5 Simple Self-Care Practices for the Holidays

The holidays can get a little crazy. With allthe shopping, decorating, planning and celebrating, it's easy to put yourselfon the back burner.  This season is allabout giving, but that doesn't mean you have to neglect yourself and yourwellbeing in the process. 

Remember, you can't pour from an emptycup.  We want to make time for everyoneand everything on our list.  But we can'tbe present and give to those around us when we ourselves are not whole. 

Lately, I've been feeling more than a littlestressed and overwhelmed, thinking about my schedule and all that I have to getdone before Christmas. If you can relate, it may be time to add a little self-careto your to-do list. Pencil in some time to reconnect with yourself and rechargeso that you can fully enjoy the holidays.

What is Self-Care?

Self-care is any activity that we do deliberatelyin order to take care of our mental, emotional, and physicalhealth.  This doesn't necessarily meancreating an elaborate beauty routine or scheduling a costly trip to the spa.

Anything that allows you to turn your mindoff, relax, and relieve stress is a form self-care.  It's a way to be good to ourselves andpractice self-love.

There are so many benefits to self-care,especially during this busy season when we tend to over-extend ourselves andour resources. 

ThisChristmas time let’s make our own wellbeing a priority. Here are 5 ways you canpractice self-care over the holidays.

1. Check in with yourself

With so much goingon it's easy to push our feelings to the side and lose touch with ourselves andour emotions.  It's the holidays andwe're supposed to be happy and cheerful. You may feel like you have to be in the Christmas spirit all month long,but that's just not realistic.

How are you reallyfeeling?  Listen to your body. Allowyourself to feel your feelings, good or bad, instead of masking them under aguise of holiday cheer.

Consider journalingor even writing letters to loved ones if something is on your heart.  Writing is a great way to acknowledge ouremotions and process them in healthy ways. 

2. Exercise

Get your endorphinsflowing with a little physical activity. It's a great way to relieve stress,energize your body and clear your head. Whatever form of exercise you enjoy, whether it's lifting weights, yogaor going for a walk, make the time to do it. 

Along with its manyother benefits, exercise is a proven mood-booster.  This is something we could all use. WheneverI work out, I feel much more positive and less stressed out afterward. It'snever something I regret.

I haven't had asmuch time as usual to get to the gym, but I still try to get a little exercisein by doing workout videos at home. That's been a great way to stay active during this hectic season. Thereare tons of free videos on Youtube for almost any type of exercise you canthink of!

3. Eat well

As someone wholoves egg nog and hot chocolate, I would never suggest you abstain from allholiday goodies.  But it's important totake care of your body and find a healthy balance.

There's nothingwrong with treating yourself!  Enjoy thedinners, parties and other gatherings, but in between those events go forlighter, healthier options.  Overindulging on unhealthy foods can cause not only weight gain, but also affectyour mood and energy levels.

Treat your bodywell by balancing the unavoidable treats with nutritious meals to off-set anynegative effects and keep you feeling your best all month long.

4. Cultivate gratitude

Everywhere you lookthere are reminders of all the things you don't have. Commercials andbillboards showcase the latest and greatest of everything. There's anunderlying spirit of materialism that is easy to get caught up in.

Instead of gettingbummed out by what you feel you may be lacking, change your perspective.  Focus on those things that you're grateful forand you'll start to see a positive shift in your mindset and attitude.

Cultivatinggratitude improves overall wellbeing. We feel happier, more content and atpeace in our daily lives. It's been shown to improve mental, emotional and evenphysical health.

Do this as often asyou can.  Try creating a gratitude list.Write down all the things in your life you're grateful for. You may besurprised to see the many blessings you've overlooked.

5. Schedule Downtime

It may seem odd to schedule time to do the activities you enjoy.  But as your calendar fills up, it's easy to neglect doing the things that bring us happiness and allow us to unwind. Activities like hobbies, reading, meditating, or even catching up on a favorite tv show are great ways to de-stress. And this is an essential part of self-care.

With all the socialevents going on, it's a good idea to schedule regular time to slow down and takeit easy. Aim for a little 'me time' at least once a week to make sure you'reable to recharge from all the revelry and socializing.

If you find yourselfovercommitted, don't be afraid to say no! You're not obligated to go to every holiday dinner or ugly sweaterparty.  Prioritize yourself and make timefor the activities that will bring you peace and tranquility even if just for alittle while.

The holidays don’t have to be a crazy time.  Keep things in perspective and be kind to yourself if and when things don't go according to plan.  Combat stress by incorporating a little self-care into your routine whenever possible and have a happier, more enjoyable holiday season.

