It sounds great, but "healthy rest" seems like an impossible task. For those of us who haven't woken up Santa in a while, our to-do list can seem longer than his list of names (and we definitely check ourselves more than twice). It's no wonder that between work holidays, friends and family, our physical and mental health are often on hold until the new year.
If you're feeling stressed or overwhelmed this time of year, you're not alone: A previous study by the National Alliance on Mental Illness (NAMI) found that 63 percent of people feel overwhelmed during the holiday season. That's why this year, Forbes Health spoke with health experts to gather simple and easy tips for prioritizing your health and managing stress this holiday season. From eating healthy while munching on your favorite Christmas cookies to making space for your mental health amid the chaos of the holidays, a healthy holiday season can be easier than you think. This requires some balance.
Briefing
Health risks during holidays
The winter months are known for serving illnesses on a silver platter. Combine cold temperatures with irregular sleep cycles, fewer fruits and vegetables per day than recommended, too many glasses of wine and a hectic social schedule, and you may find yourself drinking the perfect cold cocktail. But stuffy noses aren't the only health hazard this time of year: the holidays can be dangerous to your health, from blood pressure to mental health.
The Christmas effect
Studies have shown that deaths from cardiovascular disease in the US increase during the holiday season in late December, a phenomenon known as the "Christmas Holiday Effect" (although this time of year is all about the holidays). A 2016 study in the Journal of the American Heart Association tested this theory in New Zealand, focusing on the link between colder climates in the US and increased cardiovascular mortality, especially during the holiday season. According to the study, from December 25 to January 7, 4.2% more people died outside the hospital from cardiovascular disease.
“The holidays are definitely a difficult time for patients with cardiovascular disease,” said Micah J. Eimer, MD, cardiologist, medical director of Northwestern Medicine Glenview in Glenview, Illinois, and member of the Forbes 2021 Health Advisory Board. “We have no doubt. Given the increasing number of patients with fluid problems, poorly controlled blood pressure and coronary artery disease."
The influence of Christmas can be seen in many countries around the world. In 2021, Norway published a study that found that deaths from cardiovascular disease increased during vacations; similar patterns have been reported in Sweden and Canada. A 2018 study in Denmark found that high cholesterol levels are common after the Christmas holidays, and although more research is needed to determine the exact cause, experts say these conditions may be related to heart rate, blood pressure , body weight and blood pressure. offer. the pressure. increase in cholesterol and blood pressure in general. indicators of cardiovascular disease risk and changes in activity levels that are particularly pronounced in the winter months in the United States.
Dr. Eimer. All this leads to the consumption of more salt, carbohydrates and alcohol than at other times of the year."
Delays in seeking medical care during the holiday season are also a possible cause. "Patients may minimize or ignore warning signs to avoid missing out on holiday activities," added Dr. Eimer. "Also, it helps to significantly increase patient visits after the holidays."
Emergency departments are also seeing the effects of the Christmas holidays, which lead to an increase in patients with psychiatric symptoms, including self-harm and suicide attempts. While the number of psychiatric patients decreases before Christmas, it appears to increase after the holidays, according to a study. Although not all patients diagnosed with mental illness seek emergency help this time of year, 40% say their condition worsens during the holidays.
Find balance in your body
Rich, sugary and fatty foods have long been a part of Christmas celebrations and with it comes concerns about holiday weight gain. The common stigma that Americans lose 5 pounds every year has even found its way into scientific research, but it's not true.
Contrary to popular belief, holiday weight gain is less common than you might think. A 2015 study by the US Department of Health and Human Services found that most participants gained (or lost) very little weight between Thanksgiving and New Year's, despite making little or no effort to manage their weight. In fact, the average weight of the participants during the holiday period was 0.37 kilograms (about 0.8 kilograms).
Still, in a month full of cocoa and cookie dough, there's no shortage of diets to try or tips worth reading to maintain healthy eating habits this holiday season. But what if between regular family meals and January runs to the gym there was a happy and fun middle? Sarah Hayes Coomer, Mayo Clinic and nationally board-certified health coach, personal trainer, three-time author and Forbes Health columnist, believes she has one.
