The holidays and pressures of the new year can be stressful! That’s why we asked wellness expert, Dr. Jonathan Leary, to share his tips for minimizing stress and staying healthy heading into 2019.
Get adjusted! “90% of stimulation and nutrition to the brain is generated by movement of the spine.” (Dr. Roger Sperry, Nobel Prize recipient) By getting a neck adjustment, not only will it positively impact your capacity to function, but it will help with your cognitive abilities, put your body in a more parasympathetic state (rest & digest mode,) and of course help decrease any neck tightness or pain that you’ve had lingering or newly added from my long flights.
Skip breakfast! Growing up I know you were told that it is the most important meal of the day, but it’s a myth. So is the idea that you’re supposed to eat a small meal every two to three hours. I know that there is a lot of misleading nutrition information out there, but trust me with this one. Intermittent fasting could be one of the best things you can do for your overall health. If you want to burn fat, increase lean muscle mass, lose food cravings, amplify your metabolism, and improve your overall quality of life, I would highly recommend looking into it!
Control you cortisol (Stress Hormone) levels! Although the holiday season is filled with joy, it can also be a time of a lot of stress. When your stress levels are high, your cortisol levels will also increase. This can lead to weight gain, changes in skin, puffy face, increased anxiety and mood swings. Since none of these sounds appealing, I do everything I can to help naturally lower my cortisol levels. I do this by following an anti-inflammatory diet and managing my stress by using the Headspace app for my daily 10 minute meditation, getting acupuncture weekly, fitting in my body movement based exercises 60 minutes a day, and practicing my deep breathing exercise daily.
Break old habits! A lot of the time past experiences alter our mindset and openness to similar scenarios or settings. Everyone usually has at least one negative thing to prepare for or to say about something that usually happens around the annual festivities. This automatically sets us up for thinking negatively. Instead of going through the same motions or dealing with the same problems sit down and think about what you can do to change the outcome! Remember stressors in life only build up as we get older, the only thing that we can work on and change is how we actively deal with these stressors. At the end of the day, you are the one in control.
Give your immune system a jump-start! During the holiday season, we tend to travel more, experience drastic changes in climate, have increased stress and this all leads to us getting sick. The last thing I want to be doing during a holiday party or dinner is coughing or carrying around a box of tissues. There are two things that I do to ensure that I am strong and healthy through the holiday months: Boost my probiotics intake and start a two-week dose of oregano oil prior to my travels. My probiotics help fight infections, allow my body to absorb nutrients better, improve my digestion and can even boost my energy and help promote weight loss. Oregano oil is my natural antibiotic! It’s two powerful compounds, thymol and carvacrol, have been proven to reduce or reverse bacterial or fungal infections, viruses, allergies, and inflammation. Preparation & prevention is key!
Clear your head and re-wire your brain daily! I start every day by telling myself things I am grateful for, things I love about my self, setting daily goals and putting out there some things that I would love to see happen. Being positive and optimistic is more powerful than you might think. Every emotion and thought stimulates different hormones in the body. When these hormones fluctuate and go up and down for an extended period time, this can actually change your genetic makeup.
Stay hydrated! Within my practice this is one of the biggest problems I see with my patients, everyone is dehydrated! I can’t stress enough the importance of drinking enough water. This will fight against late night hunger, support healthy digestion and bowel movements, decrease tightness and pain, boost energy, and help you stay more focused! Especially around the holiday season when the alcoholic drinks are flowing, it is imperative to stay on top of your water intake. Drink one liter for every fifty pounds of body weight!
About Dr. Leary
Dr. Leary is globally known for working with some of the most high profile families in the world, A-list celebrities and professional athletes. He has been on The Doctors TV show and has contributed to Angeleno Magazine, Beverly Hills Lifestyle Magazine, GQ, & Men’s Health as a health & wellness expert! Furthermore, he has been a speaker for Delta’s corporate events, recently hosted a wellness retreat in the south of France, and is launching the first doctor created CBD holistic remedy line and opening recovery lounges across the country. Dr. Leary holds a B.S. in Kinesiology with a concentration in Exercise Science form the University of Rhode Island (2011) and a Doctorate in Chiropractic Medicine at Southern California University of Health Sciences (2015.) Visit DrLeary.com. Follow Dr. Leary on Instagram.