picture.

Here are what we know about cholesterol:

  1. Almost everybody has the knowledge that cholesterol is bad for your heart (especially those low-density lipoproteins or LDL), because when “bad cholesterol” is excessively high in the blood and produces buildup or plaque in your arteries, it can slow or stop blood flow to vital organs, leading to heart attack or stroke.
  2. The accumulation of cholesterol is a common feature of cancer or malignant tissues. Moreover, cholesterol synthesis is tightly regulated in normal cells for physiological functions but dysregulated in various cancer cell types. Then, cholesterol dynamics in adherence and migration of cancer cells plays a critical role in cancer progression.
  3. Recent studies have shown that hypercholesterolemia (i.e., a high blood cholesterol level) is one of risk factors for hospitalization and severity of COVID-19 in diverse populations of patients infected with coronavirus.

Let me elaborate a little more on how bad cholesterol impacts severity and fatality of COVID-19.

This is possible given several high-risk patient populations associated with coronavirus infection including those with diabetes, hypertension, heart disease, stroke and cancer. After all, a high cholesterol level is a risk factor in all of these chronic conditions.

Following key points further support the possibility –

a) Alterations in cholesterol level actually occur during other viral infections such as HIV and hepatitis.

b) Membrane cholesterol is an important component to facilitate viral entry into host cells. Because a virus cannot replicate or reproduce itself until it enters your cells, higher membrane cholesterol levels can enhance the virus entering your cells, and enable serious infection.

c) Recent studies have also found that patients with severe COVID-19 have significantly lower HDL cholesterol (i.e., high density lipoproteins or “good cholesterol).

Surely, this virus or the disease is new, so is scientific research at this stage. Nevertheless, careful consideration of these findings can only help you.

So, how do these new findings translate to your benefits?

1)      If you’re on medication such as Statin for your cardiovascular disease, medication adherence is important.

2)      For holiday meals, pay attention to food intake, avoid fatty foods, use other alternative ways to eat less fat, sugar, and refined wheat to lower cholesterol and prevent chronic inflammation.

3)      Focus on lifestyle modification and immune strengthening. (e.g., add more exercise, refrain from tobacco and alcohol, ensure stress relief and enough sleep, in addition to healthy diet.)

As I’ve always emphasized, it’s very important to know your numbers when it comes to cholesterol.

If your awareness and effort are insufficient in this regard, you can start with modifying holiday foods to avoid or minimize cholesterol bump after holiday. Never too late to stay healthy. For instance:

  • Make cranberry sauce yourself to reduce sugar amount in processed can products.
  • Make mashed potatoes with less milk and less/none butter. Then mix with gravy from roast chicken oil or other flavorful item/ingredient to adjust the taste.
  • Replace dinner rolls with whole grain version, because refined wheat would be converted to blood sugar.

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You get the idea.

At this point, you may also be wondering if you should take cholesterol-lowering drugs or supplements? This is a valid thought. However, remember that diet and exercise are proven ways to reduce cholesterol. Unless absolutely necessary, you may get a prescription after consulting with your physician, which needless to say it’s a complex issue. As for cholesterol-lowering supplements, data are not conclusive and formulations are not regulated. So, the best resort advisable is nutrient- and antioxidant-rich foods instead.

Cancer remains a major public health concern too. Controlling dietary fatty components as well as intake can prevent cancer and fight coronavirus infection.

Collectively, it is worth reflecting on your lifestyle and strategizing your plan to optimize your wellness while enjoying Thanksgiving and the coming holiday season.

May abundant love to you and your loved ones, along with cholesterol- and COVID-awareness, bring you safe and joyful holidays!

 

Image credit: pixabay

A Season for Wellness and Optimism

By Hui Xie-Zukauskas

Season of Happy, Health & Hope_w-CPDHolidays can be a mixed bag for health. Almost everybody embraces this magical and festive season with joyful spirit and exciting anticipation of a new year ahead. On the flip side, there are stress issues or the temptation to have more drinks, more palatable foods and overindulgence. Yet our holidays can be filled with wellness, happiness and hope.

This blog will focus on scientifically proven health hazards during holidays, and on right actions or behaviors that help guide you to a healthier, more sparkling holiday season.

First, what has research found on holiday health issues?