Caress yourself on purpose
"Absence leads to negativity, so if we talk about what we can't always do, we lash out," says Coomer. "It's a delicate balance. People worry about weight and health. We're used to thinking it's all or nothing when you can settle for a life that makes you feel better.
The secret to seasonal success? Be planned and deliberate.
"Make a list of the pleasures that really satisfy you, that make you feel good, and that you want more of. Make sure you keep them handy during the holidays,” says Kumer. "If you build it and know it's there and let yourself have it, then it's not, 'Now I'll eat and tomorrow I'll have nothing.'
To create a plan, Coomer recommends choosing the flavors that are most important to you and choosing as many of them as you can.
"If you have the most complete and truest version of what you want, you won't need as much," he says.
If you're worried about portion size, Coomer suggests making snacks ahead of time and freezing them so you can eat just one cookie instead of 12 pans. But don't be afraid to dream. What matters is not the amount of pleasure, but the purpose: to be here and enjoy it fully.
Judy Ho, Ph.D., a licensed clinical and forensic neuropsychologist, senior associate professor at Pepperdine University, author of the publication, and member of the Forbes 2021 Health Advisory Board, also believes that people often throw caution to the wind when it's about their health. . . eating habits at this time of year.
"People feel they deserve a free pass to enjoy holidays that focus on food as a social tool and reward," she says. "It has a huge social effect: if other people are eating, you can eat even if you're not hungry. Research shows that people tend to overeat in groups and sometimes drink too much to keep up with the group.
Dr. Ho says that for some, eating can be a way to deal with holiday emotions or stress and take your mind off it, and studies show that eating during the holidays makes you feel more relaxed. When cravings or social pressures arise, ask how you feel.
"What does it mean to have three drinks every night and eat cookies all day at work?" says Kumar. Answer? After a few days, maybe not much.
Dr. Ho says the promise of a fresh start on Jan. 1 creates another temptation to cut back on healthy eating during the holidays. However, this approach is often misinformed, with research showing that 80% of people who make New Year's resolutions abandon them by February.
Instead of relying on solutions, Dr. Ho offers simple solutions to help you take the stress out of holiday cooking without sacrificing the party experience:
- Eat slowly and carefully.
- Use smaller tiles.
- Wait 20 minutes for a second helping before returning. (If you are really hungry, hunger and satiety cues will appear after 20 minutes).
- A pre-party snack to stave off the urge to eat whatever you can think of.
These techniques seem even more useful when the cookie cravings that Coomer encourages people to do now occur.
"Enjoyment should be all year round. You can have fun and have fun all year long and all your life without feeling spoiled, this month won't make you want to throw it all away," she says.
Trust your intuition
What we eat during the holidays also affects our weight. As the climate worsens and the number of viruses increases, it is important not only to find a balance, but also to ensure that our body's nutritional and protective systems are not sacrificed. This protection starts in the gut.
Dr. Danone, vice president of health and science in North America. "We know that 70% of the immune system is in the gut," says Miguel Freitas. "This fact alone proves that the foods we eat interact with our gut bacteria and our body's immune cells."
Gut health is increasingly recognized as the foundation of overall health, says Freitas, and a recent study published by Danone (a food company specializing in probiotics and gut health research) found that 43% of respondents recognized a link between gut health and immunity. system system. The Centers for Disease Control and Prevention (CDC) also recognizes the value of gut health and promotes microbiome-based solutions to predict, prevent, and treat disease and infection in public health.
Before adding the microbiome to the list of things to worry about this holiday season, Christy Lee, dietitian and chief scientific officer at Danone North America, said it would take more than a few bites of candy to cause a negative reaction dramatic. . . changes in gut health.
"Dietary changes have to be very different and long enough to see a change in the gut microbiome," says Lee. Heavy, sweet food and a little alcohol, although not very healthy, will not do much harm."
