Navigating Healthful Holidays for Happy Hormones + Less Stress
I believe the best way to spend the holidays is to eat what you love, prioritize the things that make you feel good, ditch the guilt, find balance, and truly enjoy the season to the fullest.
“It’s the most wonderful time of the year” and more than anything you DESERVE to FEEL it this year.
I totally understand that the hype of everything being “merry + bright” isn’t always the case. The holidays really do involve ALL the feelings.. Excitement, joy, love, loneliness, stress, grief, anxiety, and even dread.
On top of the stress in your regular life, the ADDED social demands, financial pressures, BUSYNESS, lack of proper sleep, expectations, poor nutritional habits, and even health concerns- (your digestive issues, hormonal imbalances, and chronic pain don’t just “take a break” over the holiday season)- can leave you feeling anything but “merry + bright”.
It’s important to remember that taking care of YOURSELF is just as important through the holidays as any other time of the year.. Especially if you want to ENJOY the moments and FEEL good while doing it!
This year, I want to encourage you to give your BODY the GIFT OF HEALTH while enjoying every moment.
This guide will provide you with realistic, actionable, and uncomplicated tips to help you do just that!
PHYSICAL HEALTH
Let’s start with the physical stuff- I mean who doesn’t want vibrant energy, happy moods, and great sleep so they can be bright-eyed and bushy-tailed, ready to tackle that holiday bucket list!?
Nourish Your Body
Holidays or not, you HAVE to fuel your body. There is often a desire to indulge in all the holiday treats, sweets, drinks, etc. While this can be fun and enjoyable in the moment, these are often the things that leave you feeling bloated , lethargic, irritable, and even contribute to holiday health flares. I know first hand how easy it can be to get stuck between the push and pull of "I want to eat all the things" and “I know I am going to feel awful after and it will take me weeks to recover again".
This is where BALANCE comes in.. Instead of focusing on the things you "shouldn't" have on your holiday plate, try focusing on what you can ADD to make it balanced and supportive instead. In my Holiday Recipe Guide for Happy Hormones I explain exactly how to ditch the restriction and build yourself a balanced holiday plate instead that will allow you to both mindfully enjoy the things you love AND nourish your body with what makes you FEEL good at the same time.
A few holiday nourishment tips to remember:
Never skip meals (you DO NOT need to “save up” for the big meal)
Always have breakfast
Utilize ingredient swaps (You can find a full list of holiday ingredient swaps in my Holiday Recipe Guide for Happy Hormones)
Stock up on balanced snacks
Let go of food guilt, enjoy yourself, and focus on how you want to FEEL
For more holiday nutrition tips, food mindset tips, the balanced holiday plate framework, ingredient swaps, and over 22 SIMPLE holiday recipes- check out my Holiday Recipe Guide for Happy Hormones.
2. Prioritize Digestion
Digestion is the key to your health. The extra sweets, processed foods, bigger meals, changes in routine, and extra STRESS can all wreck havoc on your digestive system this time of the year.
Here are a few tips you can use to support your gut this holiday season:
Load up on veggies
Avoid major triggers for YOUR body
Eat mindfully and CHEW YOUR FOOD
Drink lemon water
Utilize digestive enzymes (when needed)
3. Stay Hydrated
Every organ in your body depends on water to function. Without proper hydration your adrenals can become depleted, detox pathways get sluggish, brain function lowers, energy falls, and digestion gets put on hold.
It’s important to both make sure you are hydrating enough throughout the day AND being mindful of the amount of dehydrating substances you are consuming- alcohol, caffeine, processed foods, etc.
Try loading up on the water BEFORE a gathering / get together.
4. Daily Movement
Daily movement will not only help you feel more energized through the holidays but will also help with insulin/ blood sugar levels, decrease inflammation, and reduce stress (all of which are NEEDED for healthy hormones!).
You don’t need to stick to a strict exercise routine, but instead just move your body in ways that you enjoy! Mindfully do some stretching, practice yoga, go for a walk, or even get outside and do some fun holiday activities (snowshoeing, skiing, sledding, etc.).
This will help you to feel great both physically AND mentally!
5. Listen to Your Body
Above all, LISTEN TO YOUR OWN BODY- ( no matter what anyone else around you “thinks” you should be doing.)
Your body WANTS to feel good. Allow yourself to listen to the messages, and take action doing what YOU know is best for yourself.
Do you need guidance in HOW to begin listening to your body again? My 1:1 Nourished Hormones Protocol teaches you exactly how to heal your body while understanding whats best for YOU. You can see details here.
MENTAL / EMOTIONAL HEALTH
Although taking care of yourself physically is going to have a positive impact on your emotional health as well, there are also a few things we can do to support the mental/ emotional parts of ourselves during the holidays.