1.      It’s common that total and LDL cholesterol levels are elevated after the Christmas and New Year’s holidays.

Observational studies show that a large majority of 25,764 adult participants have elevated levels of total cholesterol and LDL (“bad cholesterol”) after the holiday season, implying a higher risk of hypercholesterolemia in the general population.

2.      Catecholamine buildup from holiday stress, excitement or overindulgence can result in cardiac deaths.

Evidence indicates that alcohol, certain foods (e.g., those high in phenols) along with holiday overeating inhibit a key enzyme responsible for catecholamine inactivation and cause accumulation of catecholamines, leading to cardiac death (often referred to “holiday cardiac death phenomenon”). Furthermore, while polyphenols (a type of antioxidant compounds) occur naturally in many plant-based foods with various health benefits, be aware that food industries also add them to some foods and too much consumption may have adverse effects.

3.     The Christmas and New Year’s holidays are a risk factor for cardiac events and deaths.

It’s essential to know that sudden cardiac death is not rare. According to AHA’s 2018 update – each year there are more than 356,000 out-of-hospital sudden cardiac arrests (i.e., cardiac deaths) in the U.S., nearly 90% of them fatal. Sudden cardiac death is also a major public health concern worldwide.

Next, how to enjoy lovely celebrations and prevent harmful outcome?

  1. Cook turkey or chicken and enjoy the process. Limit consumption of red or processed meats.
  2. Eat less “tasty” foods that are likely packed with fat, sugar and salt. Instead, have more fresh vegetables and fruits and nuts, or use them to create a healthful and nutritious dish or dessert.
  3. Drink or serve less alcohol and soft drinks. Take pleasure in self-made vegetable & fruit juice or drink more tea. —— * Please understand that I’m not advocating to make a tightened schedule more stressful by spending more time in the kitchen, but I just want to remind folks of health benefits bundled in some pleasant activities – cooking and cleaning together through a team of family, friends and/or coworkers – an act of care, because eating healthy is an important way to take care of yourself and your family during the holidays and year round.

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  4. Practice moderation to avoid overindulgence or overeating. As the research evidence mentioned above, “holiday cardiac death phenomenon” can occur out of unhealthy behaviors. This is exactly why moderation is key wisdom and why processed foods should be limited.
  5. Foster emotional capacity and power, which is indispensable for surviving stressful situations in work or life. Control your stress level and handle a variety of factors or matters with grace, love, and kindness, such as leaving “political fireworks” off the dinner table, driving with courtesy, coping with loneliness or an unfavorable relative, etc.
  6. Have a more active and livelier holiday. Don’t discount exercise. Find ways to be physically active and strengthen your heart. Dance more, walk more and move around more.
  7. Keep good sleep patterns and make sure you have seven to eight hours of sleep a night. Holiday events may affect our sleep time. Work overload and short sleep duration contribute to potential cardiovascular disease and events. When coupled with stress, sleep deficiency can weaken your immune system and increase the likelihood of getting an infection especially in the middle of flu season.
  8. Don’t delay seeking medical help and treatment.

Healthful and joyful holidays can help you lay the foundation for your New Year’s Resolution on a sound and continuous track.

Takeaway Message

As you wrap up the end of the year, this is also a time to make a commitment to improve your health and overall well-being. So start now, start small, and keep on. Practice healthy behaviors, reward healthy behaviors, encourage and share healthy behaviors.

  1. Picture yourself with a consistent healthy lifestyle in the coming year.
  2. See your blood pressure, blood sugar and cholesterol numbers constitute a new profile.
  3. Feel your energy and vitality to greet a productive new year!

Believe it and feel the JOY!

Wish you a wonderful and safe Holiday Season!

 

Image Credit: Pixabay, CPD

 

What Holiday-Indulging and Junk-Eating Have in Common

By Hui Xie-Zukauskas

Holiday Meal-2_Oxford w-LinkHave you ever thought or said “I only eat this much around the holidays”?

Well, I confess it first.

Often many of us gave ourselves excuses for holiday indulging, especially when eating healthy all year long. Yes, it’s OK to indulge occasionally. Occasional indulging may not have a long-term impact on your health as long as you live a healthy lifestyle with well-balanced diet and regular exercise.

