Nutritionist Leyla Muedin Has Five Tips to Stay Well During the Holidays

New York, NY, December 25, 2015 --( In her latest article, “Leyla Weighs In: Stay Well During the Holidays,” Nutritionist Leyla Muedin, MS, RD, CDN of the Hoffman Center for Integrative Medicine in New York details five tips to maintain health and wellness during the holiday season.

“The holidays can be a joyful time spent with loved ones,” says Muedin. “But they can often be ruined by the health consequences of holiday excess.” Here are five tips to keep in mind when celebrating with friends and family during the holidays."

1. Eat right: Sugar, white flour, and factory-made trans fats wreak havoc on the immune and cardiovascular systems. Eliminate them from your diet or at the very least keep your consumption of them to a minimum over the holidays. Eat twice as many vegetables as you do fruits. Drink water, not juice or soda. Keep your intake of alcohol moderate and have a glass of water or seltzer with a twist between rounds of cocktails.

2. Exercise: The prescription is five or more days a week. Give equal time to strength training as you do cardio. Also, step up your cardio routine with high-intensity interval training (HIIT). You can shorten your time on the treadmill by incorporating HIIT.

3. Get enough sleep every night: There’s no such thing as “catching up” on sleep over the weekend. What’s lost is lost. The magic number for most is between six and eight hours a night. You should wake up feeling rested and refreshed in the morning. Not getting enough shut-eye suppresses immunity and drives up cortisol. A high cortisol level will thin skin, diminish bone mineral density and keep you in perpetual fat-storage mode.

4. Get some sun: While hard to do outside in colder climates, moderate use of a tanning bed can ensure adequate vitamin D levels. If you don’t want the UV exposure from a tanning bed, take a daily supplement of at least 2,000 IU vitamin D3 every day in addition to your multi-vitamin and mineral supplement. Vitamin D is the “antibiotic” vitamin—especially helpful during cold and flu season.

5. Get happy: We all experience stress in our lives but key to effectively dealing with it is to change our reaction to it. Chronic stress not only wears us down mentally, it also suppresses immunity and propagates inflammation. Exposure to chronic stress can clog arteries. Commit to creating more positive life experiences and remove yourself from toxic situations and people wherever possible.

Read the full article on the Intelligent Medicine website.

LeylaMuedin, MS, RD, CDN works under Dr. Ronald Hoffman, a pioneering complementary medicine practitioner, Director of the Hoffman Center for Integrative Medicine based in New York City, and host of the popular and long running syndicated weekly radio program and podcast “Intelligent Medicine.” Muedin appears twice weekly on the “Intelligent Medicine Podcast” and is a regular contributor to the Intelligent Medicine website.
Dr Ronald Hoffman
Dr. Hoffman
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