Too much of any one thing is never good. Segue to the holidays:
Filled with food, cheer, and for many of us: stress, anxiety, and less sleep. Martha Stewart herself couldn’t create a more perfect recipe for not feeling your best. Let’s talk about the support you can use during the celebratory times.
- L-Theanine: for promoting rest and relaxation
Consisting of an amino acid primarily found in green tea, L-Theanine can have an impact on mood by increasing GABA production. Increased GABA production similarly increases your alpha sleep waves, helping you get the shut-eye needed to stay healthy.
- Melatonin: for improved sleep
Melatonin is a hormone made by the pineal gland.The body produces melatonin with the onset of darkness and suppresses its production when light increases; aka: night and morning. Melatonin supplements are helpful to induce sleep, improving both quality and total sleep time. Dose ranges may vary from person to person- start low at 3mg daily and increase slowly as needed. Take melatonin about one hour before going to bed for best results.
- Deglycyrrhizinated Licorice (DHL): for improved digestion and reduction in heartburn
DHL is helpful to soothe indigestion by its protective effects on the stomach. A study performed by Raveendra et al., 2012 found that 75 mg of licorice root twice daily for 30 days had significant improvement in dyspepsia (commonly known as heartburn or indigestion).
- Digestive Enzymes: also for improved digestion
Digestive enzymes are produced by the stomach and small intestine in order to breakdown food into its usable nutritional components. Taking these over-the-counter supplements can help reduce gas and bloating, making you less “noisy” at your holiday parties.
- Milk Thistle: for liver protection
Milk thistle has been touted for its liver protecting capabilities. Vargas- Mendoza, et al., 2014 found that this protection came from the plant’s antioxidant and free radical scavenging. Alcohol in excess is very taxing on the liver, so a night cap of milk thistle may be in order.
- Probiotics: for gut health
Probiotics assist by keeping the gut in good working order. Extra hugs, handshakes, and kisses during the holiday season can expose us to added germs. Since 70% of our immune system is in the gut (Vighi, Marcucci, Sensi, Di Cara & Frati, 2008), it’s important to make sure the gut is working effectively.
These tips can help you make the most out of your celebrations! As always, check with your provider before starting any new supplements.
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