While Christmas is supposed to be the “most wonderful time of the year,” it can also be one of the most draining. Cold weather, late nights, extra sugar, and all that “holiday cheer” can leave our bodies and immune systems waving little white flags.

So before you deck the halls (and maybe your calendar), let’s talk about how to actually feel good this season — not just look festive doing it.

Step One: Don’t Let the Weather Win

Cold air, dry heat, and unpredictable temperature swings can make even the healthiest among us feel like we’ve been run over by Santa’s sleigh.

Bundle up, not just because it looks cute. Keep your head, hands, and feet warm, since that’s where you lose the most heat. And for the love of your skin, hydrate! (Yes, water still matters even when you’re not sweating buckets.)

A simple humidifier can also be a game-changer. Your sinuses and skin will thank you. And while we’re at it, open a window once in a while. A quick blast of fresh air helps move out indoor germs and that suspicious mix of pine candle and cookie fumes.

Step Two: Be Smarter Than Sugar

From peppermint mochas to sugar cookies “you only eat once a year,” December has a sneaky way of turning our bloodstream into syrup.

You don’t have to skip the treats…just pace yourself. Try balancing sweets with protein or healthy fats so your energy levels can stay steadier. Drink plenty of water to help your body process all that sugar, and don’t forget your veggies — they still exist in December, promise.

If you’re going to indulge, do it joyfully and mindfully. One cookie enjoyed slowly is far better for your body and spirit than five eaten while wrapping gifts at midnight.

Step Three: Rest Isn’t Lazy — It’s Medicine

Between work parties, shopping marathons, and family gatherings, sleep often gets traded for one more “to-do.” But your body can’t fight off germs or handle your in-laws without proper rest.

Aim for consistency: even if you stay up later than usual, try to keep your wake-up time close to normal. Power naps are perfectly acceptable this time of year. And if you need a “quiet moment” during the chaos, step outside, breathe deeply, and remind yourself: you’re not a Christmas machine.

Stress weakens the immune system faster than you can say “holiday burnout.” Protect your peace like it’s your last gift under the tree.

Step Four: Move, Even a Little

It’s tempting to hibernate all winter, but movement keeps your circulation, digestion, and immune function strong. It doesn’t have to be a major workout.  Maybe you could take a walk to see the lights or dance while you wrap gifts.

Think of it this way: every bit of movement is a deposit in your “feeling good” account.

This Christmas Season…

Take care of your body the way you take care of everyone else this time of year. 

Stay warm. Eat mindfully. Rest deeply. Move joyfully. Laugh often.
And if all else fails, remember: peppermint tea cures almost everything (or at least makes it more pleasant).

Wishing you a merry, healthy, and genuinely restful holiday season.

The post Staying Merry (and Healthy) This Christmas Season appeared first on Lifestyle.

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Let’s consider the humble onion. Onions come in many colors, white, red, and yellow, and each is as healthy as the other. In fact, they are super healthy.

Why?

Well, according to Victoria Jarzabkowski, a nutritionist from the University of Texas,  onions offer people abundant sources of vitamin C, flavonoids, phytochemicals, and sulphuric compounds.

Phytochemicals occur naturally in veggies and fruits, triggering healthy reactions in the human body. The flavonoids in onions, and in other vegetables help with stroke, cardiovascular disease, and Parkinson’s disease.

One excellent flavonoid that is found in onions is called quercetin, which acts like an antioxidant and protects against cancer. Quercetin reduces bladder infection symptoms, promotes prostate health, and lowers blood pressure.

Onions contain sulfides, which are so important in building healthy cell structures throughout the body.

A long and healthy history

Onions go back a long way in time, originating from the far reaches of western and eastern Asia. All over the world now, you will find different species of onions being cultivated.

There are records showing that onions were probably used in China as far back as 5000 BC, proving just how durable and versatile they are. In ancient Egypt, the onion was revered because its spherical shape was considered a sign of eternal life.

Here are some other interesting facts about onions:

• They are low in calories (only 45 calories in a serving)
• Contain no cholesterol or fat
• Are healthy whether cooked or eaten raw
• The flavonoids are in the outer layers of the onion, so don’t remove too much when peeling it

Ten ailments and the natural remedies that onions provide

1. Cancer is on the rise but onions can help

A study by the University of Guelph concluded that the red onion helps to kill colon and breast cancer cells because of its high levels of anthocyanin and quercetin. Eating onions makes your body more environmentally unfavorable towards cancer cells, inhibiting their growth.