How do you practice self-care during theholidays (or any time of year)?

5 Tips for Managing Eczema this Winter

Winter is such a magical time of year!  There's snow and lights, fun and festivities, and soooo much food!!

But you know what's not magical about winter?

Eczema!

For eczema sufferers, winter can actually be the WORST time of year (believe me, I know)!  The cold weather leaves my skin particularly dry, flaky and prone to flare-ups.  And that's the last thing I want to be worried about, especially over the holidays.Eczema can creep up in any season, but winter is especially rough on sensitive, eczema-prone skin.Cold air, central heating, hot baths and even certain fabrics dry out the skin, stripping away our natural oils. These oils create a barrier on the skin, protecting us from the outside world. However, when this moisture barrier is compromised, allergens and irritants can get through, resulting in the itchy, inflamed patches we know as eczema.It's hard to avoid these aspects of winter weather that dehydrate the skin. Luckily, there are a few things you can do to manage eczema and keep your skin happy and healthy this winter. 

1. Moisturize!!!

I can't stress enough how important it is to keep your skin moisturized, especially during the cold weather months. And this goes for everybody!  Unless you can migrate south for the winter, dry air inside and out is impossible to avoid.  Keeping your skin hydrated and protected from the elements is one of your best defenses against unpleasant symptoms.Having a good quality moisturizer is key. And I don't mean one of those scented lotions that last for a hot minute.  These can actually irritate sensitive skin. Instead, try a thicker, more hydrating cream or ointment.  These not only soothe dry, itchy skin, but also help repair the skin's barrier function.Look for these hydrating ingredients when choosing a moisturizer:

• Petrolatum
• Silicone derivatives (such as dimethicone)
• Glycerin
• Hyaluronic acid
• Ceramides
• Fatty acids

My favorite moisturizer for eczema is Eucerin Original Healing Rich Cream.  I've been using it for years and it's the first thing I reach for when I feel any symptoms of eczema or dry skin in general.  The company also has a newer eczema-specific cream that I plan to try. But there are many other dermatologist-recommended moisturizers that you can try as well.Apply your moisturizer right out of the shower to really lock in moisture, for longer lasting hydration.  And if you suffer from eczema outbreaks on your hands like me, I've found that wearing cotton gloves over my cream keeps my skin moisturized for much longer. I usually do this at night and it does wonders for any dry patches on my hands. 

2. Use a humidifier

When the temperature drops, so does the humidity. The air is already very dry during the winter and once the heater gets turned on, say goodbye to any moisture!  A humidifier helps to add moisture back into the air and reduce the drying effect on your skin.Another option is to place a bowl of water in your room to increase the humidity. With either option, be sure to change the water regularly to avoid bacteria growth, which could further exacerbate eczema symptoms. 

3. Add probiotics

Eczema isn't just a skin condition.  For many, it's a sign of a deeper problem within.Research shows that eczema may, in fact, be an autoimmune disorder. Minor triggers or irritants that are usually harmless cause an extreme inflammatory reaction in those of us with eczema, causing the immune system to attack the skin (source).With 80% of our immune system located in our gut, probiotics help to address this root cause by protecting against immune dysfunction and reducing inflammation.There are many varieties of probiotics on the market.  Look for a high-quality supplement with 5 to 100 billion CFU (colony-forming units).  Also make sure it contains the bacteria strains Lactobacillus rhamnosus and Bifidobacteria, as these have been shown to support skin health.  I've used the Primal Defense Ultra Probiotic (recommended by my doctor) made by Garden of Life and had good results.You can also get your probiotics from fermented foods like sauerkraut, kefir, kimchi and yogurt. These foods are a natural source of good bacteria that you can easily incorporate into your diet. 

4. Adjust your diet

For most of us winter isn't the healthiest time of year. It's hard to resist the holiday goodies and treats, but the food you're eating may be contributing to your skin woes.  Certain foods trigger eczema symptoms and cause sensitive, winter skin to break out even more.As much as possible, stick to a diet of whole foods, organic fruits and vegetables, and quality meats. Load up on nutrient-dense foods and drink plenty of water to stay hydrated. Avoid processed and inflammatory foods like gluten, corn, dairy, soy, and (it pains me to say…) sugar!Many people with eczema actually suffer from underlying food allergies or sensitivities. Uncovering any foods that trigger your eczema can be a game changer for effectively managing or even eliminating your symptoms. To find out if food intolerance is the cause of your eczema, try an elimination diet. Cut out all foods that may trigger eczema for a period of time. Then gradually reintroduce those foods back into your diet and note their effect on your skin. 

