Nutritious Ways to Cope with Holiday Stress

If you’ve read my book Bastard Child, you’d know how familiar I am with holiday stresses. The holiday season is often a time of joy, celebration, and togetherness. However, for many, the pressures of planning, family dynamics, and jam-packed schedules can lead to elevated stress levels. Add to that the temptation of indulgent holiday treats, and it's easy to let healthy habits slip away. Fortunately, there are nutritious ways to manage stress during Thanksgiving and Christmas that not only support your well-being but also help you enjoy the festivities to the fullest.

Start the Day with a Nutrient-Packed Breakfast

Amidst the hustle and bustle of holiday preparations, skipping breakfast might seem like a time-saver, but it can leave you feeling more stressed and fatigued later in the day. Starting your morning with a balanced, nutrient-rich meal can provide the energy and mental clarity needed to tackle holiday tasks.

Consider options like oatmeal with fresh berries and a sprinkle of nuts, or a smoothie made with spinach, bananas, almond milk, and chia seeds. These meals are high in fiber and antioxidants, which help stabilize blood sugar levels and reduce anxiety.

Embrace Mindful Eating During Gatherings

Holiday meals often revolve around rich, comforting foods, but mindful eating can help you manage stress and enjoy these meals without overindulging. Pay attention to your hunger and fullness cues, and aim to eat slowly, savoring each bite. By focusing on the taste, texture, and aroma of your food, you create a more relaxed and enjoyable eating experience.

Incorporate colorful vegetables like roasted Brussels sprouts, carrots, or a vibrant salad into your plate. These fiber-rich, nutrient-dense foods help balance heavier dishes, and their vitamins and minerals support your body in managing stress.

Opt for Complex Carbs to Boost Your Mood

Carbohydrates are often labeled as unhealthy, but not all carbs are created equal. During the holidays, focus on complex carbohydrates such as sweet potatoes, whole grains, and legumes. These foods provide a slow release of energy and help produce serotonin, a brain chemical that promotes relaxation and well-being.

For example, adding a roasted sweet potato dish to your Thanksgiving table not only satisfies cravings but also helps combat stress. Sweet potatoes are packed with vitamins like beta-carotene and vitamin C, which bolster the immune system during stressful times.

Incorporate Omega-3-Rich Foods

Omega-3 fatty acids are well-known for their ability to reduce inflammation and support brain health. During the holidays, incorporating omega-3-rich foods can be especially beneficial for managing stress. Foods like salmon, walnuts, flaxseeds, and chia seeds are excellent sources of these healthy fats.

Consider adding a walnut-crusted salmon to your Christmas dinner or sprinkling flaxseeds over a holiday salad for a nutritious boost. These foods not only support heart health but also promote a calm, balanced mood.

Stay Hydrated

It’s easy to forget to drink water amidst the holiday excitement, but dehydration can increase feelings of stress and fatigue. Ensure you're staying hydrated throughout the day, especially if you’re enjoying a few holiday cocktails or cups of coffee, which can contribute to dehydration.

Infusing your water with festive flavors like cucumber, mint, or a splash of cranberry juice can encourage you to drink more. Herbal teas like chamomile or peppermint are also excellent options, providing both hydration and calming effects.

Avoid Overdoing Caffeine and Sugar

While it’s tempting to reach for an extra cup of coffee or a sugary treat when you're feeling overwhelmed, too much caffeine or sugar can actually exacerbate stress and anxiety. Instead of relying on these quick fixes, opt for snacks that offer sustained energy, such as mixed nuts, yogurt with fruit, or a piece of dark chocolate.

If you’re craving something sweet, choose naturally sweet foods like fresh fruit or a small serving of dark chocolate. Dark chocolate contains magnesium, which is known to reduce stress hormones and promote relaxation.

Practice Portion Control and Indulge Mindfully

The holidays are a time for celebration, and it’s okay to indulge in your favorite holiday treats. The key is balance. Allow yourself to enjoy a slice of pie or a special dessert without guilt, but practice portion control to avoid feeling sluggish or overwhelmed.

By savoring a small portion, you can still experience the joy of holiday flavors while maintaining a sense of control and well-being. Pair your indulgence with a healthy option, like a side of fresh fruit or a handful of nuts, to keep your body nourished.

Stay Active to Manage Stress

Incorporating physical activity into your holiday routine can be a powerful way to cope with stress. Exercise releases endorphins, which are natural mood boosters. Even a short walk after a big meal can improve digestion, clear your mind, and help you relax.

If you’re pressed for time, engage in simple exercises that don’t require a gym. A morning yoga session, stretching routine, or even a family walk around the neighborhood can make a big difference in managing holiday stress while helping you stay active.

Take Time to Breathe and Reflect

The holidays can be emotionally demanding, so it’s important to carve out time for yourself to decompress. Practice deep breathing exercises or take a few minutes each day for mindfulness and reflection. Breathing deeply slows the heart rate and signals the brain to relax, reducing stress on the spot.

You can also set aside a few moments for gratitude. This works for me every single day. Reflecting on what you’re thankful for, especially during Thanksgiving and Christmas, can help shift your focus away from stress and onto the positive aspects of your life.

Listen, the holiday season doesn’t have to be a time of overwhelming stress. By embracing healthy, nutritious habits and being mindful of what you eat and how you manage your time, you can navigate Thanksgiving and Christmas with more ease and joy. Remember that balance is key, and taking care of your body through nutritious food, regular activity, and self-care will help you enjoy the holiday season to the fullest while keeping stress at bay.