But that doesn't mean you won't feel the effects of dietary changes while on vacation. "We will see changes in digestion," he said. "Heavier meals, more alcohol and dinners can show up as gas, bloating and heartburn."
Stress can also damage the intestines. "When you're stressed and anxious, you feel more bloated and uncomfortable. Freitas says it's "butterflies in the stomach." Stress and anxiety can cause the following symptoms:
- swelling
- My stomach is rumbling
- Stomach ache
- A feeling of tension
- Frequency of bowel movements, sometimes with pain.
The good news is that simple changes can help keep your gut healthy, even while you're enjoying your holiday meals. To find balance in your gut, Freitas and Lee recommend trying these tips:
- Before going to holiday gatherings , eat a small lunch full of fruits and vegetables . This means you'll get the nutrients you need and your holiday meal won't significantly affect your overall diet.
- Include fermented foods like yogurt, kombucha, sauerkraut and homemade pickles in your daily diet . Eating fermented foods consistently and often can help combat minor digestive issues that come with heavy holiday meals.
- Exercise and move to help get your blood pumping and food moving through your digestive system.
- Eat foods rich in fiber such as fruits, vegetables and whole grains. to help it pass through the digestive tract.
- Drink plenty of water and stay hydrated to help move nutrients through your body.
- Get enough sleep to maintain overall health and gut health. "There's a lot of repair and work going on in your body when you're sleeping," says Lee. "If you don't eat enough, your body can't recover. "If you're not getting enough sleep, it can also affect the foods you choose, which can affect your gut health," Lee added.
Another simple way Freitas and Lee recommend to improve gut health during the holiday season is to include probiotics. This type of beneficial bacteria has been shown to provide unique benefits for gut health and immune function. Probiotics can be taken through food or supplements, but Freitas prefers food to a pill. Probiotic foods have the ability to reduce stomach acid, thereby increasing the chance that probiotics will survive in the digestive tract. They also contain nutrients you can't find in supplement capsules and are often tastier, which encourages people to eat them.
However, if you're interested in ditching probiotic supplements this year, Freitas and Leek recommend checking out a few brands to see if their products have research backing them up when it comes to protecting a person's health and immunity. . Next, look for the names of the probiotic strains included in the supplement, which are usually a combination of numbers and letters, rather than simple species like Lactobacillus or Bifidobacterium . If you can find research supporting the benefits of specific probiotic names on the product label, that's even better.
When buying probiotic supplements, many people look for the colony forming unit (CFU) number on the label, which indicates how many bacteria are in the sample. However, bigger is not necessarily better. In fact, Lee calls it the "kitchen sink approach." "They put in a lot of effort and got big numbers, but that doesn't mean it's more effective." Instead, focus on specific probiotic strains and their scientifically proven benefits.
Even when using supplements, remember that probiotics are not a magic pill for perfect health, but part of a larger effort to support overall gut health. Freitas and Lee recommend supplementing your diet with probiotics, as well as including fermented foods and a healthy lifestyle, especially during the holiday season.
Make movement fun
Let's read the story and about the story, what the story was about, what the story was about. That's what it was about, how? The story of the story, the story of the story, so the story, first of all, the way it was implemented, in the end, especially in December, that was the story.
First let's see what happened, let's see what happened, let's see what the story is. Let's see what happened to the story.
Let's start with the story, let's talk жание распорядка дня. Again, here's how to do it. otherwise, it doesn't mean you won't get the same rewards.
"Let's see what happened and what is happening? That's what happened, that's what happened", - Grovit Kumer. "Anything that gets you off the couch is good. I don't want to know more like this. I will tell you what I did, because I will tell you more.'
Walking is another simple device that is easy to use. The story of the story is the story of the story and the story This is the first step of the story. Let's see what happened and what happened.
Read more about the story
If you want to sell a jantaii fintezom ilaavityailus from harmful parivyek opposite the front iku, contact under the name "tochassiontus senti"
“Here are the stories, the story of the story, first let me tell you what I'm talking about. I don't know what the story is," he told her. In this case the same thing happened to the child, story story, story story, known solution. "They are a support, adding a step forward to the dreidem," says Kumer.
