Did you know that during the holiday season, the average American gains 1 lb every 3 days?

How is this possible? Well, the average holiday meal consists of 3000-4000 calories (requiring 4 hours of intense cardio to undo the damage) and for most, it is the most stressful time of year. 

Over the last few weeks on the Health Made Simple show, we’ve been sharing how to support your body during the most damaging weeks of the year. This week, Dr. Bart shares the top nutrients you need to support your digestion, regulate your blood pressure, and avoid that pesky heartburn this holiday season. 

Watch the live show below:

Fish oils are king:

Fish oils are some of the best sources of essential Omega 3 fats. While there are many different types of Omega 3 fat sources (both plant and fish), fish oils specifically provide the most complete fatty acid source.

Our brains consist of 50% fat, our eyes need fat to function properly, and our cardiovascular health suffers without it. If you experience cholesterol imbalances, headaches, or vision problems, chances are you need more Omega-3 fats in your diet. 

What makes fish fatty in the first place? Fish consume oil via algae, which is extracted to create fish oils. Fish oils are primary sources of DHA and EPA (specific Omega-3 fatty acids), which are the best oils for inflammation, brain, joint, eye, and heart health. 

Keep in mind that it is very difficult to get enough of these nutrients from plant-based sources or supplements, so if you are on a strict plant-based regimen, make sure you evaluate your Omega-3 intake. 

If you need to incorporate more fish oils into your diet, we recommend:

• Calamari oils: Contains the best concentration of EPA and DHA amounts (as well as Vitamin A and D). It also helps to regulate cholesterol and inflammation throughout the body. 
• Cod liver oil: 1 tsp per day. 
• Primrose oil: Take 2 capsules per day (morning and evening). 
• Sardines, trout, mackerel, herring, and anchovies are all great food sources for Omega-3 fats. 

By ensuring your body is getting enough DHA and EPA on a regular basis, you will likely experience better eyesight, improved mental clarity, and a decrease in headaches. 

Controlling Blood Pressure: 

Lifestyle and diet are the #1 contributing factors to poor blood pressure health so it’s no surprise that blood pressure episodes drastically increase during the holiday season. The bright side, however, is that both are completely within your control. 

The top contributors to high blood pressure are:

• Poor sleep.
• Excess stress.
• Excess sugar consumption.
• Excess salt and red meat consumption.

If you struggle with regulating your blood pressure, ensure you prioritize the lifestyle changes above. However, there are two nutrients that significantly improve your blood pressure health: 

• Vitamin B2/ (also known as Vitamin G: Is a vasodilator nutrient that naturally lowers blood pressure. This vitamin supports the expansion of your blood vessels, allowing blood to pass through much more easily.  
• Cataplex B: This nutrient supports the nervous and cardiovascular systems, and contributes to cholesterol regulation. Take before bed (as low as 4 capsules, up to 8), practice deep breathing as you chew the capsules, and watch your blood pressure reduce overnight. 

Acid reflux:

If you’re awake in pain the night after eating a large meal, you’re not alone. Specifically, around the holidays, medications like Tums and other acid reducers fly off pharmacy shelves. 

When you eat large, protein-loaded meals in combination with simple carbohydrates (like mashed potatoes), your stomach will run into trouble breaking down these different foods. Usually, this happens when your stomach does not receive enough acid (specifically, hydrochloric acid). When we mix simple carbs with other fats and proteins, the body wants to prioritize the “easier” foods to digest (aka the simple carbs), meaning that the fats and proteins are not broken down fast enough. This means they are forced to sit in the stomach for too long which causes discomfort. 

The reality is, when you think your problem is having too MUCH acid, the reality is the exact opposite. The “acid reflux” discomfort you experience is the result of not having ENOUGH acid to break down foods and stimulate your pyloric sphincter to move food out of the stomach. Taking a digestive enzyme with every meal (like HCL) will help your body digest this holiday system. 

Clinical Insights:

As always, Dr. Bart shares the most insightful observations he has made right in his own clinic over the past week. Learn about:

• How a health-conscious, worried daughter helped her mom navigate a scary cancer diagnosis. 
• How having a family member tag along and advocate for you at your medical appointments can make a life-changing impact. 
• How the simple concept of leading by example can positively impact even the most stubborn people in your life. 

Everyone deserves to have a healthy life, but it is much easier said than done. If you’re looking to make some healthier choices this holiday season, share your goals with a friend or family member. Having the support of an advocate who cares about you can be the determining factor between a pain-free life, and chronic health struggles. 

What’s Next?

We have put together a dashboard of all of Dr. Bart’s videos, based on health topics, in our Level-Up Health Membership.

This library of health content is low cost, so we can help you on your journey to becoming superhuman! 

Not only is it extensive, but it will continue to expand with new videos each month. Also, you will have the opportunity to share these videos with your friends and family!

Dr. Bart Precourt

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