Alexandra Marie MSc | Berkshire and Worldwide Personalised Nutrition & Functional Medicine

So, I hate to get all bah humbug, but Christmas can play a bit of havoc with our hormones. The dietary changes, alcohol, later nights, societal pressure and expectations, stress, and even all those phthalates and synthetic fragrances in scented candles - can all disrupt our hormones!

But, fear not…I’ve compiled 10 top tips for you to support your hormones during the festive season without taking any of the fun away.

1. Prioritise Balanced Nutrition + food Sequencing

When eyeing up the festive menu, or hitting the buffet ensure your meals include a mix of lean proteins, healthy fats, and complex carbohydrates where possible. Also, the order you eat your foods can help your blood sugar balance, having the veggies first, protein/fats next and the carbs last can help. So, think - sprouts and red cabbage, turkey and stuffing, and roast potatoes last.

2. Mindful Indulgence

Before each meal or snack, think about tapping into how you’re really feeling. Overindulging in sugary and highly processed foods can lead to blood sugar spikes and crashes, affecting insulin levels and potentially disrupting hormonal balance. Christmas shouldn’t be about restriction or guilt, but it can be quite easy to overindulge and ultimately feel sick! So try to have quick check-ins with how you’re feeling when there is all that food on offer.

3. Hydrate Wisely

Stay well-hydrated by drinking plenty of water, herbal teas (which can also support digestion), and infused water with fresh fruits (check out the Sparkling Pomegranate and Lime in my free Christmas recipe download). Adequate hydration is essential for hormone regulation and can help with the effects of alcohol and caffeinated beverages.

4. Balance Stress

The festive season can be stressful. Incorporate stress management techniques such as deep breathing, meditation, or short breaks to keep cortisol levels in check. Elevated stress hormones can impact reproductive hormones and overall wellbeing. No-one will notice you’re doing a few in for 4, out for 8 breathes to calm your nervous system when the mother-in-law or Uncle John is driving you mad.

5. Prioritise Sleep

Where possible aim for consistent and sufficient sleep each night. Quality sleep is crucial for hormone regulation, including those that influence appetite, stress, and reproductive health. If you’re falling asleep on the sofa (this is me), maybe it’s time to head to bed (when will I learn)!

6. Incorporate Physical Activity

Try to stay active during the festive season. Exercise promotes the release of endorphins, which can positively impact mood and hormonal balance. Timing those Christmas walks after eating can also really help with blood sugar balance.

7. Mind the Caffeine and Alcohol

Be mindful of excessive caffeine and alcohol intake, as both can influence hormonal balance. If you’re drinking, try squeezing in a glass of water between each alcoholic drink.

8. Support Digestion

They are a few ways you can support digestion which can be helpful for gut health when there are many, often rich foods, going in over Christmas. Firstly, chewing your food properly is crucial! It should be leaving the mouth far from resembling how it went in, having lost all its texture before being swallowed.

Bitters before food can help stimulate digestive juices, you can get concentrated blends of bitter botanicals to drop on your tongue or add to water before food. These bitter compounds trigger the digestive system to produce hydrochloric acid, digestive enzymes and bile. But, even some rocket or radicchio before a meal with a drizzle of olive oil can have the same effect.

You can also supplement digestive enzymes before food, which can help support digestion. Supplements should always be checked individually, with a health practitioner and against any medications.

A little diluted apple cider vinegar before a meal can help with the blood sugar response and digestion, a straw is helpful to protect the teeth. Herbal teas are lovely to include, I love peppermint and Yogi Tea stomach ease.

9. Connection

I heard recently Dr Oz said at a medical conference, “there’s nothing healthier than having a good time”. I couldn’t agree more. Social connections can positively impact stress hormones, contributing to overall hormonal wellbeing. We often hear about the benefits of the Mediterranean diet, which yes come from its composition, but also the way the social connection is embraced within these cultures. So embrace any positive social connections and just having a brilliant time this Christmas - whatever that looks like for you.

10. Set Realistic Expectations

Manage expectations and prioritise self-care. Trying to meet unrealistic demands can increase stress levels. Set realistic goals, delegate tasks, and focus on what truly brings joy during this season. As Brené Brown says, “maybe the holiday magic is in the mess”.

If you are wanting to kick-start 2024 with addressing energy, hormonal balance, fertility or digestive symptoms - let's chat. If you just need a little kick-start, I also offer mini dietary review sessions, which can help to review your current diet and lifestyle and make some key changes for 2024! Either way, book in for a free nutrition review call to find out more about how I can support you with your health goals by clicking below.

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