Midday Fix: Healthy holiday behaviors

Dr. Theri Griego Raby

Raby Institute
500 N. Michigan Avenue, Suite 2100
Chicago
(312) 276-1212
www.rabyinstitute.com

Tips:

Sleep:
Ideally 8 solid hours a night
No computer, phones, TV within an hour before going to bed.
Limit water/liquid consumption late in the evening to avoid nocturia (nighttime urination) and disruption of sleep.
Magnesium Glycinate can help with relaxing the body and sleep - 120 mg - 2 before bedtime
Avoid sugar, alcohol and coffee

Hydration
80-90% of your body consists of water
should drink daily 1/2 your body weight in ounces of water - as a baseline
Be aware that alcohol and coffee dehydrate - need to compensate if consuming these
Wintertime - can be very dry and dehydrating
Other ways to lose water - such as sweating with exercise

Diet:
Make healthy choices and avoid Inflammatory foods - such as refined sugar, wheat/gluten, coffee/alcohol
Eat more of health fats and proteins - examples to be provided

Stress Management/Reduction
sleep
restorative exercise
journal
meditation
breathwork
walking - ideally in nature
music
talk therapy

Plan and Rrepare
Rest
Hydrate before going to parties
Eat healthy proteins before parties - less likely to binge on sugar and other inflammatory foods
Eat healthy super food beforehand
B Complex daily helps with stress mgmt and Magnesium Glycinate helps with sleep mgmt