12 Holiday Hormone Hacks!
It’s that holiday time of year again!
There’s an abundance of joy and gratitude going around this time of year, but…
By the end of it all, do you usually feel wiped out or wonder why you feel so fat, tired, and sick all the time?
It’s because your hormones took a hit!
The holidays can wreak havoc on your hormones as you tend to focus SO much on giving to others this time of year and not so much on giving to yourself as you run around from holiday parties, last-minute gift shopping, and visiting family or friends.
However, there is a way to still give this holiday season AND support your hormones at the same time.
To help you keep your hormones intact this holiday season and breathe life back into them for 2023, on December 12th I kicked off my annual Instagram and Facebook series called the “12 Days of Healthy Hormone Hacks for the Holidays”
Here’s a sneak peek at the simple tips I’ve lined up for you…
Day 1 – Fill Up With Fat
This likely sounds counterintuitive, but trust me, it’s not when it comes to your hormones, energy levels, and kicking cravings!
To make hormones the body needs healthy dietary fats that are broken down into LDL and cholesterol, along with other nutrients such as B vitamins. Yep, you heard me right. LDL and cholesterol are actually necessary for hormones. They have a reputation, but they’re not bad for you if sourced in a healthy way.
Filling up with healthy fats can also help balance blood sugar for longer-lasting energy, reduce inflammation, and kick cravings.
So what healthy fats should you indulge in during the holidays?
- Avocado on its own, as guacamole, or as an oil
- Full-fat coconut milk in your coffee, tea, or smoothies
- Organic, nitrate, and gluten-free bacon
- Cold-Pressed organic olive or coconut oil
- Grass-fed ghee instead of butter (less inflammatory)
- Fatty cuts of organic pasture-raised meats and eggs
One of my favorite fat-bomb beverages is a matcha latte or coffee with full-fat coconut milk and vanilla bean ghee. This keeps me feeling full and energized for 5 hours or more!
I always fill up on fat before I hit a holiday party or aim to eat the fattiest snacks while there, to keep my hormones happy and hunger under control.
Focus on filling up with healthy fats throughout the day and notice the way it makes you feel more full, more energized, and craving-free.
Day 2 – Breathe Deeply
We’re constantly moving this time of year – decorating, planning, working, shopping, traveling, cooking, cleaning, and socializing. While all are necessary and some fun, it does take a toll on hormonal health.
Constant movement triggers our sympathetic nervous system eliciting a stress response, aka the fight or flight response. In a stressed state, our body uses a lot of valuable hormonal resources. Cortisol is a primary hormone at play but not the only one impacted in a negative way.
In stress mode, our body directs valuable resources outward for quick thinking and quick-moving, leaving little resources for critical functions in our body to take place keeping our health in line.
BUT in just 2 minutes or less, you can snap yourself out of stress mode and quickly into the rest and relaxation mode bringing your hormones back into balance so your body can heal from all the work it has been doing. Here’s how…
It’s that simple. When we breathe deep and rhythmic like a relaxed person, we can instantly flip the switch from fight or flight mode into a more relaxed and healing state.
Try this ten times…
- Inhale for 5 seconds
- Hold the breath 5 seconds
- Exhale for 7 seconds
Use this simple breathing technique anytime you notice yourself moving too fast, when you’ve gone a long time without a break, or feel anxious to instantly bring cortisol and other hormones back into balance.
I do this in the morning, afternoon, and before bed. Set a reminder on your phone to stop at least once a day this holiday season to breathe deeply and promote hormone balance.
Day 3 – Go Green
Inflammation is on the rise during the holidays as we indulge in different foods or beverages that might have a more inflammatory effect on the body. Other factors include toxins we encounter while traveling and any mental or emotional stress we might experience this time of year.
Inflammation is at the core of hormone dysfunction or any chronic health issue. It drives cortisol out of rhythm, creating a negative domino effect on other hormones such as estrogen, progesterone, testosterone, and thyroid. Over time, constant inflammation (even low levels) can overwhelm the immune system, eventually leading to autoimmunity or other chronic conditions.
Sure, you’re going to indulge during the holidays, and you can’t always control toxin exposure or the need to travel, but there are things you can do on a daily basis to calm the inflammatory fire.
To help you reduce inflammation daily – GO GREEN!
One cup of green tea has an abundance of anti-inflammatory effects that can positively impact your hormones and digestive health. EGCG is an active green tea ingredient that modulates genes to produce an anti-inflammatory effect.
To keep contain the inflammatory fire, aim to incorporate a cup of green tea daily during the holidays.
This is such an easy task! You can grab a cup of green tea almost anywhere while traveling, or pack it to always have with you. It’s the perfect drink to start your day or keep you warm when it’s cold outside.
As mentioned on tip day 1, filling up with fats supports hormones and one of my favorite fat-bomb beverages is a matcha green tea latte with full-fat coconut milk and vanilla bean ghee. This keeps me feeling full and energized for at least 5 hours, plus has all the added anti-inflammatory benefits.
You can’t go wrong by going green this holiday season to keep your hormones happy.
P.S. Turn on your Facebook and/or Instagram notifications for my pages so you don’t miss a single simple tip to keep your hormones intact this holiday season, AND remember to save the posts for future reference because these tips can help balance hormones all year long!