THE 12 STRESS-FREE DAYS OFCHRISTMAS

With our packed calendars, squeezed budgets and fraught family functions, holiday pressures can take a toll on our health. But don’t let them. Instead, try one of these strategies each day for a stress-free season.

BY JILL BUCHNER ILLUSTRATIONSBY NEIKO NG

When you’ve got five out of seven nights booked for holiday gatherings, chances are exercise isn’t on the schedule. Change plans with friends or family one night to go for a walk or a skate or even hit the toboggan hill together. “Being physically active helps lower cortisol [a.k.a. the stress hormone], helps maintain our blood pressure and releases endorphins,” says Dr. Bryn Hyndman, medical director at Vancouver’s Qi Integrated Health. “So it actually helps us manage stress and feel better.” Getting outside will give you a breather from all the togetherness; plus, as Dr. Hyndman points out, “being outdoors in nature is shown to be calming.” Does an email alert from work or a text from your mother-in-law send your anxiety soaring? It’s time to unplug. A 2011 Swedish study connected high-frequency cellphone use to an increased risk for reporting mental health issues, including symptoms of depression. Schedule time for checking emails, then power down for the rest of the day so you feel present at holiday gatherings, suggests Marc Woods, registered psychologist at Genest MacGillivray Psychologists in Halifax. “Treat it as a task to be accomplished, like brushing your teeth,” he says. “Once it’s done or scheduled for later, you don’t have to sit around worrying about it.” If separating from your phone is a struggle, start with small goals, like checking your emails and messages for just 15 minutes after every meal.

A holiday to-do list can cover a lot of ground: Buy a present for your spouse, pick up cranberries, book a flight to your parents’ place. However, when the list is long, we tend to treat all items like top priorities and feel like failures if we don’t complete our tasks. Toronto relationship expert Kimberly Moffit recommends ranking your to-do list. “How important are these tasks really?” she asks. “If you don’t get some things done, it’s not the end of the world.” Moffit suggests to-do apps, such as Todoist or Nozbe, which enable you to colourcode tasks by importance. “Knowing you’ve accomplished your top priorities can help you put away your work.”

Sugary treats can cause blood-sugar spikes that lead to headaches and drops in energy. “That can really compound anxiety in people who are already feeling stressed,” says Dr. Hyndman. Instead, start your day by filling a slow cooker with healthful veggies, lean meat and whole grains so you can come home to an easy dinner rich in fibre and protein that will keep your blood sugar— and your mood—stable.

FOR A ROUNDUP OF DELICIOUS SLOW COOKER RECIPES, VISIT canadianliving.com/slowcooker.

Creating something that requires focus—such as knitting a scarf or crafting homemade cards—is a gift for your mental health. “That kind of activity can stimulate a pattern of consciousness we call flow, or deep focus, where we are completely present in what we’re doing,” says Dr. Hyndman. “We’re not thinking about the past, we’re not thinking about the future. There is a calm and joy that comes with that.” And that’s just what the season calls for.

If you’re having a not-so-silent night, keep a pen and paper beside your bed to record what’s on your mind. “When things are written down, there’s less mental stress because you don’t have the fear of forgetting them,” says Dr. Hyndman.

Nervous about feuds at a family gathering? Play with the kids. “Spending time around children can be helpful in dissolving tension,” says Dr. Hyndman. One study has shown that fathers get a burst of oxytocin—a feel-good hormone—when they play energetically with their kids, while mothers get a similar increase when they’re very affectionate with their children.

Feeling frazzled after a busy day of work and shopping? Take 10 minutes to breathe deeply and with awareness. “When you have stress, you have more muscle tension, your heart rate increases and your breathing gets more shallow,” says Woods. “When you’re breathing deeply into the lower part of your lungs, you get more oxygen, it helps slow your heart rate and it induces a more relaxed state.” An app such as Breathing Zone can coach you along.

If your holidays are more hairy than merry, Dr. Hyndman suggests trying the supplement L-theanine, naturally found in green tea. “It may help support levels of GABA, serotonin and dopamine [neurotransmitters that are “feel-good” hormones] in the brain, which have a calming effect,” she explains.

From morning to Nighty Night

Rooted in the power of plants, our family of teas is nature’s remedy for everyday life, and each blend stems from centuries-old traditional herbal wisdom.

When you’re feeling overwhelmed, speak to someone supportive. “If something is bothering you, talk to somebody who will listen to you and help you feel understood and validated,” says Woods. “Sometimes, the person will also help you problem-solve.” A 2009 University of Michigan study found that bonding helps increase women’s progesterone levels, in turn decreasing stress and anxiety.

Before another overwhelming day or week, spend five minutes looking at your schedule and book a few quiet breaks, suggests Dr. Hyndman. If something’s not urgent, see if it can be put off until January. “Part of planning ahead is making sure you take care of yourself,” she says. And knowing where that next moment of Zen is coming from will help get you through the more stressful moments.

Listening to carols not only helps get you in the Christmas spirit but also helps you relax. Studies show music can lower heart rates and reduce stress. Jennifer Buchanan, a music therapist in Calgary, says slow minor-key songs help relax the brain (think “What Child Is This?”), while instrumental versions can help with productivity at work, but the best calming music comes down to personal preference.

Screen sense

Using technology can be a pain—really. Here’s how you can combat tech-related health issues.

BY RHEA SEYMOUR

CANADIANS SPEND MORE than six hours a day looking at smartphones, TVs, tablets and computers. But all those screens are taking a big swipe at our health; in one recent U.K. study, 84 percent of hand-held device users between the ages of 18 and 24 reported pain in at least one body part.