However, I’d also like to remind you that overeating does matter, particularly for those who adore heavy holiday eating or drinking, because delightful drinks, delicious foods have a dark side in hiding. There is no big gap between regular junk foods and loaded festive meals, in terms of harm to your health.

The damage could be different in a time-fashion, a diet with junk foods contributes to various chronic illness such as heart disease, diabetes and cancer, whereas holiday heavy eating or drinking may trigger unforeseen heart attack or heart failure. So, do you see a grave consequence they share?

You can also examine what festive meals and junk foods have clearly in common. Both

  • contain food with high fats, high sugar and high salt, and sugary drinks as well.
  • mix up with alcohol over-consumption.
  • accompanied by stress-eating.
  • implicate extra calories intake resulting in weight gain. Then for some folks, those pounds are not easily shedded off.

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Time after time, holidays after holidays, a gradual weight gain becomes considerable weight gain, overweight or obesity. Obesity mostly comes in an accumulative way, but it is a major risk for diabetes, cardiovascular disease and cancer.

Now consider if you are having a health issue or an unhealthy eater, then imagine how unfortunate the cost would be to over-indulge during holidays.

Briefly, overindulging (alcohol, junk foods or festive meals) is never good. Overindulging, even overindulging chocolate – which contains some health values – is not worthy, either.

The bottom line is –

Holiday indulging is not trivial. To get more health benefits from food and family time, make it easier just by being mindful when you eat and joyful when you move.

Equally important as smart eating is – blissful when you gather, and peaceful when you rest. After all, it’s the most wonderful time of the year – as we sing the song.

 

Image credit: oxfordinternationalenglish.com

 

Top Five Sharing Tips for Holidays 2015

By Hui Xie-Zukauskas

Holiday Greeting w-Label_Hui 2015Holiday time can be both joyful and overwhelmingly stressful. What is on your mind? Consider the following TOP FIVE thoughts and tips:

1. Gratitude – It’s the best attitude!

Gratitude implies both the thankfulness to others for their aids in any way and a conscious, habitual focus on all positive aspects of life. Many Americans are stressed over traveling, gift shopping, cooking, disappointing (for various reasons) and debt. Counting blessings has a proven favorable effect on the human well-being.

2. Family and friends – Bonus is Fit!

Forget about work, stress, and any negative feelings, let your heart and spirit go with those of your family and friends, enjoy love, laughter, happy memories and fun time. One of the big challenges is health. Unhealthy diet and large portions of food, time on the couch, drinks and comprised sleep can all add up to a toll on your weight gain. Finding a way to move or boost your physical activities is very beneficial. For those weight-loss enthusiasts, how about losing 1-2 pounds over the holidays instead of gaining more?

3. Cancer care family
They include maintaining adequate body weight, doing moderate exercises regularly, avoiding alcohol, tobacco, and generic viagra online substance abuse, limiting the intake of caffeine, and reducing the use of both prescription and nonprescription medications. By way of example, if dealing with the effects of erectile dysfunction. generic sildenafil uk http://greyandgrey.com/workers-and-compensation/ Before intake of this medicine, you should have a conversation with your speviagra super store http://greyandgrey.com/youtube/t if you ejaculate sooner than you wish during most sexual experiences. It viagra uk you could try these out is said that happiness must not exceed the limits because then the person cannot learn about the actual experience of life.
Individuals who are diagnosed, suffering or survived cancer, and those who want to fight or prevent cancer are all in one family. If you are a cancer patient or a cancer survivor, take it easy and enjoy simple pleasures or people around you. If someone close to you has cancer or you are a caregiver, take care of yourself and delegate more. If you have lost a loved one, the holidays can be understandably more difficult. Feel free to express your emotions and work through grief slowly. Remember, you’re not fighting cancer alone and you don’t have to cope with your loss alone either. You are in our thoughts and prayers.

4. Time for yourself

This should genuinely apply to everybody. Loving what you do is a blessing, whether it is your career or your pleasure or leisure. So, make sure to set aside some quiet or alone time for yourself, relax, recharge and re-energize or renew yourself.

5.  Heartfelt thanks for our military and their families.

Remember our military soldiers and families as well as veterans for their sacrifice to protect our country and our safety. While it’s understandable that Americans get concerned and anxious over national security, let’s transform fear and restlessness to gratitude and goodness by showing appreciation and helping them in any way we can. We can also contribute to peace and help end all forms of suffering of mankind.

