Theme: Gratitude, Immunity, and a Calm(er) Holiday Season
Quick Wins (because we’re busy)
- Hydrate before caffeine. One tall glass of water, then coffee. Your cells will stop screaming.
- 10-minute daylight walk. Mood up, stress down. Do it while you call a friend.
- Phone bedtime. Screens off 60 minutes before sleep. Your future self says thanks.
Important Dates
- Nov 2: Time change—fall back = prioritize sleep routine this week.
- Nov 11: Veterans Day—reach out to a veteran with a call or a note.
- Nov 27: Thanksgiving—gratitude practice below. Yes, before pie.
Immune Strong Checklist (no fear, just facts)
- Sleep: 7–9 hours. Guard it like the last slice of pumpkin pie.
- Move: 20–30 min most days—walks count.
- Wash those hands: Old school, still undefeated.
- Air + Sun: Open a window, get morning light.
- Prep Kit: tissues, throat lozenges, thermometer, electrolyte packets, soup fixings—ready to go.
Men’s Health Minute (Movember)
Ladies, nudge the men you love:
- Screenings: Blood pressure, cholesterol, A1C, colon screening (45+), prostate discussion with a clinician.
- Mind health: 1 check-in text can save a life—“Thinking of you. Coffee this week?”
- Action: Book one appointment this month. We’ll wait.
5-Minute Daily Reset (do it in your car before walking in)
- Exhale fully.
- Box breathe 4-4-4-4 (inhale/hold/exhale/hold) × 4 rounds.
- Tension sweep: unclench jaw, drop shoulders, relax belly.
- One line of gratitude: “Today I’m grateful for ____.”
Holiday Stress Shield
- Boundaries: Decide now what you’re saying yes/no to.
- Budget: Gift cap + experiences over stuff.
- Food: 80/20 rule—enjoy the feast, add a veggie, move after dinner.
- Alcohol: Alternate with water; set a 2-drink max if that’s your thing.
- Family dynamics: Step outside for 3 slow breaths before you “reply all” at the table.
