Calming Holiday Anxiety with Functional Medicine in San Antonio
- Jenny Miller
- Dec 9, 2024
- 2 min read
The holiday season is a time of joy, but it can also bring stress and anxiety. Functional medicine takes a root-cause approach, helping you manage anxiety by balancing your body and mind. Here’s how you can use functional strategies to find calm amidst the holiday chaos.
Functional Medicine in San Antonio is here to help!
1. Balance Blood Sugar to Stabilize Mood
Holiday treats and irregular meals can wreak havoc on your blood sugar, leading to mood swings and anxiety. Avoid sugar crashes by:
Starting your meals with fiber and protein (e.g., a salad or nuts) before indulging in carbs.
Eating small, balanced meals every 3-4 hours to keep energy levels steady.
Choosing low-glycemic snacks like hummus and veggies or a handful of almonds.
2. Prioritize Gut Health for a Happier Mind
The gut and brain are closely connected, and gut imbalances can increase anxiety.
Incorporate probiotic-rich foods like sauerkraut, kimchi, or yogurt (if tolerated).
Include prebiotic foods such as oats, garlic, and bananas to fuel healthy gut bacteria.
Limit inflammatory foods like processed snacks or sugary drinks that can disrupt gut health.
3. Optimize Key Nutrients
Deficiencies in certain vitamins and minerals can worsen anxiety. Support your nervous system with:
Magnesium: Found in spinach, pumpkin seeds, and dark chocolate, magnesium is known as nature’s relaxant.
Omega-3 fatty acids: Eat salmon, walnuts, or chia seeds for brain-boosting benefits.
B vitamins: These are essential for managing stress; include eggs, leafy greens, and fortified foods in your diet.
4. Harness the Power of Adaptogens
Adaptogenic herbs help your body adapt to stress. Some functional medicine favorites include:
Ashwagandha: Helps reduce cortisol, the stress hormone.
Rhodiola rosea: Supports energy and reduces fatigue caused by anxiety.
Holy basil (Tulsi): Known for its calming effects and support for adrenal health.
Consult a functional medicine practitioner for proper dosages.
5. Move to Release Anxiety
Exercise boosts endorphins and reduces stress, but during the busy holiday season, you don’t need an intense workout:
Take a 20-minute walk outside to enjoy nature and sunlight.
Try gentle yoga or Pilates to calm the nervous system.
Incorporate breathwork or mindfulness into your movement routine.
6. Manage Your Mindset
Mental and emotional health is key to calming anxiety with San Antonio Functional Medicine:
Practice gratitude: Each morning, write down three things you’re thankful for.
Set boundaries: Politely decline invitations or tasks that feel overwhelming.
Mindful relaxation: Take 5 minutes to breathe deeply, meditate, or listen to calming music.
7. Sleep Is Non-Negotiable
Anxiety often stems from lack of rest. To improve sleep:
Maintain a consistent sleep schedule, even during the holidays.
Create a calming bedtime routine with dim lighting, reading, or warm herbal tea.
Avoid screens an hour before bed to support melatonin production.
Final Thoughts
The holidays don’t have to be overwhelming. By using functional medicine to address anxiety holistically, you can create a calmer, more joyful experience. Remember, small, intentional changes can have a profound impact on your mental well-being.
If you’d like personalized support, reach out to Find Your Why for guidance tailored to your needs.
Comments