Supporting hormone health during the holidays
Photo by Eugene Zhyvchik
With festive gatherings, rich foods, and increased stress, it’s easy for hormone health to take a backseat. Hormones play a vital role in our overall well-being, influencing everything from mood and energy levels to metabolism and immune function. Here are some strategies to support your hormone health during the holidays, helping you enjoy the season while feeling your best.
Maintaining Balanced Nutrition
The holidays are synonymous with indulgent foods, but it’s essential to maintain balance in your meals. A nutritional intake rich in whole, nutrient-dense foods can support hormone production and balance, while limiting foods that are not as nutrient dense.
Tips for Balanced Holiday Eating:
Limit Sugars: Consuming large amounts of sugar can cause blood sugar spikes followed by crashes, leading to energy dips, mood swings, and cravings for more sugar. High blood sugars lead to higher levels of insulin in the bloodstream, which disrupts the balance of other hormones, including estrogen, testosterone, and cortisol.
Avoid Processed Foods: Processed foods (made by food companies using many manufactured ingredients, rather than actual foods such as chips, candy, crackers or processed meats like hot dogs), especially those high in sugar and fat, can interfere with the proper signaling of leptin and ghrelin, our hunger and fullness hormones. Increased levels of leptin causes leptin resistance where the brain doesn't receive the "full" signal even when you're eating enough, making you feel hungrier and encouraging overeating. Increased levels of ghrelin, which promotes cravings and can make it harder to control appetite, contributing to overeating and weight gain.
Incorporate Healthy Fats
Healthy fats are essential for hormone production. Including sources of omega-3 and omega-6 fatty acids in your daily intake can support hormone health.
Healthy Fat Sources:
Avocados and Nuts: Incorporate these into your meals or snacks for a satisfying and nutrient-rich option.
Fatty Fish: Salmon, sardines, and mackerel are excellent sources of omega-3s, which can help reduce inflammation and support hormone balance.
Manage Stress Levels
The holidays can be stressful, and high stress can disrupt hormone levels, particularly cortisol. Finding ways to manage stress is crucial for maintaining hormone balance.
Stress-Reduction Techniques:
Practice Mindfulness: Engage in meditation, deep breathing exercises, or yoga to help reduce stress and promote relaxation.
Schedule Downtime: Make time for yourself amidst the holiday hustle. A quiet evening with a good book or a relaxing bath can do wonders for your mood.
Prioritize Sleep
Quality sleep is vital for hormone regulation. Lack of sleep can lead to hormonal imbalances, affecting everything from appetite to mood.
Sleep Tips:
Create a Sleep Routine: Aim to go to bed and wake up at the same time each day, even during the holidays.
Limit Screen Time: Reduce exposure to screens an hour before bed to promote better sleep quality.
Limit Alcohol Consumption
While holiday celebrations often include alcohol, excessive drinking can disrupt hormone balance and negatively affect sleep and mood.
Alcohol Tips:
Choose Wisely: Opt for lower-sugar beverages and try to alternate alcoholic drinks with water to stay hydrated.
Bring a Mocktail to Share: Others may be opting for lowering their alcohol consumption during the holiday season as well, so bringing an alternative drink to share is always a great option
Be Mindful: Enjoy alcohol in moderation, savoring your drinks rather than consuming them mindlessly.
Nurture Relationships
Strong social connections can have a positive impact on hormonal health, particularly oxytocin, often referred to as the "love hormone."
Relationship Tips:
Spend Time with Loved Ones: Engage in meaningful conversations and activities with family and friends, which can enhance feelings of happiness and connection.
Participate in Community Events: Join local holiday gatherings or volunteer opportunities to foster a sense of belonging and purpose.
The holiday season is a wonderful time to celebrate and connect, but it can also challenge our hormone health. By prioritizing a balanced nutritional intake, staying hydrated, managing stress, and maintaining healthy habits, you can support your hormonal well-being during this festive period. Remember, it’s about finding balance and enjoying the moment, so embrace the joy of the season while taking care of your body. Wishing you a happy, healthy, and hormone-friendly holiday season!
Interested in learning more about how to support your hormone health?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: December 30th, 2024
This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
