Many of you have been working hard all year changing your diet and improving your health. Congratulations on that good effort! Some of you have lost weight, lowered your cholesterol, blood pressure, blood sugar or made other positive changes to important health indices. Or, for some of you it's been about having more energy, less joint pain, better digestion, stronger immune system, elimination of headaches, less depression and anxiety, elimination of hot flashes, or myriad of other symptoms.

Now it's the holidays and you're concerned about blowing it, or reversing all the great progress you've made. It's also part of the "American tradition" to have the post-holiday blues - including fatigue, depression, colds, flu's, and unfortunately for some, 7-10 extra pounds. But with some conscious intention, you can leave that part of the tradition behind.

Many people believe that they get a cold or flu because they've been "exposed". Of course it's true that exposure to a virus is necessary but that's not the whole story. In order to get sick three things must occur at the same time. A run-down immune system, stress, and lastly, exposure to the offending organism. That's why only a small percentage of those exposed actually get sick. It is very possible to go years without a cold or flu infection. Yes, years. We seem to have a cultural belief that it's normal to get sick a few times each year.

So much of what we read in the media about prevention is really about avoiding exposure to the offending organisms: Wash your hands regularly, stay away from those coughing, cover your mouth and get flu shots.

But what about supporting and boosting our own immune system to fight off infection when exposed? After all, isn't that the job of our immune system? I'd like to give you 10 tips to do just that.

1) Get enough sleep, every night. At least 7 hours, yes, every night. This is when our bodies regenerate, heal and detoxify.

2) Continue following that good anti-inflammatory diet you've been working on all year.

3) Avoid excessive sugar - which comes in the form of sweets, sodas, alcohol, and refined grains. Remember that one serving of sugar reduces your immunity for up to 8 hours.

4) Continue getting a healthy level of exercise everyday. That is, 45 minutes of something aerobic. Aerobic exercise keeps our cells "oxygenated". Most bacteria and viruses (and some cancers) cannot thrive in a high oxygen environment. Create an environment that makes it difficult for them to thrive. Remember though that excessive exercise may actually weaken your immunity. Make exercise a non-negotiable part of your day. (See the article on Exercise in this newsletter for more good reasons to do so.)

5) Take a good multivitamin and mineral formula daily that provides a healthy amount of vitamin C, minerals and B vitamins. Remember, vitamins provide an insurance policy only in conjunction with a healthy diet, but do not replace healthy eating.

6) Control your schedule - especially during the holidays. Give yourself plenty of time for relaxation and time to yourself.

7) Maintain healthy digestion. 70% of our immune system is in our digestive system. If you have signs and symptoms of poor digestion, you likely have poor immunity. Gas, bloating, constipation, diarrhea, cramping, pain, acid reflux are all signs that you have weakened digestion.

It's worth saying more about this because immunity starts here. Healthy digestion starts with eating healthfully. Processed food, sugar, chemicals in food, food allergens exposure, overcooked food, overeating, and stress, all destroy the natural bacterial flora in our GI tract. We need a variety of nutrients and high fiber foods to feed these beneficial bacteria and help them thrive. A healthy gut harbors over 100 trillion bacteria. A history of poor eating habits can also decrease our own digestive enzymes and acidic juices.

Poor digestion can be healed with a healthy diet and perhaps some supplements. And, we can start that right away.

8) Manage stress. Stress hormones affect our immunity in many ways. They suppress healthy digestion, lead to "stress" eating, which usually means too much sugar and alcohol and interfere with sleep, to name a few.

9) Lastly, don't cancel our appointments no matter how busy you get over the holidays. It's another way to stay conscious. Keep all your other self-care appointments as well - acupuncture, PT, massage, therapists, personal trainers, etc.

10) Enjoy your holidays, but don't let them get in the way of your health.

Make a personal assessment about how many of these areas you have under control. Perhaps some guidance, coaching or specific supplements can be of help.

"At the center of the Universe is a loving heart
that continues to beat and that wants the best
for every person.
Anything we can do to help foster the intellect
and spirit and emotional growth of our fellow
human beings, that is our job.
Those of us who have this particular vision must
continue against all odds.
Life is for service.
Fred Rogers, "Mister Rogers' Neighborhood"