2. Matters of the heart

The flavonoids in red onions help your heart stay healthy because they contain organosulfur compounds that help prevent heart disease. When you ingest organosulfur compounds, you decrease your risk of cardiovascular disease.

Another cool thing about onions is that they act like a blood thinner, which reduces risk of stroke and heart disease. The French are known to eat a lot of onions as part of their French cuisine. They’re also known to have low incidences of heart disease despite a high caloric intake. It’s thought that the flavonoids help to keep bad cholesterol at bay, protect against blood platelets from clotting, and assist with keeping high blood pressure under control.

3. Good news for bone health

Research shows that onions have the ability to prevent osteoporosis. According to research done by the Swiss, there is a special compound called GPCS that is found in white onions; these nutrients have the ability to promote bone health.

Other studies reveal that women who eat plenty of onions were found to have an increase in bone mass by as much as 5% compared to women who consumed fewer onions or no onions at all. Additionally, beneficial effects were seen in the bone health of women over 50.

Finally, the Arthritis Foundation says that the quercetin in onions inhibits inflammatory activity in rheumatoid arthritis and osteoarthritis.

4. The sinuses, oral health, and immune system

When you cook with onions, you open and drain the sinuses, clearing the nasal passageways of congestion. Onions may also play a protective role against certain allergies.

Because of their antibacterial properties, onions may guard against bacteria that create dental cavities.

Furthermore, in Russia, people use onions to treat colds and the flu. People are known to sleep with onions under their feet to strengthen the immune system. If that doesn’t sound appealing, consider boiling onion slices in water to make a kind of tea to help ward off the flu.

Lastly, onions contain anti-inflammatory properties that help with asthma, thanks to quercetin.

5. Better vision

The sulfur in onions is important to the production of glutathione, which acts as an antioxidant for the lenses of the eyes. Glutathione is noted to reduce glaucoma, cataract problems, and macular degeneration.

6. Do you suffer from blood clots?

Because onions contain rutin, a bioflavonoid or plant pigment, they might offer some protection against blood clots. In tests conducted on mice, it was found that rutin had strong abilities to protect against thrombosis. Clots can form in the veins and arteries; rutin helps to block the enzymes that get released when blood clots start to form.

7. Diabetes kept under control with onion consumption

The Plant Resources Research Institute in Korea discovered that onion extracts help with fighting diabetes. It’s thought that this is because they help lower concentrations of plasma glucose, and also aid with weight loss.

Onions are a source of chromium. Because of this, they assist with controlling blood sugar levels and may help to improve insulin resistance issues.

8. Treating acne

Because the onion has antimicrobial, anti-inflammatory, and antibacterial properties, it can do wonders for acne for some people.

Combine a tablespoon of onion juice with a tablespoon of olive oil. Mix together and apply over your face like a lotion; leave on for 20 minutes and then wash off.

Using topical applications, along with regularly eating onions, may yield outstanding results when it comes to acne. Some people claim they get good results by rubbing raw onions all over their face.

9. Treating bites and stings

Onions are excellent for soothing insect bites and stings. Just place a slice of onion on the bite or sting so its anti-inflammatory properties can reduce any burning or itching.

10. Help with moles

The acid in onion juice is known to help with minimizing or healing moles for some people. Just dab some fresh onion juice on the mole for the skin to absorb. When practiced daily, it’s estimated that a mole may disappear in about a month for some people.

As always, keep in mind that different people respond differently to natural remedies. What works for one person doesn’t always work for another.

Conclusion

The onion is a highly nutritious vegetable with a long and successful history.

For best results, remember to remove as little of the skin as possible because the outer layers contain extra nutrients and the highest amounts of flavonoids. Peeling too much of the onion will strip away these precious nutrients.

The ancients knew about the many benefits of onions. The Greeks used them to strengthen their athletes in preparation for the Olympic Games. In fact, before any competition, the athletes ate onions and drank plenty of onion juice, and rubbed onion juice all over their bodies!