5. Reduce stress

With all the gifts, the decorating, and the traveling, getting ready for the holiday festivities can be extremely stressful.  And this can take a toll on your skin.Many people find that their eczema worsens when under stress or anxiety.  The body is on high alert, experiencing a "fight or flight" response. Stress hormones are released leaving you vulnerable to inflammatory chemicals and weakened immunity, which can increase symptoms of eczema.Don't forget to take care of yourself this winter. Reduce stress by planning ahead and practicing mindfulness in the midst of the chaos. Your skin will thank you!I hope these tips help you stay eczema-free this winter! 

So tell me…Do you suffer from eczema or dry skin?

How do you keep your skin healthy during the winter? 

*This is not a sponsored post. I did not receive financial compensation for any products mentioned. The opinions are completely my own based on my experience.*  

Gut Health and Healing

If you really want to get healthy, the first place you should start is your gut!

Our gut controls so much of our overall health. In fact, 70% of our immune system is located in the gut. Not to mention, it’s where all of the nutrients our bodies need to function come from.

A healthy gut = A healthy you!

Before I started learning about gut health, I thought eating a healthy diet and exercising was enough to improve my overall health and wellbeing. But even with these healthy habits, I constantly felt exhausted and generally unwell physically and mentally. I always seemed to be coming down with some illness and was in and out of doctors’ offices with no concrete explanation.

Just more and more frustration.

It wasn’t until I visited a nonconventional doctor who, to my surprise, prescribed me probiotics to help with eczema, that I began to explore this topic of gut health and its far-reaching impact on our bodies.

What is Gut Health?

Your gut isn't just your stomach, as I once thought.  It’s your entire digestive tract running all the way from your esophagus to your rectum. It's responsible for taking in and excreting the food we eat.  But it also contains microbes and nerves that communicate with the brain and other parts of the body affecting everything from hunger to mood.  Experts have referred to the gut as the second brain.

When it comes to gut health, it's all about balance.  Good and bad bacteria that live in our intestines make up our gut microbiome. When in balance,  they allow for the proper digestion of food and absorption of nutrients which our bodies rely on for everything from energy production to hormone balance, skin health to mental health, and even toxin and waste elimination.

When this balance is off, it can create major problems, but not just for your digestive system.  It can negatively impact your immune system, and lead to autoimmune diseases, skin conditions, endocrine disorders, and cancer (source).

The cause? There are various dietary, environmental and lifestyle factors that can lead to poor gut health. We're all different and genetics play a role in what affects our gut the most. Some things to watch out for are:

• Overuse of antibiotic
• Excess alcohol
• Lack of whole foods and fiber
• Diet high in processed foods
• Consumption of GMOs
• Sedentary lifestyle
• Poor sleep quality
• Stress

Given the society we live in, it's almost impossible to avoid all of the triggers above.  For me, many of these have contributed to my own gut issues.

My Battle with Gut Health

I've had poor gut health for years but had no idea. Of course, gut health itself is a fairly new concern.  But it's taken me years of research and doctors' visits to put together the pieces of the puzzle and see that my gut was impacting my health in countless ways.

Digestive Issues

For as long as I can remember, I've suffered from poor digestion. From bloating and gas, to constipation (sorry TMI!).  Not every single day, but more often than not and this became my norm.

In my Caribbean family, the remedy for most gut issues was a cup of herbal tea or tums.  So that’s what I used to ease the discomfort.  But for the most part I just lived with it.

Since I didn't have IBS (or so I thought) or other more serious stomach conditions, I assumed I was perfectly fine.

But even things we consider minor or normal, like bloating, gas, reflux, constipation, irregularity, abdominal pain or occasional diarrhea can be a signal of a more serious issue going on with your gut. Don't ignore it!

Recently I learned that I do, in fact, suffer from a mild form of IBS.

Chronic Fatigue

I can't say for sure that I've had Chronic Fatigue Syndrome (I was never officially diagnosed), but I have felt chronically tired--drained and sluggish around the clock, even after getting a full night's sleep.

I'm far from the "I'll sleep when I die" type of person.  Very rarely do I sacrifice sleep. But I've always envied the people who can sleep for five hours (or less!) and wake up refreshed and recharged with all the energy in the world.

Unfortunately, I've never been that person.  Doctors have thought that I was anemic or lacking in a particular vitamin.  Their findings:  I could use a bit more vitamin B.

