Naturopathic Guide to Surviving the Holiday

Feeling jolly and excited or jaded and exhausted?

The holidays can bring it all on at some point!

But throughout all of the planning, buying, traveling, eating, drinking and entertaining, you can still survive with a healthy body, mind, and spirit.

Want to know our secrets how?

Here’s Dr. Graves’ Guide to Surviving the Holidays:


When it comes to a fun and healthy holiday season, it’s crucial to prepare before it starts.  This means everything from enhancing your immune system to ward off bacteria and viruses you will probably come in contact with to having proper supplements on hand to take when stress comes on to putting some self-care time on the calendar.

Dr. Graves says, “To create the holiday experience you want, you must be proactive versus reactive.”

Specifically, Dr. Graves recommends the following:

schedule an acupuncture, cupping, or massage appointment right before holiday travel or events as well as one during and/or after the season.  Allow these appointments to calm your nervous system, unblock energy from stress and/or grief, and detox your system of harmful toxins.

These appointments also provide quiet time for you to sit with your emotions and still your mind – both valuable during a frenzied time of year.

have supplements on hand such as Acute Immune, Breathe Easy, and elderberry syrup.  Take two Acute Immune™ by Mountain Peak Nutritionals® once a day before getting on an airplane, shopping with crowds, or being around anyone who is sick.  At the first sign of sickness, take two capsules three times per day.

For sinus congestion, pour Breathe Easy® into one bottle of saline and spray into nose every few hours as needed throughout the day.

Support the immune system during sickness with elderberry syrup each day – follow bottle instructions.

schedule self-care.  Stock up on epsom salt and tea leaves, pick up a good book, and/or put a snowshoe afternoon on the calendar. Warm baths, a cup of hot tea after dinner, reading in a quiet house before bed, or just spending time in nature can all be essential for keeping a clear and calm mind during such hustle and bustle.


The thought of buying the kids one more gift while you are already over budget, volunteering for one more school event, attending another holiday party, or just trying to squeeze in one more holiday activity is enough to make anyone lose their cool.  But the guilt that comes along with saying, “no,” can be paralyzing for some of us.

If the pressure of making the holidays perfect is something you suffer from, we understand. This is why we encourage you to release any feelings of guilt or shame.

YOU are worthy of love and respect even if your holiday season doesn’t look like a photo shoot.

To let go of feelings of guilt, try:

taking a break from social media.  Limit your usage or commit to a social media-free holiday season. You may be surprised at the freedom and presence you feel.

being honest. This year be true to yourself. It’s okay to say no to a party or to leave early if family discussion is making you uncomfortable.  It’s okay not take the kids to holiday events that may be too expensive for your budget.  And it’s okay to tell your spouse that you need a night of peace and quiet – even if that means just watching a movie on tv or having a good cry because you miss loved ones who have passed away.

Make every decision with love and kindness – not just for others, but for yourself as well.

letting the holidays be organic. Loosen the reigns of planning every single weekend, day, and moment.  Special moments will come – they don’t all have to be planned.

One other part of letting go of guilt on the holidays is acknowledging when you need help. Whether that is needing an extra hand to help clean the house or talking to a holistic counselor to process grief during this time of year, there is nothing wrong with you – it’s healthy to seek help.


When it comes to tackling the holiday season, balance is key.

One of the hardest things to do is have unrealistic expectations in which you deprive yourself of enjoying the things you love. Let’s be honest…food is going to be decadent, drinks will be flowing, and workout schedules may be put on the back burner.

But that doesn’t mean you need to stick to a strict diet and routine. Our advice?  Just have a good mindset!

As long as you have a balanced mindset, the holidays can be filled with love, joy, good health, and yes, some eggnog, pumpkin pie, and a few late nights!

To stay balanced throughout the season, we recommend:

eating plenty of protein, fruits, and vegetables, especially on the day of parties or gatherings where rich food and sugary drinks will be served.

take CraveArrest™ by designs for health® to curb unhealthy cravings by balancing neurotransmitters

take a Liver C™ Formula by Mountain Peak Nutritionals™ pill at night to support your liver in cleansing your system of unhealthy food and drinks

take an enzyme such as Digestzymes™ by designs for health or Digestion GB by Pure Encapsulations for digestion support BEFORE a big meal or Similase® by Integrative Therapeutics BEFORE OR AFTER a big meal

drink plenty of water everyday

take a strong probiotic everyday; ideally 100 billion, but at least 25 billion

try at HIIT (high intensity interval training) workout for 20-30 minutes

bundle up and go for a walk a few times a week

download a meditation app to listen to at lunchtime

taking a nap or laying down when you have a few minutes to let your body rest and calm cortisol production

Think you’re ready to start decking the halls? Just remember…your holiday season should be filled with love, joy, authenticity, and some fun.  This means loving yourself as well as respecting your health along the way.

If you need help releasing the stress, finding the calm, and giving your body support through it all and you live in Castle Rock, Castle Pines, Highlands Ranch, Lone Tree, Centennial, Parker, Larkspur, Monument, Colorado Springs, or the Greater Denver Metro area, please call us at (303) 688-6698 or click here to schedule a free 15 minute phone consultation with Dr. Graves to get advice on how to cope.

Here’s to wishing you a healthy, calm, and memorable holiday season!

Posted in blog, Functional Medicine, mental health, Natural Medicine, Natural Remedies, Self Care Tagged with: , , ,

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