Best wishes for a warm, wonderful Holiday Season & a healthier, happier 2016!

Wellness & Fun Tips for End of the Summer

By Hui Xie-Zukauskas

kids-chase-a-bubble-at-a-family-picnic-397582-mLabor Day can really make you feel like the end of the summer. As you know, after this weekend various popular summertime attractions will close, including pools. For some people, summer is a relaxing break from work and a happy time with their families. For others, they may have struggled with hectic schedules and unusual stressful workloads.

From a health and wellness perspective, how can you take advantage of Labor Day weekend to relax, renew and recharge? I’ll offer these cancer prevention strategies and tips as a farewell to summer:

  1. Go to book or music festivals, food and wine festivals, as well as an outdoor event in town. It can relax your mind, foster your joy, and promote your fitness as you walk and move around.
  2. Enjoy healthy meals and family picnics. This is the time when you can pack some antioxidant-rich foods, try out some healthy recipes, cook and share delicious food with your family and friends.
  3. Have a fun for fitness. Have you heard anything like Family Backyard Triathlon? What a creative idea and a marvelous way to get everyone move more! Certainly, you can do it at a local park too. Whether it’s a jump rope, push-ups, run or holding a yoga pose, these challenges are more beneficial than TV and internet times. Also pleasurable are team sports.

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  4. Head for the beach or lake. In addition to those on the road trip already, if you live nearby the beach, there is always something for everybody, for a family fun activity. Yet again, be mindful for sun safe and sun protection.
  5. Practice your well-deserved stress-relieve treatment. This long weekend is a great opportunity to de-stress, hence to strengthen your immune function. Enjoy a peaceful time for yourself, a treat, a walk, or anyway that works for you.

Whatever you do, wish you the most happy, healthy, and adventurous Labor Day Holiday ever!

 

Image credit: by hortongrou

Coping with the Holiday Stress

By Hui Xie-Zukauskas

Family-unity_istock-photo-17507571Here we are in this festive Holiday Season full of beauty, joy, love, and cheer. But do you know that medical research shows that one of the clinical triggers for heart attack is holidays like Christmas and New Year’s day? Evidence also indicates that stress management can reduce the risk.

Holiday stress can come in various forms and levels, and from a wide range of activities, including gift shopping, cooking or baking, entertaining, partying, and traveling. Today, I’ll provide 30 strategies that can help you cope with stress during the Holidays and into the New Year.

First, understand stress versus your needs

Stress is a fact of life, even during the Holidays. It occurs when things seem to be going wrong or there’s too much to do and not enough time. One basic way to deal with things when you feel overwhelmed and stressed out is to set priorities and put things in perspective. Keep these points in mind this Holiday season:

  • Materials or gifts might bring you a moment of sensation or joy, but cannot fulfill your inner happiness.
  • Meeting outside social obligations and expectations might seem important, but it can’t replace time for family, friends, and fun.
  • Adjust your standards and any unrealistic desires so as to find happiness or contentment through satisfactory alternatives. Refocus on the “haves” instead of the “have-nots.”

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Here are 30 easy ways to reduce holiday stress and change your mood:

  1. Have a dinner with your friend(s).
  2. Go for a long walk on a new route.
  3. Delegate family duties, such as cleaning or baking, to make it a teamwork time.
  4. Give yourself a time-out period. Just take a break.
  5. Go on a tour to see Christmas lighting decorations.
  6. Buy yourself a treat. It could be flowers, a delicious dinner, or whatever makes you feel special.
  7. Take a hot bath.
  8. Laugh, laugh, and laugh! You can easily find reasons to laugh and lighten up by going out to a bookstore and locating a humorous book, finding humorous pages online, or watching a funny video. Or, you can just laugh for no reason other than it makes you feel good.
  9. Watch an inspirational movie.
  10. Meditate.
  11. Start a gratitude journal.
  12. Take a yoga class. It surely reduces stress.
  13. Listen to music and dance with the beat. “Dance like nobody is watching.”
  14. Get a massage or spa treatment, a manicure or a pedicure, whatever you prefer.
  15. Breathe deeper, taking long, slow, deep breaths.
  16. Write a letter to an old friend.
  17. Call up an old friend out of blue to catch up or tell a joke.
  18. Read a magazine.
  19. Take a trip down memory lane by looking through those old photos.
  20. Try a new fitness movement or a new class at the gym.
  21. Go for a bike ride (by yourself or with your family).
  22. Work in your garden, decorate with a signature plant.
  23. Re-arrange your surroundings (a room or the office) and keep it clutter free.
  24. Go shopping or window-shopping to see what’s new in the marketplace.
  25. Visit a pet store or maybe buy a new pet for yourself.
  26. Create or try a new recipe.
  27. Volunteer to help a neighbor, a friend, or your community.
  28. Take a nap
  29. Have a good night’s sleep.
  30. Go outside and gaze at the sky or stars at night.

