by Setareh Moafi, Ph.D., L.Ac.

The busy holiday season comes upon us during the most Yin time of year when what the body needs most is to slow down and rest. Nonetheless, there are things you can do to offset the Yang energy of this often stressful time of year by simplifying your habits and self-care to keep yourself from getting rundown.

Below are three simple changes you can make to keep your energy and immunity strong — without adding to your shopping or to-do lists.

3 Shifts to Optimize Your Health During the Holidays

1. Eat warm, cooked foods

   By this I mean try to eat only warm, cooked foods.

   Avoid salads, smoothies and too much fruit, all of which can create Cold and even Dampness in your Stomach and create a fungal terrain that can compromise your gut health, which is foundation for your immune system.

   According to Chinese Medicine, the nature of foods is essential to how each food is assimilated in the body, and this has seasonal implications. For example, cucumbers and watermelon are considered more cooling, which is why they’re more readily available during the summertime, while meats such as lamb are more warming and therefore more common in colder climates. So meat stew would be an appropriate wintertime stew and watermelon juice is more appropriate during the hot Summer.

   Spices are also considered more warming according to Chinese Medicine, so adding more spices such as cinnamon, ginger, cumin, and cardamom to your diet during the colder months will not only keep your body warmer, but it’ll also support your gut health and optimize your immune function.

   
   

2. Do less by saying no more

   The more Yin seasons of Fall and Winter are great for laying down the foundation for harvesting your goals and dreams, but the very Yin nature of these times of the year make it essential to take more time to rest. It’s no wonder many animals go into hibernation during the wintertime.

   Sometimes more rest starts simply with doing less by saying no — in saying no to others, you say yes to more of your own personal needs, which in and of itself initiates the process of slowing down.

   You don’t have to go to every holiday party or get your workout in every day.

   According to Chinese Medicine, boundaries fall in the domain of the Earth element, which must be upheld during all seasonal transitions and throughout the year to keep your immune function strong. That’s because the Earth element is comprised of your Spleen and Stomach, the main organ systems in charge of digestion and gut health. Healthy boundaries come out of having a healthy Earth energy and having the ability to say no. (You can read more about why boundaries are essential to your health in this article.)

   The Yin months of the year are a time to slow down and build your energy, not expend it.

   To prevent yourself from overdoing it, it’s essential to listen to your body and say no when you can.

   
   

3. Go to bed earlier

   The more rest you get during the Yin months, the more energy you’re conserving and consolidating so you can brings your dreams to fruition during the more Yang months. The less rest, and especially sleep you get during the Fall and Winter, the more you’re going to tax your Lungs (Fall) and Kidneys (Winter), which will leave you feeling exhausted as the Yang energy starts to rise during the warmer seasons.

   Lack of rest also compromises your immune function making you more prone to colds and allergies during the Spring and Summer months.

   Since the rest you get at night helps you consolidate more of your Yin resources, over time when you go to bed earlier you’ll find yourself more focused and energized during the day.

   According to Chinese Medicine, the most essential time to be asleep is from 11pm to 1am during which the Liver and Gallbladder start to build blood and regulate Qi to support emotional processing, hormone balancing and detoxification.

   You can definitely rest and sleep more during the day (and if you can, you should!) but it’s difficult to generate the blood that gets lost by staying up late at night and this is especially true for women because of monthly menstruation.

   If it’s hard for you to think about getting more sleep or getting to bed before 11pm, start with going to bed 5 minutes earlier than you normally do every night for one week — at the end of the week you’ll have gained over 30 minutes of extra nightly sleep (or at least rest).

   It’s also important to do something relaxing and turn off cell phones, tablets and TVs at least one to two hours before bedtime to calm your nervous system and allow your melatonin levels to rise so you can sleep more restfully. (You can read more about the importance of sleep and how it affects your health in this article).

   
   

Remember that small, incremental shifts lead to big transformations. But these transformations take time. It’s important that you nourish and be gentle with yourself, focusing on what you have to enjoy during this beautifull holiday season.

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Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic she runs with her husband, Salvador Cefalu, M.S., L.Ac., that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Dr. Moafi offers clinical services and transformational courses that blend the ancient practices of Classical Chinese Medicine and Yoga. Learn more at www.setarehmoafi.com and www.acenterfornaturalhealing.com.