The powerful onion has even been used in military applications. General Ulysses S Grant gave an ultimatum that he would not move his army without first being supplied with onions to prepare his troops for battle. He knew his soldiers, plagued with dysentery, depended on the life-giving health benefits of onions. His demands were met, and the government dispatched three train cars loaded with onion bulbs.

So, consider the humble onion. It has about 28 calories, 7 grams of carbs, vitamins A & C, Vitamin B complex, iron, potassium and folate. An onion is the real deal – from slowing down or stopping nosebleeds altogether to preventing depression, it’s a tiny but powerful little vegetable that will keep you strong, healthy, and happy for years to come.

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For others, the symptoms go far beyond feeling sad that summer is over. These people suffer from Seasonal Affective Disorder (SAD), a form of depression that accompanies changes in the seasons. People with good mental health throughout most of the year will start showing depressive symptoms in the fall and winter months.

Symptoms of Seasonal Affective Disorder (SAD)

This kind of depression is easily dismissed because it starts out mild but worsens as the season progresses. Its signs and symptoms are typical depression symptoms such as low energy, loss of interest in activities that you previously enjoyed, and changes in appetite and sleep patterns.

SAD doesn’t actually appear in the Diagnostic and Statistical Manual (DSM) – the big book therapists use to diagnose patients. For this reason, many experts refer to it as a form of depression with a seasonal pattern. However, they recognize that it’s a real condition that cannot be dismissed as “winter sadness.”

How to Beat the Blues

Serious cases of SAD require medication, psychotherapy, and phototherapy. However, and here’s the good news, less serious cases can be resolved through lifestyle and environment changes.

Brighter Lights

The cause of “winter blues” remains unknown, but scientists think that the decrease in daylight disrupts the body’s internal clock, leading to feelings of sadness.

This is why you should get as much daylight as possible. Open the blinds and sit closer to the windows.

Artificial light can also be very useful in remedying this situation. And get this, sitting next to a light box for 30 minutes every day is just as effective as taking medication.

You might also consider investing in a dawn simulator, a device that causes your bedroom lights to gradually brighten in the morning. It’s especially useful for people who struggle to wake up in the morning.

Eat Better and Exercise

Poor food choices can make SAD much worse. Coffee and soda may make you feel better for a while, but ultimately make your symptoms worse.

Eat regular meals to stabilize your blood sugar and prevent cravings. Add tryptophan-rich foods such as oats, nuts, and seeds to your diet. Tryptophan is necessary for the production of serotonin, a chemical that regulates mood.

Walking fast for about 35 minutes a day, five days a week, can relieve symptoms of mild to moderate depression. It’s even better if you can exercise under bright light as opposed to ordinary light.

Go Outside

It’s hard not to feel blue when you spend all your time indoors. Get into the habit of spending time outdoors even when it’s chilly. Take a walk or something!

Many people feel a little blue in the fall and winter, so it’s not all in your head. In fact, we could all benefit from brighter lights, a better diet, exercise, and spending more time outdoors during these months.

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Gum disease occurs when bacterial plaque builds up along and underneath the gum line. The bacteria produce toxins that irritate the gums and break down the connective fibers that hold the teeth to the gums. This causes “pockets” to form between the teeth and gums.

Do I Have Gum Disease?

The most obvious symptom is chronic inflammation of the gums. This causes the gums to bleed when you brush your teeth. The “pockets” between the teeth and gums, loosening of the teeth, and bad breath are telltale signs of the disease.

Keep in mind that most people won’t experience these symptoms until they are at least 30 years old. This doesn’t mean that younger people cannot suffer from gum disease; they just suffer from a milder form known as Gingivitis.

If you have any of these symptoms, speak to your dentist as soon as possible. Only a dentist or periodontist can diagnose gum disease and determine how far it has progressed.

Gum Disease and Heart Disease!

As if losing your beautiful smile isn’t bad enough, scientists have also found a connection between gum infections and heart disease.

Apparently, the bacteria that cause gum disease can get into the bloodstream and cause clotting and blockages in the arteries. This leads to heart attacks and strokes.

Sounds horrible, right? Let’s find out how to keep that from happening.

Preventing Gum Disease

It’s really easy to prevent gum disease; just get rid of the plaque!

