Put some spices in your holiday

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While it may be the season to be jolly, it’s also a time of stress for many of us.

Put some spices in your holiday

When the holidays become overwhelming, those armed with healthy attitudes may have a leg up in getting through them in good spirits.

While recommendations for reducing stress by downsizing activities, getting physical exercise and plenty of sleep are important guidelines, eating right is perhaps one of the most helpful things we can do.

Although we are faced with overindulgence this time of year, we may actually benefit from eating the favorites of the season, according to those who study the food-body connection. Recent research indicates the traditional holiday foods may include ingredients that protect and fortify our bodies.

Cinnamon, allspice, ginger and cloves — those delightfully aromatic spices in pumpkin pie and cookies — and the sage, rosemary, thyme and parsley that season turkeys, roasts and dressings may deliver antioxidants, relieve pain, settle upset stomachs and even enhance our moods.

Many specialists encourage the addition of certain spices and foods to our daily diets. Wendy Bazilian, doctor of public health, registered dietitian and author of “The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients,” touts the many advantage of a variety of foods as substitutes for the overabundance of salt, sugar and fats in an unhealthy diet.

Bazilian says our drive for large amounts of sugars and salts in our diets is evolutionary and has become an acquired taste over time. By substituting spices and herbs, we not only replace flavor, but may also prevent diseases.

Bharat Aggarwal, professor in the department of experimental therapeutics at Houston’s University of Texas M.D. Anderson Cancer Center, addresses the issue in his book, “Healing Spices: to Use 50 Everyday and Exotic Spices to Boost Health and Beat Disease.”

Research is beginning to discover the ultimate importance of spices and herbs in fighting illnesses ranging from Alzheimer’s to cancer, he says.

It’s something he knows first-hand, having grown up in India where the abundance of spices ingested each day are believed to lower incidences of cancer, diabetes and heart disease. Those rates rise, however, when Indians move to the West and adopt new eating patterns, thus losing the protection those spices conveyed, he says.

“We’re now starting to see a scientific basis for why people have been using spices medicinally for thousands of years,” Aggarwal writes.

Many spices contain antioxidants that boost the immune system, reduce inflammation and protect against disease, according to research. These compounds, along with active plant nutrients called phytonutrients, deliver metabolism-boosting properties that fight many diseases such as cancer, Bazilian says.

For instance, cinnamon has a higher concentration of antioxidants than blueberries and pomegranate juice, she says, and also may reduce blood sugar levels in diabetics. Half a teaspoon of ginger provides the same antioxidants as a cup of broccoli, while also reducing inflammation and protecting the aging of our brain. Turmeric also delivers antioxidants, while cumin seeds have been found to fight stomach and liver tumors.

Herbs also are health aids, Bazilian says. Thyme, oregano and cilantro may alleviate respiratory conditions and have antibacterial and antimicrobial properties.

In a recent newsletter, “Herbs and Spices — a Dash of Good Health,” the Mayo Clinic advocated substituting spices and herbs for high-salt and high-sugar recipes. The article also noted the antioxidant properties of allspice, cloves, cinnamon, ginger, oregano, sage, thyme and turmeric as possibly aiding in preventing cancer, cardiovascular disease and Alzheimer’s disease.

Note: While research is still ongoing, most experts agree that adding these herbs and spices to the foods we eat can be beneficial. Experts caution, however, that spices and herbs should never be used as substitutes for prescribed medication and shouldn’t be ingested in abnormal amounts.

It’s always a good idea, according to the National Institutes of Health, to discuss with your doctor the addition of herbs and spices to your diet if you are on prescribed medication or have a disease that might be affected by certain foods.

Joyce Davis is a freelance writer who lives in Longmont. She can be reached at [email protected].

Merry Holiday Tips

REDUCING HOLIDAY STRESS

Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones.

Set aside grievances. Accept family and friends as they are, not for what you wish they would be.

Stick to a budget. Decide in advance how much you can afford to spend and stick to it. If possible, give homemade gifts or start a gift exchange with family and friends.

Plan ahead. Set aside specific days early on for shopping, baking, visiting friends and other activities. Plan your menus and do your shopping to prevent last-minute scrambling. Line up help for party prep and cleanup when necessary.

Learn to say no. Don’t be forced into doing anything you have no time or interest in doing, which results in feeling resentful and overwhelmed. Don’t feel guilty about protecting your time.

Stick to healthy habits. Holidays shouldn’t become a free-for-all of overindulgence. Keep hunger at bay with healthy snacks before holiday parties; make time for physical activity and get plenty of sleep.

Take a breather. Allow at least 15 minutes of alone time each day without distractions. Listen to soothing music, clear your mind, and slow your breathing to restore inner calm.

Acknowledge your feelings. If you feel lonely or isolated, seek out community, religious or other social events that offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

Seek professional help if you need it. Despite your best efforts, if you persistently feel sad or anxious, have physical complaints, are unable to sleep, feel irritable, hopeless or unable to do routine chores, talk to your doctor or a mental health professional.

Source: Mayo Clinic at mayoclinic.com

SPICE UP YOUR LIFE

For a list of spices and herbs and their health properties, visit ext.colostate.edu/pubs/columnnn/nn100818.html

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