‘Tis the season for cookie exchanges, cheesy “home for the holidays” movies, crackling fireplaces, reuniting with loved ones from near and far, and all sorts of other holly-jolly. Unfortunately, ’tis also the season for your father-in-law’s unsolicited political ramblings, mile-long shopping lists, holiday gatherings without a single vegetable in sight, and runny noses.
We all rely on different tools and practices to keep ourselves healthy (and at least mostly sane) throughout the potlucks, family outings, travel, and late nights wrapping presents. We squeeze our workouts in before heading to grandma’s house, live off of chicken and broccoli in between all of the hot chocolate and pie, and log more minutes using meditation apps than throughout the rest of the year combined.
There’s no getting around it: This time of year is as exhausting as it is comforting. That’s why we put together this Holiday Survival Kit, an arsenal of supplements and guilt-free snacks to help you navigate some of the challenges the season has to offer. Whether it’s your overloaded digestive system or your frayed nerves that need a little extra support, we’ve got just the thing.
- ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a certified personal trainer and registered dietitian with The Vitamin Shoppe. Karen Linardakis Cooney, B.C.H.H.P., C.N., M.A., is a nutritionist and board-certified holistic health practitioner with The Vitamin Shoppe.
For gut support when the buffet wreaks havoc…
Our digestion is an obvious casualty of the holiday season, when our usual meal prep routines get thrown off and all manner of desserts and other indulgences find their way onto our plates. “Holiday meals tend to be richer, heavier, and far less predictable than our normal
routines,” agrees Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a certified personal trainer and registered dietitian with The Vitamin Shoppe.
Help your system weather the storm with a probiotic supplement. “A daily probiotic can help keep digestion on track by supporting a balanced microbiome,” Michels says. Try Garden of Life Dr. Formulated Once Daily Men’s Probiotics or Garden of Life Dr. Formulated Once Daily Women’s Probiotics. Each provides 50 billion CFUs of a variety of healthy bacteria studied for benefits spanning from digestion to immunity.
If you’re dealing with indigestion or other upset at the hands of the latest very-merry feast, keep digestive enzymes handy. “They offer an extra boost when large or high-fat meals feel challenging,” says Michels. Take The Vitamin Shoppe brand Digestive Enzymes before meals to stoke your digestive fires so you’re not laid out on the couch an hour later.
For stress from crowded shopping malls and Overbearing in-laws…
Most of us could use a little help unwinding all year long—and the holidays have a funny way of driving even the calmest of us into stress overdrive. Whether you’re reeling from stampedes of holiday shoppers or your mother-in-law’s latest comment, magnesium is a simple way to help your body and mind find some chill. “Magnesium glycinate, in particular, is a gentle, well-absorbed form of magnesium that supports relaxation without drowsiness,” says Michels. It helps soothe tense muscles and promotes a calmer stress response. Try The Vitamin Shoppe brand Magnesium Glycinate an hour or two before bed for best results.
For a quick protein fix when you’re stuck in vacationer traffic…
Don’t settle for crummy gas station food on your way to grandma’s house this year! While holiday routine changes and travel can derail your usual eating routine, you can still hit your protein goals with a little preparation. “Protein snacks help you stay on track without feeling like you’re restricting yourself,” says Karen Linardakis Cooney, B.C.H.H.P., C.N., M.A., a nutritionist and board-certified holistic health practitioner with The Vitamin Shoppe. Because protein digests more slowly than carbs, it keeps your energy stable and helps you avoid irritability, brain fog, and “hanger,” which no one needs amidst the hustle and bustle of this season, she adds.
Stock up on protein-packed bars and other snacks to grab when you’re stuck in the car, at the airport, or crashing in your childhood bedroom, and you’ll never be caught without enough of the muscle- and metabolism-supporting macronutrient. Seasonal picks like Built Brands Salted Caramel Puff Protein Bars and David Blueberry Pie Protein Bars will get you into the holly-jolly spirit and keep you fueled.
For immune support when your nieces and nephews are sneezing all around you…
It’s a cruel joke that in much of the U.S., the snowflakes and chilly temperatures that make the holidays so cozy and nostalgic also mean that half the friends and family members you gather with are coughing, sneezing, and blowing their noses in your face while you celebrate.
To avoid spending these special days in bed, keep your body’s defenses strong with immune-loving staples like The Vitamin Shoppe brand Vitamin D3 & K2 and The Vitamin Shoppe Vitamin C. Ample vitamin D, which is hard to come by in much of the country this time of year, is vital for hormone balance, energy, and immune function. Meanwhile, vitamin C is a superstar antioxidant, helping your body ward off oxidative stress, which can tank your immunity, speed aging, and contribute to chronic disease risk.
For blood sugar balance after eating all the pie…
Sticking to your usual healthy habits is essential for maintaining healthy blood sugar throughout the holiday season’s minefield of sweets and other indulgences. “Festive meals, travel, and family plans can mean more snacking, eating later, and experiencing bigger swings in appetite and energy,” Cooney says.
To combat this, make sure your meals include plenty of fiber, down some protein and healthy fat alongside all the cookies, and move your body every day (especially after eating!). For extra credit, add Vthrive Advanced Blood Sugar Support to your routine, too. “Blood sugar support supplements can help promote healthy metabolism when eating routines are less consistent,” notes Cooney. This particular formula contains chromium, a trace mineral that supports insulin function and glucose metabolism, as well as berberine and cinnamon, which also work to keep blood sugar balanced.