Finding Balance without Restriction this Holiday Season

By Dr. Greg Brannon

During the holiday season, it’s important to find and maintain a healthy balance, both mentally and physically.

For many, the most wonderful time of the year can also be the most stressful. Between the fear of the abundance of indulgent food, busy days full of endless to-do’s and plans with family, stress is often a common denominator this time of year. Stress can lead to inflammation and can manifest physically from headaches to gut issues. During the holiday season, it’s important to find and maintain a healthy balance, both mentally and physically. Making sustainable, realistic choices from diet to exercise will transform your health and keep you on track.

Eating healthy can make a huge difference in your hormonal health. However, it’s also important to be practical and not restrict yourself too heavily. See below for tips on maintaining a healthy diet and prioritizing hormone-balancing foods during the holidays.

Start your day with supplements

Many people are deficient in the crucial vitamins and minerals their bodies need, so starting your day with supplements like Vitamin D, Omega-3 fatty acids, magnesium, zinc and probiotics help set you up for success. Supplements like these can improve your hormonal health, enhance sleep quality and maintain a healthy gut balance.

Add nutrient-dense, protein-rich ingredients

Proteins are the building blocks of life and play a crucial role in hormone production and regulation. Luckily, during the holidays, protein abounds on many festive tablescapes in the form of roasted turkey, ham, prime rib, lamb and more– pair with healthy, seasonal favorites like sweet potatoes, butternut squash, Brussels sprouts and green beans for a bonus. 

Use seasonal produce

Pomegranates are loaded with antioxidants and immune-supporting nutrients to stave off flu season sickness, fan-favorite pumpkin is full of immune-boosting vitamins like A and C, and walnuts contain tons of omega-3 fatty acids and greater antioxidant activity than any other common nut. 

Practice intermittent fasting

Intermittent fasting can increase testosterone by 1300%; thus, planning your holiday meals within a 6-8-hour window during the day allows for the best means of natural testosterone production. It also regulates appetite control hormones, stabilizes blood sugar levels and decreases inflammation. 

Don’t be afraid of fatty foods

Contrary to popular belief, dietary fats are not the enemy but essential for hormone production and maintenance. Incorporate these foods into your holiday starter salad by topping with avocados, almonds, and an olive oil-based dressing, which provides healthy fats for your body to absorb fat-soluble vitamins and antioxidants from produce. Start with a base of leafy greens like kale, cabbage or spinach for magnesium and other micronutrients essential for enzyme function and hormone production. Lastly, fresh vegetables (a powerhouse of nutrients, antioxidants, and fiber) should be added to support overall health and hormone balance. In-season vegetables such as beets, carrots and broccoli are a great choice.

Kick off holiday with hormone-healthy fruit smoothie

Whether you’re hosting or traveling, fuel your day with a smoothie filled with berries (tons of antioxidants), chia seeds (regulates mood swings), almond butter (high in monounsaturated fats) and collagen (great source of amino acids to help produce healthy hormone levels).

In addition to healthy eating, there are other ways to manage stress during the holiday season; see below for more tips.

• Move. Even something simple like a walk releases endorphins, putting you in a better headspace to tackle a stressful event, like hosting a big family dinner.
• Avoid constant stimulation from phones. Whether we’re on our phones because we feel pressured to be constantly available, even during busy times like the holidays, or escaping daily stressors by scrolling for hours, our phones can negatively affect how our brains process emotions. Setting boundaries, like turning off notifications in the evening and finding device-less activities, like a walk to appreciate the outdoors, helps start your day on a calmer, more stable foundation. 
• Use stress to your advantage. Short-term versus chronic stress is very different, and it’s important to recognize that life is full of seasons (literally and metaphorically). As busy and stressful as the holidays can be, finding some discipline in a routine can be helpful to keep yourself from prolonging a stressful season into a lifestyle. 
• Focus on balance. Too much of anything can affect your mental state. Lean into the joy of the holidays and savor the events, refreshments and company that are so positive during this time. Balance that with incorporating movement for endorphins and non-processed foods to nourish your body and mind. 
• Practice mental and physical health consistently. Our minds are muscles, and to process stress effectively, we have to train them to do so. For me, this means ensuring that my Bioidentical Hormone Replacement Therapy (BHRT) is up to date and at the right dosage so my hormones are at the optimal level to avoid any brain fog, headaches, anxiety and anything else that can make this season more stressful. 

Prioritizing your health is the best gift to yourself during the giving season; adding realistic practices to support your well-being during the holidays is more sustainable (and enjoyable!) than full restriction. BHRT is another key way to support your health by optimizing your hormones to the ideal levels.

AtOptimal Bio,the South’s leading BHRT medical practice with an office in Mount Pleasant, we emphasize a holistic health approach to feel your best this holiday season and beyond. We believe your healthiest self can be realized through protecting your hormones and using BHRT. Contact us today to learn more.