Mental health is EQUALLY as important as your physical health when balancing your hormones (stress plays a HUGE role in optimal hormone production).
Block out time for YOU
We often do all the things for everyone else (especially during the holidays), and forget to do anything for ourselves. Choose some non-negotiable time for YOU and use it to do whatever feels best.
This might be committing to your morning routine, having a bath, sitting in silence, going for a walk, or even blocking off a day to simply just BE.
Whatever you choose, make sure you are taking time to fill up your own cup this season and recharging your own battery too.
Remember, this can be as simple as 5 minutes per day that are just for you!
2. Get Outside
Often times when we are feeling down, we forget the power of simply getting outside in the sunlight.
Getting outside doesn’t only boost your mood, but can also provide you with vitamin D (crucial for hormone health, heart health, and more), boost your energy, and even help to regulate your sleep/ wake cycle.
Bundle up and do some outdoor activities this holiday season- your hormones, moods, and whole body will thank you!
3. Keep a Routine
Although it can be difficult to completely stick to your routines through the holidays, it’s important to choose a few things that are constants. This might be journaling, movement routines, sleep/ wake cycles, or decompression habits.
Your body thrives on routine so picking 1-2 things to stick with is going to be key.
While you do this, remember to allow flexibility- you don’t need to do it all “perfectly”!
Do you need some ideas on how to make space for yourself during the busy days? Read all about Hormone Balancing Self-Care for BUSY WOMEN here.
4. Feel your Feelings
It’s OKAY if you don’t feel happy, positive, and bright all season long. It’s also OKAY if you feel sad, down, or lonely. These feelings are actually quite normal during the holidays as we remember loved ones, and get faced with additional stressors.
Rather than holding them in and pushing them down, try to ALLOW yourself to feel your feelings. The more you allow the feelings to naturally happen, the easier it will be to release them.
It might be helpful to do some deep breathing, practice journaling, or even talk to a friend, family member, or loved one.
Your feelings are real and they MATTER.
5. Say No Without Guilt
I’m not sure why this is number 5.. I most definitely should have made it number 1!
Your holidays are for YOU. You are allowed to say no to the things that don’t feel good for you. You are allowed to say no WITHOUT an explanation. You are allowed to say no regardless of what everyone else “thinks” you should do. You are even allowed to say no simply because you just “don’t feel like it”!
Setting boundaries can be extremely difficult but I want you to remember that when someone doesn’t understand, it’s because they aren’t you. They don’t know how you feel, what your going through, or what your body is telling you.
Do what’s right for you - always.
GO-TO HOLIDAY TOOLS
This guide just wouldn’t be complete without some natural holiday tools to keep in your back pocket! I love having doTERRA products on hand to support my moods, digestion, energy, and even my sleep (especially when routines are a bit off!).
Here are the things I know I will be taking with me this holiday season:
Wild Orange
Wild orange is extremely effective in helping to balance out cortisol levels.
Simply inhaling this aroma can calm anxiety, reduce stress, and help your body come back to homeostasis. It’s also incredibly energizing and mood boosting! This is a great tool to have in your back pocket at all times.
You can even add a few drops to your warm (or cold) beverage of choice.
2. Zengest
Worried about tummy troubles? Zengest will be your best friend!
You can apply this topically after a big meal, when you are feeling bloated, if constipation sets in, or if you are experiencing any other type of digestive upset. You can also add a drop of this to warm water to create a soothing, digestive supportive tea!
This is ideal to have on hand during the holidays when you are most likely enjoying a few extra goodies that your stomach may not like!
3. Balance
If you need a little mood support, extra grounding, or stress relief, Balance is your go-to.
I love massaging this into the bottoms of my feet before I start my day or diffusing before bed to release any stress/ tension that has built up.
You can use this as one of those simple daily moments that are solely for YOU.
4. Holiday Peace
This blend is calming, grounding, and peaceful. It’s perfect for diffusing during holiday gatherings to keep your mood in check!
5. Holiday Joy
This is also a great option for holiday gatherings. It’s inspiring, warming, and extremely welcoming. Diffusing this blend makes everything just a little extra cozy!
You can grab these natural tools at any time but if you grab them now you will still get them in time for your holiday activities!
Final Thoughts:
DO WHAT’S RIGHT FOR YOU. You already know what makes you feel good. You already know what you NEED each day to thrive.
Your health matters. Your needs matter. YOU matter. Above everything else, do what’s right for you.
If you are ready to take your health to the next level with more energy, better moods, restful sleep, optimal digestion, and HAPPY hormones, you will want to check out- The Nourished Hormones Protocol.
Have questions? Book your Complimentary Women’s Health Discovery Call here.
Happy Holidays!
XO,
Cozy Christmas Morning Hot Chocolate