Happy Christmas!

by adminDecember 17, 2022

Christmas is fast approaching and for many of us the holidays are in sight. As we sing the old, familiar Christmas carols and enjoy services and concerts with mulled wine and mince pies and family and friends, I am reminded of the great hope expressed in so many of the carols. And of course, since I am a nutritional therapist, I am reminded of some very helpful practical advice as I sing!

Silent Night

Silent night, holy night,

All is calm, all is bright

The holiness of Christmas is captured in this carol, and the beauty of bright frosty winter nights. This carol also reminds me of how important it is to be rested and calm in the midst of all the joyful chaos. Sleep is so important for mental and physical health and it is amazing how much our body does to recalibrate and heal while we sleep. Even taking a short nap or siesta is known to reduce blood pressure and lower the risk of heart health problems.[1]

Joy to the world

Joy to the World, the Lord is come!

Let earth receive her King.

The important of joy and happiness can so often be underestimated. According to research from the Journal of Happiness Studies, being happy and joyful can be as important in terms of health benefits as not smoking![2]

Being happy is also linked to a healthier lifestyle (including getting more exercise and making healthier food choices), a stronger immune system[3] and improved heart health, including lower blood pressure[4] and a reduced risk of heart disease.[5]

Comfort and joy

God rest ye merry gentlemen, let nothing you despair,

Remember Christ our saviour was born on Christmas day.

Comfort means so many different things to different people. For some it means warmth and cosiness, for others it means eating wholesome, satisfying meals, and for others it means the closeness of family and friends. We can also find deep comfort in the things that give our life purpose and meaning. Christmas is a time to re-focus and put those things at the centre of our lives.

Bring us some figgy pudding!

Now bring us some figgy pudding,

And bring some out here.

This song always makes me smile. Whether you are a fan of figgy pudding or not, I think this song is about sharing the good food we eat over Christmas. While there are lots of sugary, processed and unhealthy foods appearing at work or social occasions, there are also wonderful healthy foods with lots of health benefits.

Citrus fruits like oranges and lemons are found in cakes and warming drinks, and even in the toe of Christmas stockings. They contain high levels of vitamin C to boost the immune system and are full of other unsung nutrients including potassium, folate and calcium.

Fragrant spices like cinnamon and nutmeg contain blood glucose balancing and anti-inflammatory properties, helping your body have sustained energy and strong immunity. They also repair damage to body tissue, and aid digestion by reducing bloating, gas and diarrhoea.

Healthy fats are a much better choice than sugary foods. Fats are used to create the membrane of every cell in our body, as well as to form synapses and hormones, support the adrenal glands, and even strengthen our immune system.

Free-range turkey and other Christmas meats (from healthy animals reared with respect) are full of health benefits and the stocks and gravies are full of nutrients that are important for good health. Recently Bear Grylls has said that he has noticed a profound difference in his life since he started eating meat again.[6] Meat-eaters are, according to his research, ‘insanely healthy, vibrant, happy, and free from so many of the chronic illnesses that plague our society, such as diabetes, obesity, depression, and autoimmune illnesses.’

What can I give Him?

What can I give Him, poor as I am?

If I were a shepherd, I would bring Him a Lamb

If I were a wise man, I’d sure do my part

So what can I give Him I’ll give Him my heart

We all know that it is better to give than to receive, but we often forget that giving is much more than gifts. It also includes giving time and attention and love. Interestingly, there are many health benefits when we give of ourselves and put other people first. According to recent studies in New York and California, people who volunteered regularly had lower blood pressure levels than those who didn’t volunteer[7] and people aged 55 or older who volunteered for two or more organizations decreased their risk of dying over the next five year by 44 percent.[8] I had a client in yesterday, who is alone this Christmas and is giving Christmas day to visiting the elderly. She said she gets as much pleasure from this as being with her family.

Hark! The herald angels sing.

Hark! The herald angels sing,

“Glory to the newborn King;

Peace on earth, and mercy mild,

God and sinners reconciled!”

Wassailing is a centuries-old tradition of going from door to door singing carols, wishing good health and exchanging gifts. For many years the joy and benefits of singing have been experienced by countless people. Studies have shown that singing can banish feelings of anxiety and depression and provides social connection and cognitive stimulation.[9]

People who sing in a group experience a release of “feel good” chemicals such as dopamine, endorphin and serotonin, and often a reduction in chronic pain – similar to the effect of exercise! When you sing along to the Christmas carols on the radio or in church, you can be assured that your heart, lungs and brain are enjoying it as much as you are! Singing stimulates the vagal nerve and the vagal nerve is associated with relaxation. Here are some other ways to stimulate your vagal nerve.

I hope you enjoy some of these helpful reminders to stay happy and healthy this Christmas!

With every blessing,

Emma

Emma Maitland-Carew – Registered Nutritional Therapist

Dip.ION, mBANT, CHNC Registered Practitioner,

Metabolic Balance® Coach, HeartMath Coach, Accredited Wellbeing Coach.

[1] Kallistratos, M. S., Poulimenos, L. E., Tsinivizov, P., Varvarousis, D., Kouremenos, N., Pittaras, A., Triantafyllis, A. S., & Manolis, A. J. (2020). The effect of Mid-Day Sleep on blood pressure levels in patients with arterial hypertension. European journal of internal medicine, 80, 86–90.

[2] Veenhoven, R. (2008). Healthy happiness: effects of happiness on physical health and the consequences for preventive health care. Journal of Happiness Studies, 9, 449–469.

[3] Cohen, S., Doyle, W. J., Turner, R. B., Alper, C. M., & Skoner, D. P. (2003). Emotional style and susceptibility to the common cold. Psychosomatic medicine, 65(4), 652–657.

[4] Bostock, S., Hamer, M., Wawrzyniak, A. J., Mitchell, E. S., & Steptoe, A. (2011). Positive emotional style and subjective, cardiovascular and cortisol responses to acute laboratory stress. Psychoneuroendocrinology, 36(8), 1175–1183.

[5] Boehm, J. K., Peterson, C., Kivimaki, M., & Kubzansky, L. D. (2011). Heart health when life is satisfying: evidence from the Whitehall II cohort study. European heart journal, 32(21), 2672–2677.

[6] Bear Grylls gives insight on his diet as he admits he is ‘against vegetables’ | Daily Mail Online

[7] Sneed, R. S., & Cohen, S. (2013). A prospective study of volunteerism and hypertension risk in older adults. Psychology and Aging, 28(2), 578–586. https://doi.org/10.1037/a0032718

[8] See ‘Today’s Research on Aging’ as one example of this at Today’s Research on Aging: Volunteering and Health for Aging Populations (prb.org)

[9] Shakespeare T, Whieldon A Sing Your Heart Out: community singing as part of mental health recovery Medical Humanities 2018;44:153-157.