Brush your teeth thoroughly twice daily. Brush the surfaces with short, gentle strokes, the top front teeth with downward strokes, and the lower front teeth with upward strokes. It should take you about two minutes to get it done.

Floss daily. Flossing removes plaque between your teeth. If you haven’t been flossing regularly, your gums may bleed a little in the beginning, but it should stop within a few days. If you don’t like flossing, get an interdental brush.

Rinse your mouth after meals with sterile water or mouthwash to remove food particles. However, be careful with mouthwashes as they can burn your mouth if used excessively.

Get regular dental checkups and cleanings, preferably once every six months. This helps to maintain healthy teeth and gums and catch gum disease early.

Keep Gum Disease at Bay with Proper Nutrition

Reduce your intake of soda, candy, baked goods, and other sugary foods. This keeps the bacteria in your mouth from feeding on the sugar and producing acids that break down enamel.

Eat foods that are rich in Vitamin C, A, and E because these antioxidants can prevent inflammation. Vitamin C also helps to repair any connective fibers that may have been broken by bacteria.

Don’t forget calcium and Vitamin D, too, because they keep the bones that support your teeth healthy. 500 milligrams of calcium twice daily can reduce bleeding of gums and prevent tooth loss for those who are already experiencing symptoms.

Have a brighter smile and a healthier heart by using these tips today!

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It’s More than Nerves

Social anxiety is more than occasional nerves and self-consciousness. It’s a constant and intense fear of interacting with other people, and being judged negatively or being embarrassed in public. It’s often accompanied by physical symptoms such as excessive sweating, trembling, muscle twitching, and a racing heartbeat.

People with social anxiety can agonize over upcoming social events for weeks or months. Sometimes, they will even go out of their way to avoid social situations to the point that it negatively impacts their everyday lives.

Steps to Overcome Social Anxiety

 Step 1: Identify Your Triggers

People have different triggers; knowing what triggers your social anxiety helps you to react more favorably to these situations.

Consider keeping a journal of situations that make you feel anxious so you can easily pinpoint common patterns. Take note of the people, places, and specific situations that you tend to avoid, such as get-togethers, parties, or phone calls. Give each situation a rating from 1 to 3, with 1 being scary and 3 being absolutely terrifying.

Step 2: Face Your Fears

Facing your fears is probably the last thing you want to hear, but science says it’s the best solution.

Start with the least scary situations on your list, the ones with the lowest rating, and work your way up. If a situation seems too daunting to accomplish at once, break it down into smaller goals. For example, if your goal is to be more social with your colleagues, you can start with simply saying hi, and then work your way up to going out to lunch with a group of coworkers.

Also, pick a motivational quote, a bible verse, or a song that you can use to pump yourself up when facing scary situations. It can be as simple as “I can do this”, or as elaborate as you like, as long as it inspires inner confidence.

Step 3: Adopt a Healthier, Anti-Anxiety Lifestyle

Simple lifestyle changes like reducing caffeine, sugar, and alcohol intake, staying active, quitting smoking, and getting enough sleep can help you feel much calmer.

In addition, consuming more omega-3 fats can improve your mood and give you the mental fortitude to handle scary situations.

Step 4: Seek Treatment

If the above three steps don’t make a significant difference in your anxiety levels, seek treatment. There are two main treatment methods for social anxiety: cognitive-behavioral therapy (CBT) and medication.

CBT can give you tools to challenge negative thought patterns and control the physical symptoms of anxiety, and help you improve your social skills.

Medication, on the other hand, can reduce the physical and emotional symptoms of social anxiety so that facing your fears seems less scary. Medication works best when combined with the other methods because it’s not a permanent solution.

If you deal with social anxiety, you can decrease the severity of the symptoms by experimenting with some of the tips in this post. Decide what you can do today to try and make your life less anxious and more enjoyable, but remember to start small and work your way up. You deserve a happy, fulfilling life, so do your best not to let social anxiety bully you.

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It can be tempting to let your kids stay up until they fall asleep, but science says that’s not a good idea. When children don’t get enough sleep, they become irritable and have a hard time controlling their emotions. Kids who don’t get enough sleep are more likely to be overweight and have behavioral and learning difficulties.

Regular bedtimes may not be easy to enforce, but they are necessary for the health and cognitive development of your children.