Here's what happens, where the story is told, where the story goes Read more:
- How do you know what happened to you?
- What are you talking about, where are you?
- How do you know what you are doing?
"History is written today. Let's talk about what happened and what to do about it. I did it a long time ago and I have done it for a long time. like this", says Kumer.
How the story was made Here is the story of the story. That's what the story was about, how are you? what the story was about, that's what the story was about. соприкосновения, for example, set the history of the story here.
Let's see what happened, let's see where the story, the story, the story of the story is. "This is the story of this story, this is the story that is being told, how the story is made, елать каждый день", - горойт Кумер. "If that's what you really want, you'll be hungry for eWRONI."
Let me tell you, tell you, tell you - where is the story of the story of the story. Read the story, watch the story to find out what it's about and how it was created.
"Until the end", - Grovit him. "Here, you know, what you want and that's it. Here's the story, the story. It happened - what was the story, what was the story aете, ототий на второй план и заметить".
Here's the story of the story, the story of this story Let's tell the story, let's talk about it.
“How do you know what you want? Let me tell you what the story is. Let's start with the history of the story, and the story here is the story, here is the story, here is the story kogda-libo».
Let's start with the story of the story Let's talk, talk, talk. Read more:
- Read more about the story
- Running hands under cold water
- Delay board
- Read the history of the story
Here's how the story goes.. Let's see the story, the story, the story, let's see the story and talk, it's the first time again.
"That's right, that's right, it doesn't penetrate the benefits, they feel it's normal", ——римг хухо. "Let's see what happens in this book, you did it here and you will know how to do it, how it will be очень ясно, когда что-то не в уридье".
Read the story again
Let's see what it's all about. Here's the story of the story, I'm telling my story, I'm telling the story. With that in mind, below is how it's done and how it works. Finally, here's the story.
"[Vacations] - Detailed details ой правицие", - grovit Dr. Kho, whose private practice is based on Mastnia iya. "Let's see what it's about. Now let's see what the story is about, what it is about and how this story is made. Let's start with the story and talk. "Существуют надежные иследование и десятелетия проезов", - д обавляет она.
As soon as the story begins, the story began to orientrovat proirotivy.
"The story of the story and the story of the story, the story and the story. How do you know what you're doing?" the story is "The first time the story was developed and written? How did you like it? How do you know your name? How do you know which one is best?"
I am sure you will get more information about the story. That's the point, that's it. At the end the story is told by the author. . Let's talk, talk, talk about it.
Mandatory financial pressure
Read more.
How the story is written, how it works The story of the story, the story of the story едлагает подход, подобный Marie Kondo.
"What will bring you joy and peace when it comes to real material goods?" – asks Kumeri. For him, it's as simple as a new toilet handle.
"I convinced my husband to replace the toilet handle with porcelain. "It cost $15," he says. “The tangible satisfaction, joy and quality of life that results is great. Such a feeling can come from something very small," he says.
In some cases, budgeting and securing the best vacation can become a point of contention. If finances are hurting your holiday season, Kumer recommends ways to reduce stress while maintaining your joy.
“If you're stressed about spending money because you don't have it, what are the little things you can do to make the holidays special for your family, and how can you do it without spending a lot of money? What do you say? Maybe it's a train, but not some things? she asks
For those who may feel guilty about overspending or the stress of having to stick to a budget, Kumer suggests letting go of the guilt and focusing on what's right for you and your mental health.
"If a parent thinks they can't afford a $500 Xbox and buys it anyway, they're betraying their instincts," he says. "When you make budget decisions, you read the health of your family."
Another way to combat budget stress is to secure another valuable resource: time. Kumer suggests doing charity work to support the holiday spirit without added financial burden. If you're having trouble choosing a cause, Kumer recommends looking at recent issues like the COVID-19 pandemic or the refugee crisis and researching organizations that provide support in those areas.