And one more for good measure: Learn to say NO. Don’t let “Yes” and “Yes” overwhelm you. Trust that people around you, at home or work, will understand when you say “No” once a while.

Choose whatever works best for you out of these de-stressing techniques. Think up your own additions to the list. Finally, remember these important “3Fs”:

The Holiday Season is a time for Family, Friends and Fun.

 Have a wonderful and safe Holiday!

 

Image credit: iStock

10 Joyful Moves to Boost Your Physical Activity during This Holiday Season

By Hui Xie-Zukauskas

Skating people_3203723978_6ae227e970_nIt’s the holiday season. We all tend to eat a lot and watch TV a lot, especially for football fans or other sports fans. To avoid physical inactivity, and consequently weight gain, here are 10 practical moves that benefit a healthy lifestyle and cancer prevention:

  1. Take a family walk, whether it is long or just around the blocks, or add extra walking by parking a little further from the stores or malls.
  2. Stretch frequently or move during TV time, or walk up and down the stairs as often as you can.
  3. Play a game with kids. It’s absolutely fun and invigorating!
  4. Dance at parties.
  5. Practice yoga together as a family activity. It’s fun and everyone can do it. Your body can tell you what’s the best or the most natural position. Inhale to breathe in joy, happiness and peace, then exhale to breathe out stress, hassles and worries.

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  6. Go to a gym or local recreation center to engage in any physical activity.
  7. Go ice skating outdoors or indoors.
  8. Bike, if possible.
  9. Visit a museum, walk more.
  10. Keep up your daily exercise routine. Yes, it’s a challenge during the holidays, and my husband sets the best example!

Still feel less interested or less motivated? One secret – connect your activity with something greater than yourself. It could be for getting healthier to see the grandkids’ graduation, or being happier around the family, or more energetic to help others, etc. you get the idea.
Photo credit: By Let Ideas Compete

Smart Sweet Potatoes

By Hui Xie-Zukauskas

Let’s have a conversation on one of traditional Thanksgiving side dishes – Sweet potatoes

Grilled Swt Potato n Kale_7414329644_4d594e8b09_tFirst, why do I call it “smart”? It’s a cancer-prevention-wise vegetable, period. Here are top 3 benefits of sweet potatoes:

  1. Rich in beta-carotene, a cancer-preventative antioxidant: Sweet potatoes also contain polyphenol antioxidants. Antioxidants can eliminate cancer-causing free radicals and protect our cells from damage.
  2. Rich in fibers: Fibers stimulate intestinal movements and reduce toxin retention for colon cancer prevention.
  3. Good sources of carbohydrates and micronutrients, so they are immune-boosting.

Next, how about we share some healthy cooking and side dishes? Here are some tips:

-  Instead of deep-frying, bake sweet potato fries.

-  Instead of canned yam, roast sweet potato and turnip cubes – sprinkled with dill (or parsley); or grill sweet potato slices/chunks mixed with green onions.

-  Instead of having sugar- and fat-rich desserts, bake a sweet potato cake with cranberries and walnuts (or pecans, whatever desirable) – taking advantage of its natural sweetness, which can also be served as a side dish.

As an alternative to the well-known mashed sweet potatoes, there are a variety of recipes out there, such as:

  • Cinnamon sweet potatoes with vanilla
  • Garlic-thyme sweet potato rounds
  • Apple cider glazed sweet potatoes
  • Grilled sweet potato with wilted kale salad (as photo shown)

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Just by mentioning a few, it makes me mouthwatering… Need more sweet potato recipes? Check Better Home & Garden or Food.com.