When rest, multivitamins, or even diet changes aren't cutting it, poor gut health might be the culprit. When your gut is overrun by bad bacteria it prevents your body from absorbing all the proper nutrients from the food you eat, leaving your body feeling exhausted.

An unhealthy gut can also become permeable (leaky gut syndrome), allowing toxins to flow through the intestinal wall and into your blood stream causing inflammation.  Your cells work overtime to kill these harmful chemicals, depleting your energy levels in the process.

Skin Conditions

For me, acne and eczema have been some of the worst symptoms I've experienced as a result of poor gut health.  Maybe that sounds a bit dramatic, and you may be thinking "girl if that's all you have to worry about, you should be grateful!"

However, if you've suffered from any chronic skin condition, you know how difficult it can be. Feeling self-conscious, helpless and in physical pain all because of your skin.  It can really affect your self-esteem and overall mental health.

For acne, I took prescription antibiotics along with hormonal birth control (the pill) on and off since I was a teenager.  I was willing to do almost anything to manage my acne. And it helped a lot, but I was never completely cured.

Little did I know, those years of taking antibiotics were actually doing more harm than good.

They were killing off the good bacteria, leaving my microbiome completely off balance, and jeopardizing the health of not only my gut, but my entire body.

About a year ago, I started having severe and painful eczema flare-ups on my hands.  Possibly the worst place to have eczema! A doctor recommended that I try a quality probiotic as eczema and other skin irritations are linked to the gut.

Conditions like acne, eczema, psoriasis and rosacea are inflammatory disorders directly related to our immune system. And much of our immune system is where? You guessed it…in the gut!

Other Signs

After doing more research, I realized that other health issues I was experiencing were also likely linked to gut health.

• Stress, anxiety, and depression
• Brain Fog
• Headaches
• Poor immunity
• Yeast Infections
• Allergies

Now, that's just my list! There are so many ways that our gut affects our health and wellness.  As Hippocrates said over 2000 years ago, it all starts in the gut.

The Healing Process

Getting your gut health in balance is no easy task, especially when you've had years of damage from processed foods, antibiotics, and loads of stress.

Here are some of the lifestyle and dietary changes I’ve made in an effort to repair my damaged gut.

• Consume Probiotics - One of the most helpful things I've done to restore balance to my gut is adding probiotics to my daily regimen. Probiotics help to rebuild the population of good bacteria.  I take a probiotic supplement and also get probiotics from fermented food like kombucha, sauerkraut, and beet kvass that I make myself.
• Add Bone Broth - My doctor recommended that I start drinking this nutrient-dense and all around healing drink. Bone broth, with its many vitamins and minerals like glutamine and collagen, help repair the gut lining. I tried some of the store bought varieties. But I much prefer homemade.
• Reduce sugar - Sugar is an inflammatory food for most people and feeds the bad bacteria in your gut. For that reason, as difficult as it, I've reduced my sugar intake quite a lot. I haven't eliminated it completely, but I've definitely become more conscious of how much sugar is in everything and avoided many of the sweets and snacks I once thought I couldn't live without.
• Eliminate dairy - Dairy is also an inflammatory food that can irritate the gut and studies show that it can also exacerbate acne. So it had to go! Luckily for me, I was never a big milk drinker, I actually prefer almond milk. But I must admit, I do miss cheese!
• More whole foods - I've incorporated more colorful, clean, nutrient-rich foods into my diet. And that means having to cook most of my meals and limit eating out. As much as possible, I try to eat nourishing, fresh foods and avoid processed, packaged options that bad bacteria thrive on.
• More water - Drinking more water helps to flush out toxins from the body and maintain a healthy gut. My goal is to drink at least 72 oz of water a day. I find that using an app helps me keep track of my water intake and stay motivated to reach my goal.
• Eliminate antibiotics (when possible) - Once I learned that the antibiotics I was taking were actually contributing to many of health issues, I knew I had to stop taking them.  Fortunately for me, the medication I was taking wasn't for a life threatening condition. So instead of continuing to put stress on my gut, I decided to wean myself off the medication and allow my body to truly heal once and for all.
• See a Functional Doctor - I've gone to doctors in the past who were quick to write me a prescription for every little symptom, instead of working with me to find the root cause. It's really helped my healing process to work with a doctor who takes a more holistic approach to health and understands how the gut works.

If you think you may be suffering from poor gut health, I encourage you to take action! Continue to educate yourself and seek help from a medical practitioner.  You are far from alone!  I'm on this journey with you!

Have you ever suffered from poor gut health? What strategies have you used to heal your gut and minimize your symptoms?