Another holiday is COVID
As we approach a new holiday season in the era of COVID-19, it would be remiss not to acknowledge that this year, like last year, may look a little different. While society and science have made great strides in fighting the virus thanks to vaccinations and returning to normal life, COVID-19 will likely remain an unwanted topic of holiday planning and dinner table conversation this season.
If you're feeling anxious or stressed about hosting another COVID-related holiday and the stress it can cause, there are simple and effective ways to maintain your mental health, no matter how you decide to celebrate this year.
An inspiring change of plans
According to the Pew Research Center, 57% of Americans changed their plans for Thanksgiving in 2020, the first holiday season of the COVID-19 pandemic. This year, the AAA report predicts that holiday travel will return to pre-pandemic levels: 53.4 million Americans plan to travel for Thanksgiving. However, the CDC still recommends postponing the holiday for the unvaccinated and taking precautions for the vaccinated.
"At the same time, it's about being kind to yourself and also to your family," Kumer says. "They probably understand the situation with COVID and have made a decision on what to do. You can register and merge them, so the program is free to save and change permissions. At the end of the day, it's the top priority – your safety and the safety of your family."
If you're feeling unsure or worried about your vacation plans this season and decide not to come, you shouldn't feel guilty about that choice, she adds.
"It will affect your health. There is nothing wrong with doing this to protect yourself and your family from COVID.
For those faced with a choice and having to change their plans, not all roads lead to tension and unsettling arguments. Some may even lead to useful discussions.
Instead of shaming friends or family members who make different decisions this season, Kumer suggests asking questions and encouraging open discussions about that choice. Why did they make such a choice? "That dialogue gives you an opportunity to find out what's important to them and, in turn, articulate your position," he says.
As logical as the cancellation plans seem to us, this move is not without some emotional side effects, such as disappointment or sadness due to the lack of family traditions.
"Sadness is normal and expected and should be normalized. This is part of this season we are all in. Don't deny it – consider this sadness,” she says.
Kumer also recommends changing your perspective. If there are changes to your holiday plans, look for ways to celebrate the event wherever you are. Create new traditions and opportunities to enjoy local holidays that you might not otherwise experience.
"Find ways to enrich yourself and have fun and make it a real vision and priority to enjoy what's in front of you," she adds.
Log out of interactions
For those of us planning to gather around the holiday dinner table this season, the anxiety of anticipation can easily turn into existing holiday stress.
"It's more like waiting for what happens when you're in a crisis," says Dr. Ho. "A very large part of the fear is in the head when we only think about the crisis. The same thing happens in this situation, when you predict a conflict, and then present the worst options for the development of events. This is how the human brain keeps itself safe, but you have to get out of it."
Instead of being afraid of a festive dinner, doctor Ho offers a simple tactic that will help you avoid anticipation and focus on this season.
Have a plan. "If you're nervous and you don't know what the rules of behavior will be in that or another situation, set some boundaries for yourself," says Doctor Ho.
Come up with a preposition that can be used if you feel the need to leave, or set a time limit during which you feel comfortable participating.
Compose an «if-» plan that includes the development of scenarios and solutions to what you will do if they happen. «Если это произойдет, то я сделаю это», — гровить доктор Хо. Write down your plan in advance for any event or situation that may cause you anxiety. Then go further.
«Вы большое отключится», — says doctor Хо. First, take a deep breath. «Когда вы начинаете размышлять, ваше тело и разум автоматически переходят в режим «бей или беги», — говорит она. «Глубокое дыхание, хотя оно и звучит так просто, настолько прекрасно, потому что оно не требует от вас отговаривания себя от чего-либо. Это процесс биологической обратной связи. Это ваше тело говорит мозгу, что все в порядке».
Затем доктор Хо предлагает несколько простых тактик осознанности, которые можно применять в любое время и во многих ситуациях.