What Time Should Children Go To Bed?

There is no hard and fast rule for bedtime because sleep needs and patterns vary from one child to another. However, if you know how much sleep your child needs and what time they need to be up, you can easily work out the appropriate bedtime.

Typically, toddlers need about 12 to 14 hours of sleep daily, whereas school-age children need 9 to 11 hours. These are only general guidelines, but with time, you will be able to figure out just how much sleep your child needs.

Regular Schedules And Bedtime Rituals

Kids thrive on routines, so doing the same things before going to bed each night creates the right atmosphere for sleep. Although every bedtime routine is unique, it usually includes taking a bath, brushing teeth, and putting on PJs. The routine should be no longer than 30 minutes (excluding bath time), and parents should be vigilant about ending the routine when it’s time to sleep.

Turn Off The Screens An Hour Before Bedtime

The light from the TV, computer, and phone screens interferes with melatonin production, so turn them off at least an hour before bedtime. Your kids will plead for “just one more show” or “just one more game”, but remember that an additional half hour of screen time can keep your child awake for two additional hours.

Create The Right Atmosphere For Sleep

Stress and high cortisol levels can interfere with sleep, so stressful and exciting activities probably shouldn’t occur before bedtime.

Turn down the volume, dim the lights, and be boring! Young kids may not grasp the concept of bedtime, but they can definitely tell when mommy and daddy don’t want to play. Start acting calm and “boring” at least two hours before bedtime so your kids will have an easier time falling asleep.

Make Sure Your Child Is Comfortable

Bedtime can make your child feel a sense of separation from the rest of the family, so the bedroom should be designed to make him or her feel safe and secure. A favorite blanket, teddy bear, and soft, warm sheets will soothe your child, making him or her feel safer and in control.

Lastly, keep the bedroom cool and the child’s feet warm. This may seem contradictory, but it helps to distribute blood and heat evenly throughout the body, thereby inducing sleep.

For many parents, bedtime can be a real struggle, but with these tips, it should be less of a challenge. Experiment with one or two of these recommendations to help ensure your child gets the sleep they need.

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But is this just an old wives’ tale? Could so many people be mistaken about the cause of their joint pain?

Unfortunately, there’s no clear “yes-or-no” answer. Some studies show that certain people, especially those who suffer from osteoarthritis and rheumatoid arthritis, respond to changes in the weather.

The most common theories argue that it’s not the rain or snow that causes the joint pain but the drop in barometric pressure that precedes “bad weather.” This is why the pain often starts before the first raindrop falls. Other theories suggest that humidity, temperature, and rain also contribute to joint pain.

On the other hand, some studies suggest that weather changes don’t really cause joint pain; people are just likelier to attribute joint pain to the weather when it’s cold or damp. In fact, there are more doctor visits for bone and joint pain when it’s dry than when it’s wet.

Should You Move To A Warmer Place?

People who suffer from joint pain often dream of moving to a place that isn’t so cold, wet, or snowy. While this sounds like the perfect solution, it’s good to get the facts before bubble wrapping your precious knick-knacks.

In one study, people in warmer states reported more sensitivity to weather changes than people in colder states. Therefore, if you have serious joint pain, chances are you’ll still experience some pain no matter where you live because your body is probably sensitive to weather changes, no matter how mild.

Reduce Joint Pain In Autumn And Winter

Here are some ways to reduce weather-related joint pain without loading the U-haul and migrating south:

Stay warm. Layer up. And when the weather is cold, turn up the heat in the house, and warm up the car before getting in and driving off. Also, use a heating pad to increase blood flow and soothe your muscles and joints.

Stay Active. While staying warm under the cozy covers until the weather clears is a tempting thought, it’s possibly the worst thing you can do. Exercising prevents stiffness and reduces joint pain; you will feel better if you get up and get moving. Remember, you don’t have to brave the weather because you can exercise in your home.

Take supplements. Vitamins A, D, E, and K are essential to joint health. Studies have shown a connection between vitamin D deficiency and arthritis. So consult with your doctor about taking these supplements.

The jury is still out on whether weather changes cause joint pain. For the time being, stay warm, exercise, and take your supplements to reduce any joint pain that you believe is caused by weather changes.

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