The holidays can be a wonderful time of year where delicious holiday foods and traditions are celebrated. On the other hand, the holidays can be stressful. Maybe family and friends aren’t close by to celebrate with, perhaps there are financial stressors that don’t allow for extra spending, or maybe there are just so many gatherings, being pulled from one to the next, that you are feeling holiday burnout. Whatever the situation may be, know that your are not alone in the stressfulness of the holidays.
When feeling stressed, and with the abundance of foods available this time of year, we tend to overeat or gravitate towards foods high in sugar, salt, and fat. Eating unhealthy foods, over time, increases our stress about health or weight. Of course it’s great to enjoy these foods, but enjoy them mindfully. Here are some tips to melt holiday stress with good nutrition.
Reduce Cortisol Levels
• Cortisol is the primary hormone associated with stress. When you are stressed, the levels of cortisol increase. Increased cortisol is okay but not for long periods of time. Some foods that help to decrease the cortisol in our bodies are fish, poultry, fruits, vegetables, whole grains, and healthy fats which are considered anti-inflammatory foods.
• During stressful times, try increasing the amount of fish in your diet, especially salmon and tuna. Add more servings of your favorite fruits and vegetables to get the vitamins and minerals your body needs. Whole grains such as brown rice, popcorn, oatmeal, and whole grain breads and pastas contain lots of fiber which helps to lower inflammation. Foods with healthy fats are especially good for reducing inflammation and overall stress. Add foods such as avocados, flax and chia seeds, walnuts, and olive oil.
• Try to avoid foods with caffeine, alcohol, high sugar, and simple carbs (cake and pastries). These foods can cause a spike in blood sugar which can increase amounts of cortisol in the body.
Smaller Plates & Smaller Portions
When surrounded by the tempting holiday foods that are high in sugar, fat, and salt, it’s best to consume them in smaller quantities. By choosing a smaller plate, the same amount of food you would take on a bigger plate looks like a larger serving. With a smaller plate, you’re also more likely to take smaller portions. You are still able to enjoy the holiday foods without feeling restricted and not adding the stress of overeating unhealthy foods.
Healthy Foods First
• It’s best to eat foods that are healthier such as fruits, vegetables, and protein before indulging in the unhealthier foods. This way you are getting plenty of nutrients from the healthy foods and when you are ready for the main entrée or dessert, you are less likely to overindulge.
• For example, start your meal with a salad. Salads contain lots of vitamins, minerals, and fiber. You are getting lots of good nutrients with a small amount of calories while filling up your stomach which can help prevent overeating the heartier and higher calorie foods.
Overall, the holidays can be stressful, but by eating nutritious foods and reducing cortisol levels and overall inflammation, you can help reduce stress. Taking smaller portions and using smaller plates will allow you to enjoy the holiday foods in moderation and starting your meal with fruits and vegetables can help keep you on track to reduce stress.
Sources: umh.org & clevelandclinic.org