This is no surprise, says Vancouver physiotherapist Carol Kennedy. “People sit at the computer at work all day, then they come home and get on the couch with a tablet to surf the Internet, and in between, they’re talking and texting on smartphones,” she says. “All that device use adds up.”

Just what can it add up to for you? Watch for these tech-related health issues:

Text neck

A smartphone user sends and receives an average of 764 texts a month, according to a Nielsen consumer report. All that time with your head tilted forward puts you at risk for developing “text neck,” a musculoskeletal (MSK) condition that may cause headaches, plus neck, shoulder and upper-back pain.

Think of your head as a big bowling ball on your shoulders, says Margo Fraser, a Calgary-based Canadian certified professional ergonomist. “When the neck bends forward as we lean into our devices, the shoulders have to support the weight of our heads, increasing the stress on the muscles,” she explains. Hunching over your phone with your head at a 45-degree angle can increase the pressure on your spine from about 10 pounds to 49 pounds, according to a study by New York spinal and orthopedic surgeon Dr. Kenneth Hansraj. prevent it! Avoid tucking your chin more than 20 degrees toward your chest when you look at your screens, says Kennedy. So if you’re looking at your device in your lap, your head is tilted too far forward. If holding your phone at eye level is tough, try an app, such as Text Neck Indicator Lite, to keep tabs on your posture.

Texting thumb

If you’re a prolific texter, your thumbs might ache. The carpometacarpal joint at the base of the thumb is prone to osteoarthritis, a wear-andtear degeneration and inflammation that occurs as cartilage wears away. The repetitive motion of texting and gaming may also make wrist and thumb tendons sore. prevent it! Use both thumbs to text; single-handed texting while holding the phone in the same hand puts additional stress on the joint. “Texting quickly with fewer pauses also leads to more symptoms, so go slow and take breaks, or limit the time spent texting,” says Kennedy.

“If you feel tension in the brow area or pain and pressure behind the eyes, that’s a sign that your eyes are tired and need a rest.”

Mouse finger

Spending hours at a computer can lead to a variety of MSK conditions, related to prolonged fixed positions or repetition. “Mouse finger,” for example, is caused by repeatedly using the same finger on the mouse, says Fraser. Your shoulders can also ache if your keyboard is wider than they are or if you have to reach too far for the mouse. prevent it! “Sometimes, you have to change the mouse to the other side for a while, or use a tilted mouse or some forearm support,” says Kennedy. A tablet-and-stylus setup (like the Wacom systems) can eliminate clicking altogether. If possible, get an ergonomic assessment of your workstation.

And take breaks. At least once an hour, get up and move around for up to five minutes, says Fraser. For inspiration, check out the free Straighten Up Canada app from the Canadian Chiropractic Association, featuring 12 posture exercises.

Sleep disturbances

Watching TV, texting friends and checking email before bed can lead to a lousy night’s sleep—and 95 percent of those surveyed by the U.S. National Sleep Foundation used some form of technology within an hour of bedtime. That keeps you from disengaging and clearing your head before sleep, warns Dr. Adam Moscovitch, medical director of the Sleep and Fatigue Institute in Calgary and Toronto. Plus, the blue light from LED screens hinders the release of the sleep hormone melatonin, making it harder to drift off and have a restorative deep sleep. prevent it! Avoid using electronic devices within three hours of bedtime. Not possible? Filter out the blue light with a screen protector, or use apps, such as Twilight or Night Filter, that gradually shift the tone on your screen as night falls, or wear specially designed orange eyeglasses.

Digital eyestrain

You view your smartphone, tablet or laptop at a “reading” distance, which can be tiring for your eyes. Focusing for too long can strain our eyes, explains Dr. Ken Roberts, a Fredericton ophthalmologist. Prolonged focusing may also lower your blink rate, causing dry eye, which makes your eyes burn and water. prevent it! Eyestrain usually sets in after two hours of device use, so watch the clock. “If you feel tension in the brow area or pain and pressure behind the eyes, that’s a sign that your eyes are tired and need a rest,” says Dr. Roberts. “Take a 10- to 15-minute break and do something that doesn’t require near vision.” Increasing your screen’s font size and using artificial tears to moisturize the eyes may also help.

effortless

ENTERTAINING

Wow your holiday guests by serving this deliciously festive cocktail. The Vitamix blender is your key to creating a variety of gourmet drinks and dishes, from main courses to sides to desserts like sorbets—even hot soups—with minimal time and effort. It’s entertaining made elegantly simple. Cheers!

Cranberry Margarita

Yield: 6½ cups (1.5 L) Total Time: 50 minutes Diffi culty: Intermediate

INGREDIENTS Cranberry Jam:

¾ cup (75 g) fresh cranberries ¼ cup (50 g) granulated sugar ¼ cup (60 mL) water 2 tablespoons (30 mL) orange juice 1 teaspoon orange zest

Cocktail:

8 tablespoons (120 g) cranberry jam 2 ounces (60 mL) lime juice 4 ounces (120 mL) orange juice 6 ounces (180 mL) tequila 5 cups (1.2 L) ice cubes

DIRECTIONS

1. To make the cranberry jam, bring cranberries, sugar, water, and orange juice to a boil in a medium saucepan. Reduce the heat and simmer, stirring occasionally, until thick with jam consistency, about 30 to 40 minutes. Mix in the zest and let cool. 2. Place 8 tablespoons jam, lime juice, orange juice, tequila and ice into the Vitamix container in the order listed and secure lid. 3. Select Variable 1. 4. Turn machine on and slowly increase speed to Variable 10, then to High. 5. Blend for 35 to 45 seconds or until desired consistency is reached.

Find more holiday recipes at vitamix.ca