DCO Newsletter from Glow Health December 2025

Holiday health tips for energy, digestion and mood

The holiday period often brings digestive challenges, reduced sleep quality, higher alcohol intake, stress, and dietary excess. 

A few small tweaks can really change how you feel during and after events.

Eat before you go to “nibbles only” events

If you are heading somewhere with mostly finger food or just drinks, have a proper meal a few hours beforehand with:

• Protein, such as eggs, fish, chicken, tofu or legumes
• Healthy fats, such as avocado, olive oil, nuts and seeds
• Slow carbohydrates, such as brown rice, quinoa or a small serve of good quality sourdough

This helps to:

• Keep your blood sugar steadier
• Support more stable energy and mood
• Reduce the urge to graze non stop on chips, dips and sweets

You can still enjoy party food, but you are less likely to arrive starving and overdo it.

Stay hydrated before, during and after

Warmer weather, more socialising and alcohol can all increase fluid loss. Dehydration can cause fatigue, headaches, muscle cramps and “foggy” thinking.

Simple things that help:

• Start the day with a large glass of water, or water with a squeeze of lemon
• Sip water regularly through the day, not just at night
• If you drink alcohol, alternate each drink with a glass of water or soda water
• After an event, have extra water or an electrolyte drink before bed and again the next morning

Good hydration supports circulation, joint and muscle function, energy production and your body’s natural detox pathways.

Mindful drinking and easy alternatives

If you choose to drink alcohol, a few simple habits help your body cope:

• Keep it moderate and drink after you have eaten, not on an empty stomach
• Hydrate between drinks
• Choose options that are lower in sugar and alcohol when you can, such as a wine spritzer, or vodka with soda and fresh lime
• Plan alcohol free days between bigger gatherings so your liver and nervous system get a break

If you prefer to skip alcohol, there are now lots of zero alcohol wines, beers and mocktails, or you can simply enjoy soda water with bitters and lemon in a nice glass and still feel part of the occasion. We love HOPR as a great alcohol alternative.

Rebalance and recover between events

Try to give yourself some “reset” time between big days or nights:

• Gentle movement such as a walk, swim or yoga to help circulation and digestion
• As much sleep as you can realistically get, especially the night after a big event
• Fresh air and daylight the next day to help your body clock
• Return to your usual meals, water intake and routine as soon as possible

These simple things help your body regain its rhythm so you do not feel like you are in holiday mode chaos for weeks.

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Depuff this festive season

Your lymphatic system is like a clean up network for the body. It helps move excess fluid, waste products and immune cells. When lymph flow is a bit sluggish you can feel:

• Puffy around the face, ankles or fingers
• Heavy or stiff through the body
• More easily run down
• Pain, inflammation and swelling

Richer foods, alcohol, salty snacks, long car trips and air travel can all slow lymph flow.

The Chelsey Jean lymphatic massage gloves and creams are designed to:

• Gently stimulate lymphatic flow through simple massage patterns
• Support circulation to tired, achy muscles
• Help reduce puffiness and that heavy, fluidy feeling after travel or big days

They also make a very practical Christmas gift for someone who is always sore, puffy or on their feet all day.

You can:

• Pick them up at the clinic, or
• Order online here: https://glowhealthaus.square.site/

If you would like a demo of how to use the gloves over your body, I am happy to show you in a lymphatic treatment.

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Calming high cortisol and busy minds with Biomedica AnxioEase

This time of year, many people feel “tired but wired” with:

• Feeling frazzled and too much on your plate!
• A racing mind at night
• Waking around 2–3 am and finding it hard to get back to sleep
• Feeling on edge or more anxious than usual
• That feeling of running on adrenaline

Along with simple supports like breathing exercises, less screen time late at night and a consistent wind down routine, some people benefit from extra nutritional and herbal support.

Biomedica AnxioEase is a practitioner only formula we use in clinic to help:

• Support a healthier stress response and cortisol pattern
• Take the edge off mild anxiety and nervous tension
• Promote more restful, good quality sleep without heavy sedation

AnxioEase is available at the DCO clinic in two sizes.

If you feel your stress, cortisol or sleep need further support, you are welcome to book a naturopathic consultation with me so we can see whether AnxioEase or another approach is right for you. 15 minute telehealth appointments are also available if you want to check a few things first before choosing the right supplement for your needs.

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Plan a 4 Week Glow Reset after the holidays

If you reach January feeling heavier, more sluggish or just “over” food and drink, our do it yourself, 4 Week Glow Reset, can be a good way to get back on track.

It is a naturopath designed four week program that focuses on detoxifying, calming inflammation and supporting fat loss, energy and digestion. It is especially useful after a period of indulgence such as the festive season.

For four weeks you take a short term break from common inflammatory triggers focusing on simple whole foods. This gives your body space to reduce inflammation, support detox pathways and reset cravings.

Your Glow Reset comprehensive guide includes:

• Anti inflammatory recipes and meal ideas
• Clear food lists and guidelines so you know what to choose
• Exercise guide
• Self detox strategies
• Lifestyle tips
• Mindset reminders to help you stay on track

There is no weighing or measuring of food and no special equipment needed, so it is straightforward to follow around work and family life. The program is currently $129 and you can read more and purchase it here:
https://glowhealth.com.au/weight-loss/shred-detox-rapid-weight-loss-program/

If you would like to personalise the Reset to your health issues or medications, you can also book a naturopathic consultation and we can tailor it for you.

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Amazing Parkinson’s Recovery

During the 1990s when I was studying to be a naturopath, a fellow naturopath student John Coleman, was in a bad way. He was in the last stages of Parkinson’s and had to put his studies on hold. He had lost the power of speech, could not walk more than 5 metres without help and it took him an hour and a half just to get dressed. However, within 3 years all his Parkinson’s symptoms were gone. John is now in his mid 80s and still well, and has helped countless people all over the world as a naturopath with their Parkinson’s.

Over the last year he has been mentoring me as he winds down his naturopath practice and prepares to finally retire. His approach to healing is via intensive work on diet, gut health, detoxification and nervous system repair.

If you or someone you love is living with Parkinson’s, I offer in person and online consultations to help:

• Build a realistic, step by step plan around nutrition, gut and lymphatic health, detox support, sleep and stress
• Integrate naturopathic supplements and lifestyle tools alongside medical care

I highly recommended John’s book “Rethinking Parkinson’s Disease”, which shares his personal story and practical strategies. It is a must read for anyone with Parkinson’s or who has a family member or friend with the condition.

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Warmly,

Lisa Marmaras, Naturopath – Glow Health

BOOK NOW – Telehealth online consultations available as well as appointments at the DCO clinic.

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