Graphic below borrowed from a post on pinterest, but it gives a little overview of the importance of vitamin D. Notice that it says that 50- 90% of pepole are deficient!!  Vitamin D is responsible for regulating the immune system and the nervous system.  It helps boost the immune system especially during the cold and flu season when our exposure to the sun is minimal to none.  It helps regulate seratonin, improves chronic fatigue, anxiety, and depression.  It promotes bone health and helps protect against cancer and other diseases.  This is just to name SOME of the benefits!!

Some ways to navigate the holidays in a healthy way:

*Drink plenty of water - stay hydrated 

*Eat healthy meals outside of holiday/parties 

*Eat lots of veggies - fill up on the good stuff first

*Follow the 80/20 rule - eat healthy more often than you don't.

*Rest - get plenty of rest

*Add exercise into your routine - some is better than none and it's a great way to reduce stress

*Take some mental time outs - recognize what your triggers are and take a walk, read a book, deep breaths 

*Have fun and enjoy your friends and family 

Seasonal Affective Disorder affects milliones of people each year, some people more so than others.  There are ways that we can combat it naturally, we just need to be aware and take some action to keep it at bay.

*Let as much natural light in as possible, and when it does start getting dark so early, turn those lights on.  We need to try to keep our circadian rhythm in a light/dark routine.

*Speaking of circadian rhythm - try to go to bed and wake up approximately the same time everyday.  It helps keep our sleep schedule.

*Get outside even when it's cold.  Fresh air and sunlight are good for the soul. Bundle up and go for a short walk. 

*Supplement with vitamin D3.  We definitely do not get enough in the winter months, and low vitamin D levels are linked with depression. 

*Exercise!  Exercise helps to increase all those 'happy hormones" and helps you sleep better at night. That's a win-win.  

*Consider Red light therapy.  It's proven to be as effective as antidepressants in treating seasonal affective disorder.  If you are local, the Milford Health House has red light therapy available. 

milfordhealthhouse.com

*Get a massage - I know someone ;)

*Of course if you feel severly depressed, always seek the help of a medical professional. 

There are lots of suggestions out there for the amount of fruits and vegetables we are suppose to comsume each week, but what all the experts agree on is that we need to eat more each day.  The USDA suggests making 1/2 your plate at each meal a variety of fruits and vegatables.  The American heart association recommends 4-5 servings of each daily.  Our bodies thrive when they have the correct amounts of vitamins and minerals needed to sustain us.  The most important way to get all those necessary vitamins and minerals is through our diet.  Throw some veggies in your eggs or berries in your smoothies or yogurt.  Have a salad everyday and lots of veggies for dinner.  Eat a variety, so you are consuming a variety of nutrients.  See below for just some of the benefits of eating the rainbow.

Some good reminders for September:

Simplify: Focus of what's important and filter out the unnecessary clutter in your mind.

Smile: Remember to smile and appreciate all the little things.

Self-love: It's ok and necessary to take care of yourself.  If you don't take care of yourself, you can't take care of others. 

Sympathy: Remeber to have sympathy for others.  You never know what someone else is going through. 

Serenity: Adopt a peaceful mindset. Stay calm and carry on.  Serenity now! ;)

Start fresh: Anytime is a good time to start fresh and make some changes for a healthier mind, body, and spirit! Start small so you feel a sense of accomplishment and don't feel overwhelmed. 

You've got this! Much love and hugs!