Hacking the Holidays: A Naturopathic Guide to Thriving Through the Season

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Written by: Dr. Madison Sangster-Newbery, ND, Naturopathic Doctor, Adelaide Health Clinic & Sport Medicine Clinic 

The holiday season is a time of joy, connection, and celebration - but it can also bring stress, overindulgence, and fatigue. As a naturopathic doctor, I’ve seen how the holiday frenzy can throw even the most grounded individuals off balance. But what if we approached the season with a toolkit designed to keep our mental, physical, and emotional health thriving? Here's how you can "hack the holidays" using naturopathic principles to enjoy the festivities while maintaining your health and wellbeing. 

Optimize Your Energy:

Holidays often mean late nights and disrupted routines, which can leave us feeling drained.  

1. Prioritize Sleep: Aim for 7-9 hours of quality sleep a night. 

2. Sleep Banking: For those nights when you can’t get 7-9 hours of quality sleep, try sleep banking. This concept involves “depositing” extra sleep when you have the opportunity so you can “withdraw” it later when you're short on sleep to reduce the negative effects of sleep deprivation. If you know that you have a holiday party that is going to keep you up late, or your kids are going to wake up the house at the crack of dawn on Christmas morning, add some more sleep into your routine in the week leading up.  

Nourish Without Overindulgence:

Holiday feasts and parties are notorious for indulgence, but you can enjoy them without feeling sluggish or guilty. 

1. Hack the Plate: Fill half your plate with colourful veggies, one-quarter with protein, and one-quarter with whole grains or starchy vegetables. This ensures nutrient density while leaving room for indulgent bites. 

2. Don’t Skip Meals: While some people will skip meals to make room for their big holiday feast, I suggest instead having your regular sized meal to help stabilize blood sugar and prevent over-eating.  

3. Avoid Overfilling your Plate: Instead, go up for second helpings if you are still hungry. When you go up for seconds, get a little bit of everything - not just your favourites.  

4. Mindful Eating: Savour every bite. Slowing down helps prevent overeating and enhances digestion. 

5. Digestive Support: Digestive enzymes, apple cider vinegar, and digestive bitters are all great tools to aid digestion for those large heavy meals.  

6. Stay Hydrated: Holiday cocktails and rich foods can dehydrate you, leaving you feeling sluggish. If you are drinking alcoholic beverages this season, balance them out by matching each drink with a glass of water or make every other drink a mocktail.  

Stress Less, Enjoy More:

The holiday stress is real, from being away from loved ones, personal mourning, the stress of gift-giving, financial strain, difficult interactions with family members, or the darker, shorter days, it can be a challenging time. Here are some tips to help get you through. 

1. Gratitude Practice: Spend a few minutes each day reflecting on what you’re grateful for. This simple habit boosts mood and helps you stay grounded. 

2. Herbal Allies: Calming herbs like passionflower, lemon balm, or holy basil can keep your nerves steady during family gatherings or Eaton Centre shopping. 

3. Box Breathing: Inhale through your nose for a count of 4, hold your breath for a count of 4, exhale slowly for a count of 4, and then hold your exhalation for a count of 4. You can repeat this cycle 4 times or until you feel more relaxed.  

4. Ground Yourself: The 5-4-3-2-1 exercise is a mindfulness technique that can help you manage stress and anxiety by shifting your focus to the present moment. Acknowledge 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.  

5. Set Boundaries: Politely decline invitations or delegate tasks when your schedule feels overwhelming.

Stay Active:

Physical activity often takes a back seat during the holidays, but movement is crucial for mood, metabolism, and stress relief. 

1. Short and Sweet Workouts: Schedule in your workouts, even if they are shorter than normal. Any movement is better than no movement.  

2. Virtual Classes: The Cambridge Group of Clubs app has a wonderful selection of virtual fitness classes that you can do from home.  

3. Walk Around the Block: A 10-15 minute walk after meals can help with digestion as well blood sugar regulation 

4. Incorporate Play: Build snowmen, go skating or sledding. Active traditions make exercise fun for the whole family.  

Immune Support:

The holiday season coincides with cold and flu season, so fortifying your immune system is key. 

1. Vitamin C and Zinc: Increase intake through foods like citrus, bell peppers, and pumpkin seeds or talk to your naturopath about supplements. 

2. Botanical Support:  Echinacea, elderberry, goldenseal, and astragalus can support the immune system and help fend off seasonal bugs. Even incorporating herbs and spices that you have at home like ginger, garlic, rosemary, oregano, and thyme are packed with anti-microbials and antioxidants. 

3. Probiotics for Gut Health: A healthy gut supports overall immunity. Incorporate fermented foods like yogurt, sauerkraut, or kefir into your diet. 

The holidays don’t require compromising your health. With a few mindful adjustments, you can navigate the season with energy, joy, and balance. If you need support embracing the spirit of the holidays while honouring your wellbeing, consider booking an appointment with me to start the new year right. Taking care of your health is the ultimate gift to yourself and those around you. 

Cheers to a vibrant, happy, and healthy holiday season! 

Note: This is not medical advice. Consult a healthcare provider before making changes to your health routine. 

About the Author

Dr. Madison Sangster-Newbery, ND, is a licensed and registered naturopathic doctor based in Ontario. She blends evidence-based medicine with traditional naturopathic principles to support general health and athletic performance, focusing on optimizing recovery, endurance, and overall well-being. Inspired by her own health journey, Dr. Madison specializes in hormonal balance, stress management, and holistic care tailored to active, dynamic lifestyles. Passionate about helping others thrive, especially during demanding times like the holidays, she provides personalized tools and strategies for achieving vitality and balance. Outside the clinic, Dr. Madison enjoys exploring nature, staying active on the squash court, and cooking for friends and family. 

Dr. Madison Sangster-Newbery ND is currently licensed and registered to practice in Ontario under the College of Naturopaths of Ontario. She is a member of both the Ontario Association of Naturopathic Doctors and the Canadian Association of Naturopathic Doctors. 

Want to know more about thriving through the holiday season?

Book a 15-minute naturopathic consultation with Dr. Madison Sangster-Newbery, ND today! Let's set you up for success this holiday season and beyond!