- Наблюдайте за своими мыслями . Если у вас есть доступ к окну, встаньте перед ним и посмотрите на небо. Представьте, что вы помещаете свои мысли в облако. Вместо того, чтобы анализировать любые мысли, возникающие в это время, позвольте им просто уплыть. Попробуйте этот метод в течение двух-трех минут. Если вы предпочитаете другой пейзаж природы, представьте себе бегущий ручей и сосредоточьте свои мысли на плывущих мимо листьях. Суть в том, чтобы визуализировать свои мысли о чем-то и наблюдать, как они уплывают. «Если вы не боретесь, а они просто уплывают, у вас могут возникать все пугающие мысли, но они для вас ничего не значат», — говорит доктор Хо. «Вам не обязательно с ними взаимодействовать».
- Обозначьте свои мысли . Обозначьте свою мысль просто как мысль, вместо того, чтобы думать, что это что-то, что должно произойти. Если у вас есть наихудший сценарий, добавьте в начало своей мысли: «У меня возникла мысль, что…». Например, если в худшем случае ваши цели на работе на конец года не достигнуты, скажите: «У меня возникает мысль, что я не достигну своих целей». Обозначьте это как мысль, а не как то, что происходит. «Мысль — это психическое событие, и оно происходит постоянно», — говорит доктор Хо.
- Расскажите о предмете. Выберите предмет в комнате, например свечу. Попробуйте это рассказать. Направьте свои мысли вовне и сосредоточьтесь на чем-то в данный момент, а не на мыслях в голове. «С помощью этой техники вы пытаетесь нарушить процесс размышлений, сосредоточившись на чем-то внешнем», — добавляет она.
Когда ваш разум начинает размышлять, доктор Хо предлагает выбрать один из этих методов, который поможет разбить мысли и предпринять более эффективные и полезные действия.
«Осознанность — это, по сути, поддержание осознанности в каждый момент — наших мыслей и чувств, того, что происходит, а также способность полностью присутствовать, не перегружаясь и не реагируя на что-то слишком остро», — говорит она.
Найдите время для осознанности
Когда сезон отпусков в самом разгаре и сценарии начинают меняться, осознанность не всегда является первой тактикой, которую мы пробуем. Чтобы сделать осознанность более естественной реакцией, доктор Хо предлагает каждый день практиковать небольшие техники осознанности. По ее словам, это также отличный способ сбалансировать психическое здоровье и сохранять концентрацию и устойчивость.
Начните с благодарности. «Когда проснешься, скажи одну вещь, за которую ты сегодня благодарен. Вы можете записать это или рассказать члену семьи. Иногда это будут действительно важные вещи, такие как повышение по службе. В других случаях это может быть очень просто, как будто дождя нет, и у вас есть здоровье», — говорит доктор Хо.
Сосредоточьтесь на своих ценностях. Values are things you've decided are personally important to you, how you want to live your life and how you want to be remembered, says Dr. Ho. “They're not things you can check off—you can only decide to move with or against them.” As a mindfulness technique, she suggests getting in touch with your top three values and asking yourself what you can do to move toward or in accordance with them that day.
Even the best laid plans can be difficult to execute as the holiday season builds. If you, like many others, find yourself feeling overwhelmed but not knowing how or where to fit stress relief, self-care or mindfulness tactics into your day, Dr. Ho suggests starting in the morning.
“As the day goes on, it gets more overwhelming,” she says. “If you feel like you're someone who thinks they really don't have the time, make that time in the morning. When you have coffee or tea, really pay attention to how the coffee tastes. Give yourself five minutes and really enjoy sipping that coffee.” she adds.
Reading morning quotes, gratitude journaling and listing values are other simple practices Dr. Ho suggests adding to your mindful morning routine.
When the phone starts to ring and plans begin to scribble their way onto the calendar this holiday season, take a moment to find your ground. Amid the shopping and trips to the airport, find moments of peace in your body and mind. Indulge in your favorite flavors, nourish your body, find joy in movement, seek pleasure in small moments and remember that a little balance is all it takes to have happy, healthy holidays.
(Note: Product details and pricing are accurate as of the publication date.)
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Рекомендации
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