Finally, we all look forward to Thanksgiving dinner, should we consider –

  1. Easy and stress-free preparations
  2. Healthy food, yet tasty, delicious, and gorgeous looking (if possible)
  3. Important – Memorable time?

 

Photo credit: By Tasty Yummies

Let the Season Joys Boost Your Immune System, Not Stress Ruin Your Happiness

Xmas Joy & HealthHoliday Season is approaching! Are you excited? Or stressed out? The primary cancer risk factors during holidays are diet and stress. We covered the diet factor in our Newsletter December issue, and focus on coping stress here.

Holiday realities

The holidays are both a wonderful and stressful time of the year. Besides the usual work loads and family commitments, we have new functions, as we rush around trying to meet looming deadlines. Parties and social events, holiday shopping, decorating, trips, holiday meals, going to the new movie releases, entertaining guests, … see how much we try to cram into the festive season! It gives me a headache just naming all the things.

The key danger of stress

Now imagine doing all that. It’s certainly a recipe for stress. Holiday stress normally falls into categories of financial, physical, psychological/emotional drains. Stress has a negative effect on your health. This is not just a theory. Many studies have found key mechanistic evidence at the cellular level. Chronic stress and/or depression can increase the body production of cytokines, that is, immune-modulating substances. One of them is called interleukin-6 (IL-6). High serum levels of IL-6 have been linked to risks for several adverse conditions, such as cardiovascular disease, type 2 diabetes, mental health complications, and some cancers.

The relationship between stress and cancer is complex. Many factors may come into play. However, research has demonstrated that stress factors (e.g., the death of a spouse, divorce, social isolation, and medical school examinations) alter some white blood cell functions and promote immune dysfunction. Taken together, stress reduction is of importance for many health reasons.

Win control over stress with top 8 effective tips:

Since stress can translate into negative changes in the body, this year I challenge you to have the least holiday stress ever, and let the joyful spirit of the season boost your immune system! I’m here to help you achieve that.

1. The keywords are Prioritize, Be realistic, and Simplify (PBS). So, plan ahead based on PBS.

2.      Take it easy. Make the holidays enjoyable rather than perfect. If a card cannot get to its destiny on time, give the person a surprise call on that holiday morning! If you don’t feel like cooking or baking, buy some packaged prepared meals as an alternative, or go without one or two “traditions”. Instead of spending hours in the malls or sitting in the traffic, shop online for gifts to save time and get good deals.

3.      Tap the resources within your family, from neighbors and friends. Do what you enjoy, and make it fun for everyone. If you love decorating trees and hate shopping or dishwashing, trade chores within the family, so everyone picks up their favorite task.

4.      Create a budget within your means to avoid “New Year Depression” on debt. Folk wisdom tells us to shop ahead of time for bargains. However, we all can be creative and spend less, believe it or not. If your budget doesn’t allow you to buy expensive gifts, buy a small one. Everyone appreciates a gift regardless of its size. If it’s too costly to attend a fancy party, organize a new, fun activity to celebrate at home or go to a movie.

5.      Listen to your body and take care of it. If you are tired, acknowledge it; if you need a treat or massage, get it; and if exercises or physical activities make you feel good, go for it.  Also, be sure to get enough sleep.
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6.      Practice stress-relieving techniques, particularly those that work for you. Breathe deeply, meditate freely, visualize a peaceful scene, or listen to soothing music. Enjoy some quiet time or “down” time for yourself, especially when you feel over-stressed or under uncomfortable conditions. Caution! Just because the letters in desserts can be used to spell stressed, it doesn’t mean you need to relieve stress with desserts. Avoid over-eating, particularly high sugar and/or high calorie foods.

7.      Laugh, laugh, and laugh! Laughter is an effective medicine.

And perhaps the most important tip of all is:

8. The holiday season is a time of Family, Friends and Fun! Connecting with others for laughter and love is the best stress-reliever and most effective immune-booster. And remember, for some, this is a time of loneliness and depression. Invite them to your home; show kindness to them. If you are alone during the holidays, reaching out to help others can benefit your own physical and psychological well-being.

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Photo Credits: By dtweney; By Just a Temporary Measure